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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...
30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
100 standing calves

PM
30 min recumbent bike

And now 3 days off!
 
AM
30 min recumbent bike
30 min treadmill

Upper body workout

Standing biceps curls -- 20, 15, 10
Concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps kickbacks -- 20, 15, 12
Dips --,20, 20, 20
Overhead extensions -- 20, 15, 12

Frontal raises -- 20, 15, 10
Lateral raises -- 20, 15, 12
Seated press -- 20, 15, 12
Shrugs -- 20, 15, 12

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

One arm rows -- 20, 15, 12

PM
Work
Foot patrol -- 10 kilometers

Something strange/scary happened in London. My left knee gave in. All of a sudden I couldn't walk but it happened only twice in 2 days
 
Cardio only day

30 min recumbent bike

Work
+ I walked back home after work instead of taking the bus - 15,7 kilometers

I might do another 30 min recumbent bike tonight.
 
Probably because I put most of my weight on the left knee since surgery.

AM
30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
Standing calves 100 reps

30 min walk

PM
30 min recumbent bike
 
AM

Upper body workout

Frontal raises 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses neutral grip 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
60 Push ups

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

Biceps curls 20, 15, 12
concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
60 dips

Abs 250 reps

7.38 kilometers walk in the countryside.

PM
30 min recumbent bike

No weights until Monday. I will patrol tomorrow (I do the early shift) and might do some recumbent bike in the late afternoon to loosen up the legs.
 
AM
30 min on the recumbent bike

I went to work and did a total of 18 kilometers. Shin splints are back. Time to put that calf sleeve on.

PM
I just finished another 30 minutes on the bike.

Not sure what I'm gonna do this weekend. They say it's gonna rain. If not I might go for a walk in the countryside.
 
Before breakfast

60 min recumbent bike

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Seated press 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

Deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

PM
Work
I walked a total of 10,5 kms.

I'm super tired despite high doses of vit C.
 
millenium girl said:
Thanks EP Labs. No I'm too old to compete. My goal is to be healthy and lean.

Today was cardio only.

5:30am
30 min recumbent bike

Work
8,5 kilometers

PM
30 min recumbent bike
Click to expand...
Your never to old, I bet you’d kill some of those younger women out there thinking they are hot shit. Experience and confidence goes along ways
 
Before breakfast
20 min recumbent bike

Upper body workout

One arm frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Floor presses neutral grip 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Floor presses close grip 15, 12, 10

Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing alternate biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

Post breakfast
8 kilometers walk

PM
30 min recumbent bike
 
AM
Before breakfast
12 kilometers

PM
10 min recumbent bike

Legs

100 squats
150 lunges (75 each leg)
Leg extensions 25, 25, 25
Leg curls 25, 25, 25
Calves 25, 25, 25
 
Before breakfast
5 min arm bicycle

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Kettlebell swings 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

One arm rows 15, 12, 10

Seated biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
Dips 20, 20, 20

Abs 200 reps

Post breakfast
12,3 kilometers

No more weights until Monday. Tomorrow will be work (patrolling the hospital grounds) and week-end will be walks in the countryside.
 
My cat woke me up at 4:30am and I couldn't go back to sleep so I decided to do fasted cardio:

30 min recumbent bike
30 min arm bicycle
30 min stepper

PM
10 kilometers walk
 
Before breakfast
30 min recumbent bike
5 min arm bicycle

Upper body workout

Push ups -- 20, 20, 20
Floor presses -- 15, 12, 10
Pullovers -- 15, 12, 10
Floor presses close grip -- 15, 12, 10

One arm rows -- 15, 12, 10
Stiff leg deadlifts -- 15, 12, 10

Frontal raises -- 15, 12, 10
Reverse flyes -- 15, 12, 10
Shrugs -- 20, 20, 20
Overhead presses -- 15, 12, 10

Biceps curls with a twist -- 15, 12, 10
Hammer curls -- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Dips -- 20, 20, 20
One arm extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10

Abs 200 reps

Post breakfast
Work
Patrol -- 14 kilometers
 
AM
Work
13,7 kilometers

PM
20 min recumbent bike
20 min arm bicycle

Shoulders/tris

Overhead presses-- 15, 12, 10
Frontal raises -- 15, 12, 10
Upright rows -- 15, 12, 10
Lateral raises (one arm) -- 15, 12, 10

Dips -- 25, 25, 25, 25
Kickbacks -- 15, 12, 10
Overhead extensions -- 15, 12, 10
 

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