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10-31-2019, 01:46 PM | #241 |
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Cardio only day
Fasted cardio 90 min recumbent bike 10am 4 kilometers treadmill 3pm 6,2 kilometers treadmill
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11-01-2019, 11:52 AM | #242 |
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90 min recumbent bike
Upper body workout Floor presses 15, 15, 15 Diamond wall push ups 15, 15, 15 Standing curls 15, 15, 15 Hammer curls 15, 15, 15 Dips 15, 15, 15 Kickbacks 15, 15, 15 Stiff legged dl 15, 15, 15 Wide rows 15, 15, 15 Shoulder presses 15, 15, 15 Reverse flyes 15, 15, 15 Light weights, focus on form PM 6,5 kilometers treadmill No lifting until Monday afternoon. I have to give my left shoulder and arm a break.
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11-02-2019, 12:17 PM | #243 |
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My physiotherapist opened a yoga studio close to home. I might give it a go.
Cardio 14,15 kilometers treadmill I cannot lift my arm I will take Motrin at bedtime.
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11-03-2019, 12:48 PM | #244 |
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Cardio only again
Fasted 90 min recumbent bike PM 7 kilometers treadmill
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11-04-2019, 11:27 AM | #245 |
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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
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11-05-2019, 11:49 AM | #246 |
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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.
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11-06-2019, 06:12 AM | #247 |
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Fasted cardio
90 min recumbent bike 5 rounds of 15 reps of Squats Alternating lunges Overhead presses Hammer curls Renegade rows Press ups
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11-07-2019, 09:04 AM | #248 |
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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
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11-08-2019, 12:26 PM | #249 |
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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
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11-10-2019, 11:14 AM | #250 |
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Yesterday
90 min recumbent bike Today Fasted cardio 12 kilometers treadmill
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11-11-2019, 07:03 AM | #251 |
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So that's what a rest day looks like? I'm in awe.
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11-11-2019, 09:59 AM | #252 |
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A rest day means no lifting but still some cardio (either a walk or riding my bike).
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
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11-12-2019, 12:43 PM | #253 |
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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
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11-13-2019, 12:38 PM | #254 |
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Rest day (cardio)
Fasted cardio 75 min recumbent bike PM 6,2 kilometers treadmill
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11-14-2019, 12:43 PM | #255 |
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Fasted cardio
75 min recumbent bike 12 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press PM Walk 6,6 kilometers
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