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09-19-2019, 08:38 AM | #211 |
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Hows the back?
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09-19-2019, 10:56 AM | #212 |
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I didn't workout today.
Work Patrol 21,73 kilometers
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09-19-2019, 10:57 AM | #213 |
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Back is OK, neck and shoulder are still thr same
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09-20-2019, 10:18 AM | #214 |
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Fasted cardio
12 kilometers Legs Abductors/adductors 20, 20, 20 Air squats 20, 20, 20 Leg extensions 20, 20, 20 Standing calves 20, 20, 20 Standing leg curls 20, 20, 20 Bionic knee is a bit sore.
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09-23-2019, 10:06 AM | #215 |
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Fasted cardio
90 min recumbent bike Full body workout Romanian deadlifts 15, 15, 15 Wide rows 15, 15, 15 Narrow rows 15, 15, 15 Incline flys 15, 15, 15 Chest press (db) 15, 15, 15 Pullovers 15, 15, 15 Seated presses 15, 15, 15 Reverse flyes 15, 15, 15 One arm lateral raises 15, 15, 15 External rotations 15, 15, 15 Alternate db curls 15, 15, 15 Hammer curls 15, 15, 15 One arm concentration curls 15, 12, 10 Triceps kickbacks 15, 15, 15 Overhead extensions 15, 15, 15 Skull crushers 15, 12, 10 Squats 15, 15, 15 Abductors/adductors 15, 15, 15 Leg extensions 20, 15, 12 Leg curls 20, 15, 12 Calves 20, 20, 20 Abs 200 reps Pump was great! PM Work Patrol 15 kilometers
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09-24-2019, 10:36 AM | #216 |
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Fasted cardio
10 kilometers on the treadmill 5 rounds of 10 reps of the following exercises Goblet squats Stiff legged deadlifts Dumbbell rows Chest press Shoulder press PM Legs Air squats 15, 15, 15 Lunges 15, 15, 15 Leg extensions 15, 15, 15 Leg curls 15, 15, 15 Calves 15, 15, 15 Abductors/adductors 15, 12, 10
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09-25-2019, 09:01 AM | #217 |
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Fasted cardio
10 kilometers on the treadmill Walking lunges Dumbbell rows Db chest press Shoulder press Supinated biceps curls Tricep extensions 3 sets of 8 to 12 reps.
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09-26-2019, 11:08 AM | #218 |
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Knee is super angry (I shouldn't have done walking lunges).
Today was work only. Patrol of 20,3 kilometers. No leg workout until next week (I have a 10 mile walk on Sunday).
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09-27-2019, 08:43 AM | #219 |
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45 min recumbent bike
Upper body workout Decline dumbbell presses Decline flys Frontal raises Reverse flys External rotations Wide rows One arm rows Lying triceps extensions Kickbacks Seated biceps curls Seated hammer curls 3 sets of 15 reps
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09-30-2019, 12:03 PM | #220 |
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Today I only walked 5 kilometers.
Chest/back Decline db press 15, 12, 10 Decline db press neutral grip 15, 12, 10 Pullovers 15, 15, 15 Incline db press 15, 12, 10 Incline db press 15, 12, 10 Romanian deadlifts 15, 12, 10 Wide rows 15, 12, 10 One arm rows 15, 12, 10
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10-01-2019, 12:30 PM | #221 |
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Fasted cardio
5 kilometers on the treadmill Bis/tris Alternate db curls 15, 15, 15 Dips 15, 15, 15, 15 One arm concentration curls 15, 12, 10 Lying overhead extensions 15, 15, 15 Hammer curls 15, 15, 15 Kickbacks 15, 15, 15 Wrist curls 15, 15, 15 Seated overhead extensions 15, 15, 15 Spider curls 15, 12, 10 PM Walk 5 kilometers
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10-02-2019, 11:03 AM | #222 |
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No weights today because of bad knee and neck pain.
Cardio Work 15 kilometers patrol
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10-03-2019, 09:25 AM | #223 |
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Warm up
10 min stationary bike 15 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press Cool down 10 min stationary bike PM 15 min stationary bike
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10-04-2019, 09:22 AM | #224 |
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AM
Work Patrol 15.9 kilometers PM Body weight exercises Push ups 20, 20, 20 Dips 20, 20, 20 Assisted pull ups 10, 10, 10 Abs 200 reps
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10-07-2019, 11:09 AM | #225 |
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AM
Upper body workout Standing biceps curls 15, 12, 10 Sitting hammer curls 15, 12, 10 Wrist curls 20, 20, 20 Deadlifts 15, 12, 10 1 arm rows 15, 12, 10 Wide rows 15, 12, 10 Close grip bench press 15, 12, 10 Pullovers 15, 12, 10 Diamond push ups 15, 15, 15 Kickbacks 15, 12, 10 1 arm overhead extensions 15, 12, 10 Dips 15, 15, 15 Shrugs 20, 15, 12 Overhead presses 15, 12, 10 External rotations 20, 15, 12 PM Work Patrol 18.97 kilometers
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