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Old 06-10-2019, 11:41 AM   #136
millenium girl
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Before breakfast
Walk 6 kms
10 min arm bicycle

Chest/bis

Incline press 15, 12, 10
Decline press 15, 12, 10
Pullovers 15, 12, 10
Incline press neutral grip 15, 12, 10
Incline flyes 15, 12, 10

Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20

11:30-15:30
Work
13,6 kilometers

16:00
20 min recumbent bike
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Old 06-11-2019, 11:19 AM   #137
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I took it easy today.

Before breakfast
Walk 7,5 kilometers
5 min arm bicycle

Shoulders/tris

Seated presses 15, 12, 10
Reverse flyes 15, 12, 10
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Dips 20, 20, 20
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

PM
7 kilometers walk

Tomorrow will be nursing which means being on my feet for 5 hours without pause. That will kill my lower back and knee. I will do recumbent bike in the late afternoon but no weightlifting.
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Old 06-12-2019, 12:27 PM   #138
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Today was 5:45 hours of nursing without a break. I did a total of 13 kilometers. I intended to do 30 min recumbent bike but there was a change of plan and I did 30 min arm bicycle instead.
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Old 06-12-2019, 01:24 PM   #139
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great journal

you must be getting ripped...
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Old 06-13-2019, 11:36 AM   #140
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Before breakfast
Walk 7,83 kilometers

Legs
Squats 20, 20, 20
Lunges 20, 20, 20
Leg extensions 20, 20, 20
Leg curls 20, 20, 20
Standing calves 20, 20, 20

PM
Walk 7 kilometers
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Old 06-13-2019, 11:37 AM   #141
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Quote:
Originally Posted by Thate View Post
great journal

you must be getting ripped...
I wish ... I'm too old. I can't get ripped like I used to.
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Old 06-14-2019, 12:53 PM   #142
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AM

Patrol 16 kilometers

PM

Back
Pullups 10, 10, 10
One arm rows 20, 20, 20
Stiff legged deadlifts 20, 15, 12
Good mornings 15, 12, 10

30 min recumbent bike

This was my last workout. I'm taking a break until the end of next week. I will relax (walk in the woods, feed ducks. do some gardening , ....). Nothing high intensity.
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Old 06-21-2019, 11:39 AM   #143
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I haven't worked out in a week (I wasn't allowed to and had zero energy on that keto diet anyway).

I worked today and walked 17,8 kilometers (foot patrol) without break.

When I got back home I stretched to prevent ITBS pain.
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Old 06-22-2019, 11:05 AM   #144
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My cat woke me up at 4:30am so I decided to go for a fasted walk in the countryside at 5am

15,5 kilometers
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Old 06-24-2019, 12:12 PM   #145
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Before breakfast

Chest/bis

Incline press 15, 12, 10
Incline press neutral grip 15, 12, 10
Pullovers 20, 20, 20
Flyes 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
One arm concentration curls 15, 12, 10
Wrist curls 20, 20, 20

07:00

Work
11,3 kilometers
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Old 06-25-2019, 01:37 PM   #146
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Before breakfast

Walk 10 kms

Legs

Squats 20, 20, 20
Leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Lunges 100 (50 each leg)
Standing calves 20, 20, 20

PM

Walk 7,9 kms
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Old 06-26-2019, 11:06 AM   #147
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AM
Work
12,9 kilometers

PM
Shoulders

Frontal raises 15, 12, 10
Lateral raises 15, 12, 10
Reverse flyes 15, 12, 10
Seated presses 15, 12, 10
Shrugs 15, 12, 10
Upright rows 15, 12, 10
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Old 06-27-2019, 11:20 AM   #148
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Fasted cardio
Walk 12 kilometers
Stretch

PM
Back/triceps

Assisted pull-ups 10, 10, 10
Deadlifts 15, 12, 10
One arm rows 15, 12, 10
Good mornings 15, 12, 10

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

Abs
250 reps
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Old 06-28-2019, 11:26 AM   #149
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Cardio
Work (foot patrol)
18 kilometers

No weights until Monday
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Old 06-29-2019, 12:08 PM   #150
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Fasted cardio
Walk 14 kilometers

PM
Walk 3,9 kilometers
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