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04-15-2019, 01:25 PM | #91 |
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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
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04-16-2019, 09:07 AM | #92 |
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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
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04-17-2019, 09:11 AM | #93 |
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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).
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04-18-2019, 09:57 AM | #94 |
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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
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04-19-2019, 11:49 AM | #95 |
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day
17.1 kms (25.872 steps) most of it done at work patrolling the hospital grounds.
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04-20-2019, 04:02 PM | #96 |
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Wow that's alot of walking! How's the knees holding up?
I presume you have several sets of db's? What's the weight range of them if you do, maybe 10's to 40's? |
04-21-2019, 11:20 AM | #97 |
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Walk - 16,3 kms PM 30 min recumbent bike
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04-21-2019, 11:23 AM | #98 | |
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Quote:
Yes I have 5 sets of dbs and plan on buying kettlebells. Max db weight is 10 kg right now. I don't need more since I'd rather do more reps with lighter weights.
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04-22-2019, 10:30 AM | #99 |
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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 Legs are heavy and calves are sore. I might skip the recumbent bike later.
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04-23-2019, 09:24 AM | #100 |
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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).
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04-24-2019, 12:44 PM | #101 |
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No weights but 2 cardio sessions today -- I walked a total of 15,5 kilometers.
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04-25-2019, 10:12 AM | #102 |
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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.
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04-26-2019, 10:01 AM | #103 |
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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.
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04-28-2019, 11:46 AM | #104 |
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I took it easy today
AM 30 min recumbent bike 30 min stepper 30 min walk PM 30 min treadmill
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04-29-2019, 12:01 PM | #105 |
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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.
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