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06-30-2019, 11:35 AM | #151 |
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Fasted cardio
15 kilometers
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07-01-2019, 11:53 AM | #152 |
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AM
Work Patrol 14 kilometers PM Walk 4,1 kilometers Chest Incline press 15, 12, 10 Incline flyes 15, 12, 10 Incline press close grip 15, 12, 10 Pullovers 15, 12, 10 Decline press 15, 12, 10 Decline press neutral grip 15, 12, 10 Decline flyes 15, 12, 10 I have a frozen shoulder and got a Diprophos inject at 5pm. I have to take it easy (no weights for the next 48 hours).
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07-03-2019, 01:10 PM | #153 |
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I woke up at 4 this morning and when for a walk before work. I got carried away (9 kilometers).
Work (nursing job) 7,7 kilometers
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07-04-2019, 11:32 AM | #154 |
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Fasted cardio
10 kilometers PM Walk 6 kilometers Legs/bis/tris/abs Squats 20, 20, 20 Lunges 15, 15, 15 Leg extensions 20, 15, 12 Standing calves 20, 20, 20 Leg curls 20, 15, 12 Db curls 20, 15, 12 Hammer curls 15, 12, 10 Wrist curls 20, 20, 20 Concentration curls 20, 15, 12 Dips 20, 20, 20 Overhead extensions 15, 12, 10 Kickbacks 15, 15, 15 Skull crushers 15, 12, 10 I work tomorrow and that's all I'm planning to do. ITBS is a bitch again despite stretching. And yesterday I had shin splints again.
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07-05-2019, 01:42 PM | #155 |
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Work
Patrol 20 kilometers Knee isn't impressed
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07-07-2019, 11:44 AM | #156 |
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Saturday
AM -- 10 kms PM -- 5 kms Today Fasted cardio 10 kilometers PM I walked to the Atomium to attend the stage of the Tour de France (5 kilometers) I'm wearing a thigh sleeve (ITBS), a calf sleeve (shin splints), a knee sleeve (only at work) and an arm sleeve. If I could wrap my shoulder I would
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07-08-2019, 11:45 AM | #157 |
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AM
10 min PM 10,2 kilometers (patrol) Chest Incline press 15, 15, 15 Flyes 15, 15, 15 Incline press neutral grip 15, 15, 15 Decline press 15, 15, 15 Pullovers 15, 15, 15 Decline press neutral grip 15, 15, 15
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07-09-2019, 11:20 AM | #158 |
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Fasted cardio
Walk 10 kilometers 10:00 Biceps/triceps Standing dumbbell curls 15, 15, 15 Hammer curls 15, 15, 15 Wrist curls 15, 15, 15 Spider curls 15, 15, 15 One arm overhead extensions 15, 15, 15 Kickbacks 15, 15, 15 Skull crushers 15, 15, 15 PM Walk 5 kilometers
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07-10-2019, 11:18 AM | #159 |
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Cardio
14 kilometers Shoulders Seated dumbbell presses 15, 15, 15 Rear delt flyes 15, 15, 15 Upright rows 15, 15, 15' Lateral raises 15, 15, 15 Front raises 15, 15, 15 Shrugs 15, 15, 15
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07-11-2019, 10:38 AM | #160 |
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Fasted cardio
12 kilometers Back Stiff legged deadlifts 15, 15, 15 One arm rows 15, 15, 15 Assisted pull ups 10, 8, 8 Good mornings 15, 15, 15 Abs 200 reps I was feeling a bit weak (haven't eaten since the bedtime snack at 9:45pm yesterday).
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07-12-2019, 10:20 AM | #161 |
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AM
Work Patrol 16,5 kilometers PM Legs Leg extensions 20, 15, 15 Leg curls 20, 15, 15 Squats 20, 20, 20 Lunges 100 (50 each leg) Standing calves 20, 20, 20
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07-15-2019, 11:43 AM | #162 |
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AM
Fasted cardio 9,5 kilometers walk PM Work Patrol 15 kilometers Chest Push ups 20, 20, 20, 20 Incline press 15, 15, 15 Flyes 15, 15, 15 Incline press neutral grip 15, 15, 15 Decline press 15, 15, 15 Decline press neutral grip 15, 15, 15
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07-16-2019, 11:29 AM | #163 |
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Fasted cardio
10,4 kilometers Arms Standing alternate biceps curls 15, 15, 15 Triceps kickbacks 15, 15, 15 Hammer curls 15, 15, 15 One arm overhead extensions 15, 15, 15 Spider curls 15, 15, 15 Wrist curls 20, 20, 20 Dips 25, 25, 25, 25 Seated curls 15, 15, 15 Skull crushers 15, 15, 15 PM Walk 5 kilometers Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.
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07-17-2019, 10:16 AM | #164 |
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I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.
Work 9 kilometers (killed my lower back) PM Shoulders Kettlebell swings 15, 15, 15 Dumbbell presses 15, 15, 15 Reverse flyes 15, 15, 15 Upright rows 15, 15, 15 Frontal raises 15, 15, 15 Shrugs 15, 15, 15
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07-18-2019, 10:03 AM | #165 |
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Standing is the worst for me. Knee gets stiff and sore.
Fasted cardio 10 kilometers Legs Lunges 15, 15, 15, 15 (each leg) Squats 20, 20, 20, 20 Leg extensions 15, 15, 15, 15 Leg curls 15, 15, 15, 15 Standing calves 20, 20, 20, 20 PM 5 kilometers
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