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Old 10-29-2019, 12:53 PM   #241
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I pulled a muscle or pinched a nerve, I'm not sure. I saw the chiropractor after my workout. Let's hope that will relieve the pain. I will do legs tomorrow.

Walk
6,91 kilometers

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

6 kilometers on the treadmill
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Old 10-30-2019, 10:30 AM   #242
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Fasted cardio
10 kilometers on the treadmill

Legs
Pliť squats 15, 15, 15
Side lunges 15, 15, 15
Standing calves 20, 20, 20
Single leg extensions 15, 15, 15
Standing leg curls 15, 15, 15
Abductors/adductors 15, 15, 15
Wall sits 5 minutes
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Old 10-31-2019, 02:46 PM   #243
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Cardio only day

Fasted cardio
90 min recumbent bike

10am
4 kilometers treadmill

3pm
6,2 kilometers treadmill
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Old 11-01-2019, 12:52 PM   #244
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90 min recumbent bike

Upper body workout

Floor presses 15, 15, 15
Diamond wall push ups 15, 15, 15
Standing curls 15, 15, 15
Hammer curls 15, 15, 15
Dips 15, 15, 15
Kickbacks 15, 15, 15
Stiff legged dl 15, 15, 15
Wide rows 15, 15, 15
Shoulder presses 15, 15, 15
Reverse flyes 15, 15, 15

Light weights, focus on form

PM
6,5 kilometers treadmill

No lifting until Monday afternoon. I have to give my left shoulder and arm a break.
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Old 11-02-2019, 01:17 PM   #245
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My physiotherapist opened a yoga studio close to home. I might give it a go.

Cardio
14,15 kilometers treadmill

I cannot lift my arm
I will take Motrin at bedtime.
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Old 11-03-2019, 12:48 PM   #246
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Cardio only again

Fasted
90 min recumbent bike

PM
7 kilometers treadmill
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Old 11-04-2019, 11:27 AM   #247
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Warm up
5 kilometers fasted cardio

Legs
Goblet squats 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Standing leg curls 12, 12, 12
Standing calves 20, 15, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Static lunges 12, 12, 12
Wall sits 5 minutes

PM
Work
15,6 kilometers
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Old 11-05-2019, 11:49 AM   #248
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Fasted cardio
10,5 kilometers treadmill

Upper body workout

Kettlebell swings 10, 10, 10
Reverse flyes 10, 10, 10

Incline press 10, 10, 10
Pullovers 10, 10, 10

Romanian deadlifts 10, 10, 10
Narrow rows 10, 10, 10

Alternate biceps curls 10, 10, 10
Spider curls 10, 10, 10

Overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

I might have an ultrasound of the triceps. Maybe it's a tendinitis because it hurts even when doing nothing.
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Old 11-06-2019, 06:12 AM   #249
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Fasted cardio
90 min recumbent bike

5 rounds of 15 reps of

Squats
Alternating lunges
Overhead presses
Hammer curls
Renegade rows
Press ups
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Old 11-07-2019, 09:04 AM   #250
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Fasted cardio
10,5 kilometers on the treadmill

Legs

Pliť squats 12, 12, 12
Static lunges 12, 12, 12
Standing calves 20, 20, 20
One leg extensions 12, 12, 12
Standing leg curls 12, 12, 12
Side walk 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes
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Old 11-08-2019, 12:26 PM   #251
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Fasted cardio
12 kilometers

Upper body

Floor presses 12, 12, 12
Presses neutral grip 12, 12, 12

Standing biceps curls 12, 12, 12
Sitting hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Frontal raises 12, 12, 12
Shrugs 12, 12, 12
Lateral raises 12, 12, 12

Triceps pressdowns 12, 12, 12
Lying overhead extensions 12, 12, 12
Kickbacks 12, 12, 12

Stiff legged dl 12, 12, 12
Dumbbell rows 12, 12, 12

No lifting until Monday
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Old 11-10-2019, 11:14 AM   #252
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Yesterday
90 min recumbent bike

Today
Fasted cardio
12 kilometers treadmill
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Old Yesterday, 07:03 AM   #253
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So that's what a rest day looks like? I'm in awe.
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Old Yesterday, 09:59 AM   #254
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Quote:
Originally Posted by Roughrydr View Post
So that's what a rest day looks like? I'm in awe.
A rest day means no lifting but still some cardio (either a walk or riding my bike).

Fasted cardio
60 min recumbent bike
6,5 kilometers treadmill

Legs
Goblet squats 12, 12, 12
Lateral walks 12, 12, 12
Leg curls 12, 12, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12
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