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MG's log

  • Thread 'MG's log'

    Thread 'MG's log'

    Fasted cardio 7.1 kms, 800 cals Chest Smith machine incline -- 20, 15, 15 Smith machine flat -- 20, 15, 15 Smith machine close grip -- 20, 15, 15 Shoulders Seated presses -- 20, 15, 15 Seated...
  • Thread 'Dustined83's last blast'

    Thread 'Dustined83's last blast'

    I'm going to log my last cycle I plan on doing short of trt if I can't bounce back. Here's a copy of what I'm doing on another board but since I'm about to jump on our sources gh and parabolin I...
Fasted cardio
6 kilometers treadmill (10% incline)
5:30am
Patrol
3 kilometers

Post breakfast
Brisk walk
6 kilometers (to the store and back)

PM
8 kilometers (looking for the missing cat)

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 15
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Leg curls 3 sets of 10
Adductors/abductors 3 sets of 10
Stretch
 
Fasted cardio
60 min recumbent bike
3 kilometers brisk walk

Post breakfast
Brisk walk 3 kilometers

PM
Brisk walk
5 kilometers (still looking for the missing cat)

Total-body isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Recumbent bike
30 minutes
 
Fasted cardio

First patrol
6 kilometers

Post breakfast
Second patrol
4 kilometers

PM
Brisk walk (with the cat's owners)
7 kilometers

Light back workout

Deadlifts 3 sets of 10
One arm rows 3 sets of 10
Narrow rows 3 sets of 10
Wide rows 3 sets of 10
​
 
Fasted cardio
Recumbent bike
45 min

Post breakfast
Patrol #1
5,5 kilometers

Treadmill
5 kilometers (12% incline)

PM
Patrol #2
5,95 kilometers

Recumbent bike
45 minutes
 
Fasted cardio
Patrol #1
5,5 kilometers

Post breakfast
45 min recumbent bike

Arms

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Wrist curls 3 sets of 10
One arm concentration curls 3 sets of 10

Triceps kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying overhead extensions 3 sets of 10

PM
Patrol #2
3,5 kilometers

Recumbent bike
20 minutes
 
Fasted cardio
3,5 kilometers treadmill

Patrol #1
3,8 kilometers

Post breakfast
30 min recumbent bike

PM
Patrol #2
3,5 kilometers

Light chest workout
Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain)
Pullovers 3 sets of 10
Db press 3 sets of 10
Db press neutral grip 3 sets of 10
 
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Patrol #2
Brisk walk
3,5 kilometers

Recumbent bike
30 min

Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat
 
Haha @Dustined83 that would be awesome

I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam).

Fasted cardio
45 min recumbent bike

Post breakfast
Patrol #1
3,5 kilometers

11:00am
60 min recumbent bike

PM
Brisk walk
4,5 kilometers

Legs
Air squats 3 sets of 10
Leg extensions 3 sets of 10
Leg curls 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Standing calves 3 sets of 10
Side lunges 3 sets of 10

Recumbent bike
20 minutes

Patrol #2
3,5 kilometers
 
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Recumbent bike
30 min

PM
Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Patrol #2
3,5 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
Patrol #1
5 kilometers (in the snow)

Post breakfast
60 min recumbent bike

PM
Patrol #2
5 kilometers

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12
 
Fasted cardio
Brisk walk (patrol #1)
5 kilometers

Post breakfast
45 min recumbent bike

PM
Brisk walk (Patrol #2)
3,5 kilometers

45 min recumbent bike

Bodyweight exercises
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....
 
i haven't been inactive the last few days.
According to my Apple Watch I spent 1111 cals yesterday and 1163 today (through exercise)(264 min on Sunday and 247 min today).

All I had was water, clear broth, tea and Nespresso.
 
I have decided to change my routine a bit. If I wake up early (4:30am) I do fasted cardio. If not, I split the cardio (post breakfast and in the afternoon).

Today I did 90 min recumbent bike after breakfast and 5 kilometers treadmill in the afternoon.
And also a light arms workout (my shoulder is more painful than ever, it wakes me up at night when I turn).

Biceps curls 3 sets of 10
Kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm overhead extensions 3 sets of 10
Wrist curls 3 sets of 10
Dips 3 sets of 10
Spider curls 3 sets of 10
Lying overhead extensions 3 sets of 10
 
Fasted cardio
5 kilometers treadmill

Post breakfast
Recumbent bike 45 min

PM
Brisk walk
5 kilometers

Legs

Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Air squats 3 sets of 10
Standing calves 3 sets of 10
Abductors/adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
 

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