millenium girl Posted November 3, 2019 Author Share Posted November 3, 2019 Cardio only again Fasted 90 min recumbent bike PM 7 kilometers treadmill Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 4, 2019 Author Share Posted November 4, 2019 Warm up 5 kilometers fasted cardio Legs Goblet squats 12, 12, 12 Abductors 12, 12, 12 Adductors 12, 12, 12 Standing leg curls 12, 12, 12 Standing calves 20, 15, 12 Side lunges 12, 12, 12 Leg extensions 12, 12, 12 Static lunges 12, 12, 12 Wall sits 5 minutes PM Work 15,6 kilometers Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 5, 2019 Author Share Posted November 5, 2019 Fasted cardio 10,5 kilometers treadmill Upper body workout Kettlebell swings 10, 10, 10 Reverse flyes 10, 10, 10 Incline press 10, 10, 10 Pullovers 10, 10, 10 Romanian deadlifts 10, 10, 10 Narrow rows 10, 10, 10 Alternate biceps curls 10, 10, 10 Spider curls 10, 10, 10 Overhead extensions 10, 10, 10 Kickbacks 10, 10, 10 I might have an ultrasound of the triceps. Maybe it's a tendinitis because it hurts even when doing nothing. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 6, 2019 Author Share Posted November 6, 2019 Fasted cardio 90 min recumbent bike 5 rounds of 15 reps of Squats Alternating lunges Overhead presses Hammer curls Renegade rows Press ups Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 7, 2019 Author Share Posted November 7, 2019 Fasted cardio 10,5 kilometers on the treadmill Legs Plié squats 12, 12, 12 Static lunges 12, 12, 12 Standing calves 20, 20, 20 One leg extensions 12, 12, 12 Standing leg curls 12, 12, 12 Side walk 12, 12, 12 Abductors 12, 12, 12 Adductors 12, 12, 12 Wall sits 5 minutes Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 8, 2019 Author Share Posted November 8, 2019 Fasted cardio 12 kilometers Upper body Floor presses 12, 12, 12 Presses neutral grip 12, 12, 12 Standing biceps curls 12, 12, 12 Sitting hammer curls 12, 12, 12 Wrist curls 12, 12, 12 Frontal raises 12, 12, 12 Shrugs 12, 12, 12 Lateral raises 12, 12, 12 Triceps pressdowns 12, 12, 12 Lying overhead extensions 12, 12, 12 Kickbacks 12, 12, 12 Stiff legged dl 12, 12, 12 Dumbbell rows 12, 12, 12 No lifting until Monday 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 10, 2019 Author Share Posted November 10, 2019 Yesterday 90 min recumbent bike Today Fasted cardio 12 kilometers treadmill Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 11, 2019 Author Share Posted November 11, 2019 Fasted cardio 60 min recumbent bike 6,5 kilometers treadmill Legs Goblet squats 12, 12, 12 Lateral walks 12, 12, 12 Leg curls 12, 12, 12 Side lunges 12, 12, 12 Leg extensions 12, 12, 12 Standing calves 12, 12, 12 Static lunges 12, 12, 12 Adductors 12, 12, 12 Abductors 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 12, 2019 Author Share Posted November 12, 2019 knee is angry (a bit unstable). Fasted cardio 13,6 kilometers Upper body workout Incline press 12, 12, 12 Decline press 12, 12, 12 Pullovers 12, 12, 12 Frontal raises 12, 12, 12 Reverse flyes 12, 12, 12 Upright rows 12, 12, 12 Seated biceps curls 12, 12, 12 One arm concentration curls 12, 12, 12 Hammer curls 12, 12, 12 Overhead extensions 12, 12, 12 Skull crushers 12, 12, 12 Kickbacks 12, 12, 12 Deadlifts 12, 12, 12 Wide rows 12, 12, 12 One arm rows 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 12, 2019 Share Posted November 12, 2019 Will it ever be fully healed? 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 13, 2019 Author Share Posted November 13, 2019 Rest day (cardio) Fasted cardio 75 min recumbent bike PM 6,2 kilometers treadmill Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 13, 2019 Author Share Posted November 13, 2019 19 hours ago, NorthernLifters said: Will it ever be fully healed? Not sure. It's acting up when the weather is humid and cold. I should have kept my arthritic knee Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 13, 2019 Share Posted November 13, 2019 22 minutes ago, millenium girl said: Not sure. It's acting up when the weather is humid and cold. I should have kept my arthritic knee Ever try peps for healing? 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 14, 2019 Author Share Posted November 14, 2019 23 hours ago, NorthernLifters said: Ever try peps for healing? No never. Should I look into it? Fasted cardio 75 minutes recumbent bike 12 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press PM Walk 6,6 kilometers Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 14, 2019 Share Posted November 14, 2019 I think bpc and tb are absolutely magical 1 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 15, 2019 Author Share Posted November 15, 2019 23 hours ago, NorthernLifters said: I think bpc and tb are absolutely magical I will look into it and see if they are legal here. Thank you @NorthernLifters Fasted cardio 12 kilometers treadmill Legs Air squats 12, 12, 12 Lateral walks 12, 12, 12 Standing lang curls 12, 12, 12 Leg extensions 12, 12, 12 Standing calves 12, 12, 12 Static lunges 12, 12, 12 Adductors 12, 12, 12 Abductors 12, 12, 12 Wall sits 5 minutes PM Walk 6,9 kilometers I will be abroad until Monday evening. No weights but a lot of walking. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 19, 2019 Author Share Posted November 19, 2019 I heard from a friend of mine that his balance hasn't been the same since his knee replacement. Right knee is still stiff so I skipped work but had to find a way to loosen it up a bit. I did 60 minutes recumbent bike and it helped a bit. Upper body workout Chest Diamond push ups 12, 12, 12 Chest press narrow grip 12, 12, 12 Pullovers 12, 12, 12 Shoulders External rotations 12, 12, 12 Reverse flyes 12, 12, 12 Upright rows 12, 12, 12 Arms Standing biceps curls 12, 12, 12 Overhead extensions 12, 12, 12 Hammer curls 12, 12, 12 Kickbacks 12, 12, 12 Wrist curls 12, 12, 12 Dips 12, 12, 12 Back Deadlifts 12, 12, 12 Rows wide 12, 12, 12 Rows narrow 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 20, 2019 Author Share Posted November 20, 2019 I keep the pace moderate on the bike and it really helps. Fasted cardio 60 min recumbent bike 12 rounds of 10 reps of Romanian deadlifts Dumbbell rows Standing shoulder presses Chest presses Abs Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 21, 2019 Author Share Posted November 21, 2019 I'm going back to work tomorrow and I had to test my knee. Fasted cardio 10 kilometers treadmill PM Walk 3,7 kilometers Sometimes I'm in pain and sometimes I'm not. We'll see how things go tomorrow when I'm patrolling. Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 22, 2019 Author Share Posted November 22, 2019 Work 18,4 kilometers No pain which is good. Upper body workout Decline press neutral 10, 10, 10 Flyes 10, 10, 10 Pullovers 10, 10, 10 Seated presses 10, 10, 10 Reverse flyes 10, 10, 10 Lateral raises 10, 10, 10 Seated curls 10, 10, 10 Hammer curls 10, 10, 10 Spider curls 10, 10, 10 Lying overhead extensions 10, 10, 10 Seated overhead extensions 10, 10, 10 Kickbacks 10, 10, 10 Wide rows 10, 10, 10 Narrow rows 10, 10, 10 One arm rows 10, 10, 10 No weights until Monday (cardio only). Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 25, 2019 Author Share Posted November 25, 2019 I did cardio both on Saturday (60 min recumbent bike and a 5 kilometers walk) and yesterday (11,3 kilometers). Today Work 18,3 kilometers (patrol) Upper body workout Frontal raises 12, 12, 12 External rotations 12, 12, 12 Upright rows 12, 12, 12 Dips 12, 12, 12 Kickbacks 12, 12, 12 Overhead extensions 12, 12, 12 Biceps curls 12, 12, 12 Hammer curls 12, 12, 12 Wrist curls 12, 12, 12 Wide rows 12, 12, 12 Narrow rows 12, 12, 12 One arm rows 12, 12, 12 Push ups 12, 12, 12 Chest press close grip 12, 12, 12 Pullovers 12, 12, 12 Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 26, 2019 Share Posted November 26, 2019 How's the rehab coming along? Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 26, 2019 Author Share Posted November 26, 2019 Fasted cardio 10 kilometers on the treadmill Legs Plié squats 10, 10, 10 Lateral walks 10, 10, 10 Static lunges 10, 10, 10 Abductors 10, 10, 10 Adductors 10, 10, 10 Standing leg curls 10, 10, 10 Leg extensions 10, 10, 10 Calves 10, 10, 10 Wall sits 5 min Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 27, 2019 Author Share Posted November 27, 2019 Fasted cardio 75 min recumbent bike 12 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press Quote Link to comment Share on other sites More sharing options...
millenium girl Posted November 28, 2019 Author Share Posted November 28, 2019 Fasted cardio 10 kilometers on the treadmill Legs Plié squats 10, 10, 10 Static lunges 10, 10, 10 Lateral walks 10, 10, 10 Leg extensions 10, 10, 10 Leg curls 10, 10, 10 Standing calves 10, 10, 10 Adductors 10, 10, 10 Abductors 10, 10, 10 Wall sits 5 minutes Quote Link to comment Share on other sites More sharing options...
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