|
04-30-2019, 12:07 PM | #106 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
04-30-2019, 12:08 PM | #107 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-01-2019, 11:32 AM | #108 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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!
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-06-2019, 12:09 PM | #109 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-07-2019, 09:24 AM | #110 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-08-2019, 09:55 AM | #111 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-09-2019, 10:22 AM | #112 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-10-2019, 10:45 AM | #113 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Thank you Alpha
AM 30 min on the recumbent bike I went to work and did a total of 18 kilometers (patrol). 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.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com Last edited by millenium girl; 05-10-2019 at 10:48 AM.. |
05-13-2019, 11:25 AM | #114 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-13-2019, 04:59 PM | #115 |
Moderator
Join Date: Oct 2017
Posts: 2,161
|
MG, all that is one workout? How long does it take? You must be lean and ripped with that amount of volume. My old ass would be in the hospital after all that. Yet, I think we are about the same age, or close. Very very impressive.
__________________
OFFO Muscle Forged In Pain |
05-14-2019, 11:29 AM | #116 | |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Quote:
I do everything back to back (no rest at all). The weight lifting part usually takes 40 minutes. I used to be more ripped when I was 30 years younger to be honest. I do lots of cardio because the more calories I burn the better. I have a hate relationship with food (I'm a former anorexic). I wish I could sit down and rest like normal people but I can't AM Before breakfast 30 min recumbent bike 30 min stepper Legs 100 squats 100 lunges 60 leg extensions 60 leg curls 60 standing calves PM 7 kilometers walk
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
|
05-15-2019, 09:20 AM | #117 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Cardio only day
5:30am 30 min recumbent bike Work 8,5 kilometers PM 30 min recumbent bike
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-16-2019, 11:41 AM | #118 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
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
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-17-2019, 08:48 AM | #119 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Today was cardio only.
Before breakfast 30 min recumbent bike Post breakfast Work Patrolling the hospital grounds -- 16,7 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
05-20-2019, 11:57 AM | #120 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Before breakfast
Warm up 20 min recumbent bike Upper body workout Biceps curls -- 15, 12, 10 Hammer curls-- 15, 12, 10 Concentration curls -- 15, 12, 10 Wrist curls -- 20, 20, 20 Overhead extensions -- 15, 12, 10 Kickbacks -- 15, 12, 10 Dips -- 25, 25, 25, 25 Floor presses -- 15, 12, 10 Flyes -- 15, 12, 10 Pullovers -- 15, 12, 10 Push ups -- 20, 20, 20, 20 Deadlifts -- 15, 12, 10 One arm rows -- 15, 12, 10 Seated presses -- 15, 12, 10 One arm lateral raises -- 15, 12, 10 Frontal raises -- 15, 12, 10 Shrugs -- 20, 20, 20 Cool down 10 min recumbent bike PM Work Patrol -- 14 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
Thread Tools | |
Display Modes | |
|
|