MG's log

[millenium girl]

AM
07:30
Cardio -- 4 kms, 500 cals

Full body workout

Smith machine presses -- 12, 12, 12
Shrugs -- 15, 12, 12
Frontal raises (plate) -- 12, 12, 12
Seated laterals -- 12, 12, 12

Lat pulldowns (wide) -- 12, 12, 12
Lat pulldowns (close) -- 12, 12, 12
Weighted back extensions (machine) -- 20, 20, 20 (max 100 lbs)

Bench incline -- 12, 12, 12
Bench decline -- 12, 12, 12
Pec dec -- 12, 12, 12

Biceps curls -- 20, 20, 20
Wrist curls -- 15, 15, 15
Hammer curls -- 20, 20, 20

Triceps pressdowns -- 15, 15, 15
Reverse -- 15, 15, 15
Weighted dips -- 15, 15, 15

Leg extensions -- 15, 12, 12
Seated leg curls -- 12, 12, 12
Leg press -- 15, 12, 12
Seated calves -- 20, 20, 20
Hip adductors -- 20, 20, 20 (max 110 lbs
Hip abductors -- 20, 20, 20 (max 110 lbs)

That was my last workout at the gym unless the situation changes over there. I'm gonna need your help to figure out how to work out at home with limited equipment.

PM
3 kms walk -- 360 cals

 

[millenium girl]

Cardio

21,010 steps patrolling the hospital grounds

15:00
4.5 kms -- 500 cals

19:30
30 min arm bicycle

 

[millenium girl]

This morning I went for a 7.3 kms walk in the countryside. The app on my phone says I burned 762 cals (10.262 steps). I wonder if apps like Runtastic can be trusted...

This afternoon I've done 3 kms on the treadmill and burned 360 cals.

I will probably do 30 min arm bicycle tonight. That light workout helps me sleep better.

 

[millenium girl]

AM
7,09 kms walk -- 752 cals (according to runtastic)

PM
4,5 kms treadmill -- 515 cals

I will do the usual 30 min arm bicycle tonight.

 

[millenium girl]

AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle

 

[jolter604]

AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle

You have some good logs MG always reading them

Ordersupport@pct-shop.com

pct-shop.com

 

[millenium girl]

Thank you Jolter

I did a lot of cardio (treadmill) today: 14,2 kilometers (20.879 steps).
Runtastic says I burnt 1.367 cals (I hope it's true),

30 min stepper

100 body weight squats
100 lunges (50 each leg)
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12

 

[millenium girl]

AM

Upper body workout

Frontal raises 20, 15, 12
Upright rows 20, 15, 12
Reverse flyes 20, 15, 12
One arm lateral raises 20, 15, 12
Shrugs 20, 15, 12

100 pushups
Floor presses 20, 15, 12
Pullovers 20, 15, 12

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Seated biceps curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

100 dips
One arm overhead extensions 20, 15, 12
Kickbacks 20, 15, 12

Cardio
10,6 kms (16.158 steps) according to Runtastic.
Most of it was completed at work (6,64 kms).

PM
When I got back home I added 4,5 kms (500 cals).

 

[millenium girl]

My cardio consisted in walks in the countryside.
I did a total of 12,3 kilometers (17.599 steps according to Runtastic).

Legs

100 body weight squats
100 walking lunges
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 15, 12

 

[millenium girl]

Cardio only day

17.1 kms (25.872 steps)

 

[millenium girl]

AM
Walk - 16,3 kms

PM
30 min recumbent bike

 

[millenium girl]

AM
7,5 kms on the treadmill--800 cals

Upper body workout

Bench press - 20, 15, 12
Flyes - 20, 15, 12
Pullovers -- 20, 15, 12

Stiff legged deadlifts -- 20, 15, 12
One arm rows -- 20, 15, 12

Frontal raises -- 20, 15, 12
Lateral raises -- 20, 15, 12
Reverse flyes -- 20, 15, 12
Shrugs -- 20, 15, 12

Preachers curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps extensions -- 20, 15, 12
Dips -- 2 sets of 50
Kickbacks -- 20, 15, 12

Abs 200 reps

PM
Work
8,5 kilometers

 

[millenium girl]

AM
Leg workout

100 squats
100 lunges
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 20, 20

PM
Recumbent bike 25 min

Total cardio (treadmill and work) 15,5 kilometers.

2 nights ago I dreamed that I was running. I tried earlier on the treadmill and guess what I could actually run (but not at 10 km/h like I used to).

 

[Durro]

AM
Leg workout

100 squats
100 lunges
Leg extensions 20, 15, 12
Standing leg curls 20, 15, 12
Standing calves 20, 20, 20

PM
Recumbent bike 25 min

Total cardio (treadmill and work) 15,5 kilometers.

2 nights ago I dreamed that I was running. I tried earlier on the treadmill and guess what I could actually run (but not at 10 km/h like I used to).

Hey that’s a start remember don’t kill yourself your still recovering.

 

[millenium girl]

The tkr took place last July. It was a big mistake, I wish I could undo it.

No weights but 2 cardio sessions today -- I walked a total of 15,5 kilometers.

 

[millenium girl]

AM
7 kilometers walk

Upper body workout

Kettlebell swings -- 20, 15, 12
Seated presses -- 20, 15, 12
Upright rows -- 20, 15, 12
Shrugs -- 20, 15, 12

Deadlifts -- 20, 15, 12
One arm rows -- 20, 15, 12

Incline presses -- 20, 15, 12
Decline presses -- 20, 15, 12
Flyes -- 20, 15, 12
Pullovers -- 20, 15, 12

One arm concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Overhead extensions -- 20, 15, 12
Kickbacks -- 20, 15, 12

PM
5,2 kms walk
2 sessions of 20 min recumbent bike

I'm done lifting this week.

I work tomorrow which involves a lot of walking.
I will do one or two sessions recumbent bike in the afternoon/evening.

 

[millenium girl]

AM
Fasted cardio -- 30 min recumbent bike

PM
Cardio -- 14,8 kilometers at work

20 min recumbent bike to loosen up the legs. Shin splints are painful.

 

[millenium girl]

I took it easy today

AM
30 min recumbent bike
30 min stepper
30 min walk

PM
30 min treadmill

 

[millenium girl]

I wore other shoes today and after using a cold spray on my right calf/shin, I put on a knee sleeve on my calf and was in no pain at all. I'm gonna order a calf sleeve.

AM
30 min recumbent bike
30 min stepper
30 min treadmill

Upper body workout

Kettlebell swings 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
Push ups 25, 25, 25, 25

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Seated curls 20, 15, 12
One arm concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
Dips 25, 25, 25

Abs 250 reps

One more workout on Wednesday (legs) before my short break in London. I'm super tired and need to slow down.

PM
Work
I walked a total of 17,6 kms.

 

[millenium girl]

My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike