MG's Training Journal

[millenium girl]

Fasted cardio
12 kilometers treadmill

Legs
Air squats 12, 12, 12
Lateral walks 12, 12, 12
Standing lang curls 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
Wall sits 5 minutes

PM
Walk
6,9 kilometers

I will be abroad until Monday evening. No weights but a lot of walking.

[millenium girl]

I heard from a friend of mine that his balance hasn't been the same since his knee replacement.
Right knee is still stiff so I skipped work but had to find a way to loosen it up a bit. I did 60 minutes recumbent bike and it helped a bit.

Upper body workout

Chest
Diamond push ups 12, 12, 12
Chest press narrow grip 12, 12, 12
Pullovers 12, 12, 12

Shoulders
External rotations 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Arms
Standing biceps curls 12, 12, 12
Overhead extensions 12, 12, 12
Hammer curls 12, 12, 12
Kickbacks 12, 12, 12
Wrist curls 12, 12, 12
Dips 12, 12, 12

Back
Deadlifts 12, 12, 12
Rows wide 12, 12, 12
Rows narrow 12, 12, 12

[millenium girl]

I keep the pace moderate on the bike and it really helps.

Fasted cardio
60 min recumbent bike

12 rounds of 10 reps of

Romanian deadlifts
Dumbbell rows
Standing shoulder presses
Chest presses
Abs

[millenium girl]

I'm going back to work tomorrow and I had to test my knee.

Fasted cardio
10 kilometers treadmill

PM
Walk
3,7 kilometers

Sometimes I'm in pain and sometimes I'm not. We'll see how things go tomorrow when I'm patrolling.

[millenium girl]

Work
18,4 kilometers
No pain which is good.

Upper body workout

Decline press neutral 10, 10, 10
Flyes 10, 10, 10
Pullovers 10, 10, 10

Seated presses 10, 10, 10
Reverse flyes 10, 10, 10
Lateral raises 10, 10, 10

Seated curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Lying overhead extensions 10, 10, 10
Seated overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

Wide rows 10, 10, 10
Narrow rows 10, 10, 10
One arm rows 10, 10, 10

No weights until Monday (cardio only).

[millenium girl]

I did cardio both on Saturday (60 min recumbent bike and a 5 kilometers walk) and yesterday (11,3 kilometers).

Today
Work
18,3 kilometers (patrol)

Upper body workout

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Upright rows 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Wide rows 12, 12, 12
Narrow rows 12, 12, 12
One arm rows 12, 12, 12

Push ups 12, 12, 12
Chest press close grip 12, 12, 12
Pullovers 12, 12, 12

[millenium girl]

Fasted cardio
10 kilometers on the treadmill

Legs

Plié squats 10, 10, 10
Lateral walks 10, 10, 10
Static lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Calves 10, 10, 10
Wall sits 5 min

[millenium girl]

Fasted cardio
75 min recumbent bike

12 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

[millenium girl]

Fasted cardio
10 kilometers on the treadmill

Legs

Plié squats 10, 10, 10
Static lunges 10, 10, 10
Lateral walks 10, 10, 10
Leg extensions 10, 10, 10
Leg curls 10, 10, 10
Standing calves 10, 10, 10
Adductors 10, 10, 10
Abductors 10, 10, 10
Wall sits 5 minutes

[millenium girl]

I keep on coughing (dry cough), I hate it.

Treadmill
10 kilometers

Light upper body workout

Diamond push ups 12, 12, 12
Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
External rotations 12, 12, 12
Shrugs 12, 12, 12

Concentration curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12

Stiff legged deadlifts 12, 12, 12
Wide rows 12, 12, 12
One arm rows 12, 12, 12

Tomorrow: rest (maybe it wasn't a good idea to work out today).

[millenium girl]

Cardio
14,3 kilometers

[millenium girl]

Fasted cardio
60 min recumbent bike

Legs

Plié squats 12, 12, 12
Lateral walks 12, 12, 12
Static lunges 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Standing calves 20, 20, 20
Wall sits 5 minutes

PM
5 kilometers treadmill

[millenium girl]

Fasted cardio
35 minutes recumbent bike
8,5 kilometers treadmill

Upper body workout

Diamond push ups 12, 12, 12
Floor presses 12, 12, 12
Pullovers 12, 12, 12

Wide rows 12, 12, 12
Narrow rows 12, 12, 12
One arm rows 12, 12, 12

Frontal raises 12, 12, 12
Seated presses 12, 12, 12
Reverse flyes 12, 12, 12

Biceps curls 12, 12, 12
Spider curls 12, 12, 12
Hammer curls 12, 12, 12

Dips 12, 12, 12
Kickbacks 12, 12, 12
Lying overhead extensions 12, 12, 12

Abs
200 reps

No weights until Monday.
Cardio only.

[millenium girl]

Work
Patrol
15 kilometers

I had enough energy left to burn some calories.

PM
Warm up
4 kilometers treadmill

Legs

Squats 10, 10, 10
Side lunges 10, 10, 10
Standing leg curls 10, 10, 10
Single leg extensions 10, 10, 10
Standing calves 20, 20, 20
Abductors 10, 10, 10
Adductors 10, 10, 10
Wall sits 5 min

[millenium girl]

Fasted cardio
5 kilometers treadmill

Work
Patrol
14,9 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Flyes 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
Narrow rows 12, 12, 12

Biceps curls 12, 12, 12
Hammer curls 12, 12, 12
Wrist curls 12, 12, 12
Spider curls 12, 12, 12

Kickbacks 12, 12, 12
Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
External rotations 12, 12, 12