MG's Training Journal

[millenium girl]

AM
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

[millenium girl]

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

[millenium girl]

AM

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).

[millenium girl]

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

[millenium girl]

day

17.1 kms (25.872 steps) most of it done at work patrolling the hospital grounds.

[Dawgpound_Hank]

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?

[millenium girl]

AM
Walk - 16,3 kms

PM
30 min recumbent bike

[millenium girl]

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?

Knee gets angry when I stand for too long.

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.

[millenium girl]

AM
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.

[millenium girl]

AM
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).

[millenium girl]

No weights but 2 cardio sessions today -- I walked a total of 15,5 kilometers.

[millenium girl]

AM
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.

[millenium girl]

AM
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.

[millenium girl]

I took it easy today

AM
30 min recumbent bike
30 min stepper
30 min walk

PM
30 min treadmill

[millenium girl]

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.