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Old 08-30-2019, 10:45 AM   #196
millenium girl
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Work
16 kilometers

PM
Walk
7 kilometers

Bis/tris (supersets)

Biceps curls 15, 12, 10
Kickbacks 15, 12, 10
Hammer curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Wrist curls 20, 20, 20
Dips 20, 20, 20
Concentration curls 15, 12, 10
Lying triceps extensions 15, 12, 10

I'm gonna take it easy this week-end.
Some gardening, a walk, the annual fair, a neighbourhood garden party ��
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Old 09-02-2019, 02:05 PM   #197
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I'm wearing my calf sleeves today, that helps. But the ITBS sucks.

Work
20 kilometers

Full body workout

Chest
Floor presses 15, 12, 10
Flys 15, 12, 10

Back
Wide rows 15, 12, 10
One arm rows 15, 12, 10

Arms
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

Shoulders
Frontal raises 15, 12, 10
Reverse flys 15, 12, 10

Legs
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10

Abs
150 reps

Walk
4 kilometers
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Old 09-03-2019, 12:12 PM   #198
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I took it easy today.
15.11 kilometers

Chiropractor told me to take it easy. I will do cardio or do legs until I leave for London.
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Old 09-03-2019, 12:23 PM   #199
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Roughrydr is just really niceRoughrydr is just really niceRoughrydr is just really niceRoughrydr is just really niceRoughrydr is just really nice
Your stamina is amazing.
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Old 09-03-2019, 12:50 PM   #200
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Quote:
Originally Posted by Roughrydr View Post
Your stamina is amazing.
Thank you
I have always loved cardio. My GP says that I have an athlete's heart (my (heart rate at rest is around 52 beats per minute, sometimes even lower - 48 beats/min).
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Old 09-04-2019, 09:56 AM   #201
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I would have to sleep 36 hours straight after that full body workout and cardio.
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Old 09-04-2019, 10:48 AM   #202
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Quote:
Originally Posted by Roughrydr View Post
I would have to sleep 36 hours straight after that full body workout and cardio.
Haha, I was a bit sleepy too to be honest

Fasted cardio
12 kilometers treadmill

PM
Walk
4,525 kilometers

Wall push ups 20, 20, 20
Dips 20, 20, 20
Lunges 20, 15, 12
Prisoner squats 20, 20, 20
Standing calves 20, 20, 20
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Old 09-05-2019, 12:53 PM   #203
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Prisoner squats = air squats
https://youtu.be/sTpB5-Usy3g

Today was work only
24 kilometers

And now 3 days off
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Old 09-09-2019, 01:12 PM   #204
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AM
Early morning walk to loosen up the back
4 kilometers

Upper body workout

Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10

Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10

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

Wide rows 15, 12, 10
One arm rows 15, 12, 10

PM
Work
Patrol
20.83 kilometers
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Old 09-10-2019, 11:34 AM   #205
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Cardio only day
Fasted cardio
10 kilometers on the treadmill

PM
Walk
5,03 kilometers

The neck pain is really annoying
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Old 09-11-2019, 11:06 AM   #206
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Fasted cardio
Treadmill
12,5 kilometers

Chest
Incline db chest presses close grip 15, 12, 10
Incline flys 15, 12, 10
Decline db presses neutral grip 15, 12, 10
Decline db presses normal grip 15, 12, 10
Pullovers 15, 12, 10

I have a scanner of the neck tomorrow and another of the head on Friday. My GP thinks that my migraines are caused by cervical issues.
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Old 09-12-2019, 12:25 PM   #207
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The CT scan is done, let's hope it doesn't show anything bad. I'm stressed out.

I took it easy today.

Cardio only
Treadmill
10 kilometers

PM
Walk
4 kilometers
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Old 09-12-2019, 12:32 PM   #208
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Old 09-13-2019, 09:37 AM   #209
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Thank you Alpha

Fasted cardio at 4am to loosen up back and knee
5 kilometers on the treadmill

Upper body workout

Chest
Push ups 20, 20, 20, 20
Floor presses 15, 12, 10

Shoulders
Kettlebell swings 15, 12, 10
Lateral raises 15, 12, 10

Back
T-bar rows 15, 12, 10
One arm rows 15, 12, 10

Biceps
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10

Triceps
Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Work
Patrol
20 kilometers

Not sure what I'm gonna do this weekend. I still fight that damn ITBS and the neck issues. Being old sucks.
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Old Yesterday, 09:51 AM   #210
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All I did this weekend was cardio, 10 kilometers on Saturday and 15 yesterday .

Today

Upper body workout

Incline db presses 15, 15, 15
Incline flys 15, 15, 15
Push ups 20, 20, 20

Seated presses 15, 15, 15
Frontal raises 15, 12, 10
Reverse flys 15, 15, 15

Romanian deadlifts 15, 12, 10
One arm rows 15, 15, 15

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
One arm concentration curls 10, 10, 10

Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
One arm extensions 15, 12, 10
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