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Old 07-18-2019, 10:03 AM   #166
millenium girl
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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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Old 07-19-2019, 10:19 AM   #167
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Work
Patrol 20 kilometers

I'm tired and sore. I have decided to take the weekend off and relax (gardening, walking to the health store to get my organic foods for next week, listen to music, ....). No fasted cardio, no weights until Monday.
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Old 07-22-2019, 09:41 AM   #168
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Before breakfast
Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.
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Old 07-23-2019, 08:55 AM   #169
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Fasted cardio
14,8 kilometers

PM
Biceps/triceps

Incline biceps curls 15, 15, 15
One arm concentration curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 20, 20, 20
Standing alternate biceps curls 15, 15, 15

Dips 20, 20, 20, 20
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Bent over one arm triceps extensions 15, 15, 15
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Old 07-24-2019, 12:05 PM   #170
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Fasted cardio (4:30 am)
7 kilometers

Work
(Nursing)

7,2 kilometers

PM
Shoulders

Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Seated presses 15, 15, 15
One arm lateral raises 15, 15, 15
Upright rows 15, 15, 15
Shrugs 20, 20, 20

Abs
250 reps

We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream.
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Old 07-25-2019, 11:56 AM   #171
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Fasted cardio
11,7 kilometers

Legs

Squats 20, 20, 20
Lunges 120 (60 each leg)
Standing leg curls 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20

Tomorrow I'll do my cardio at work (patrolling the hospital grounds). Tough enough for my lower back and ITBS.
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Old 07-29-2019, 12:49 PM   #172
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Light fasted cardio
3.10 miles treadmill

Chest

Push ups 20, 20, 20
Decline press 15, 15, 15
Incline press 15, 15, 15
Decline press neutral grip 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15

Light breakfast
Apple, soy yogurt with superfoods

Work
Patrol
11.40 miles
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Old 07-30-2019, 09:21 AM   #173
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The weather has been really hot and humid here the last few weeks and I only got 5 hours sleep every night. I'm super tired.

Fasted cardio
Walk
6.46 mi

Arms

Standing biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 20, 20, 20
Dips 20, 20, 20
One arm concentration curls 15, 15, 15
Lying triceps extensions 15, 15, 15
Seated curls 15, 15, 15
Wrist curls 20, 20, 20

PM
Walk
4 mi
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Old 07-31-2019, 09:37 AM   #174
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I have bad leg/calf cramps.

Fasted cardio
3.4 mi (looking for a missing cat)

Work
13 mi

Shoulders

Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Lateral raises 15, 15, 15
Seated presses 15, 15, 15
Shrugs 15, 15, 15
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Old 08-01-2019, 11:58 AM   #175
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Quote:
Originally Posted by ganabol View Post
To me it looks like 3 warm up sets and one working set. All the same pattern. You probably don't go to failure on any of these sets, maybe on last one.
You looked at a very old workout. I haven't trained like this in years.
My goal is to stay healthy and lean. I'm natural and to work out around injuries. Going to failure isn't for me anymore.

Fasted cardio
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg
Calves 20, 20, 20

PM
Walk 3 mi

Back
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.

Last edited by millenium girl : 08-01-2019 at 12:01 PM.
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Old 08-02-2019, 09:38 AM   #176
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Work

14.85 mi (I hope you appreciate my effort to talk in miles and not in kilometers anymore lol).

It's all I did. My hamstrings were stiff (I forgot to stretch...).
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Old 08-02-2019, 01:38 PM   #177
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It helps me. I only know kilo's are 1000 grams, or 34 ounces and 20 grams. LOL
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Old 08-02-2019, 03:35 PM   #178
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Quote:
Originally Posted by millenium girl View Post
You looked at a very old workout. I haven't trained like this in years.
My goal is to stay healthy and lean. I'm natural and to work out around injuries. Going to failure isn't for me anymore.

Fasted cardio
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg
Calves 20, 20, 20

PM
Walk 3 mi

Back
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.
I know how lean you are MG. Maybe try to eat a little more especially protein.
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Old 08-04-2019, 01:23 PM   #179
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Quote:
Originally Posted by Roughrydr View Post
It helps me. I only know kilo's are 1000 grams, or 34 ounces and 20 grams. LOL
Haha 😂

Saturday--14.32 kilometers (9.02 mi)
Sunday--16.58 kilometers (10.30 mi)

Tomorrow will be tough because I will patrol the hospital grounds for 3 to 4 hours. I will try and take a couple of breaks and stretch my legs.
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Old 08-14-2019, 09:38 AM   #180
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Have you stopped posting? Is it because of me? I didnt mean to make you uncomfortable because I didnt want to let you go during our hug. Damned Glyco got in the way anyway. You ok?
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