MG's Training Journal

[millenium girl]

Fasted cardio
1:40h recumbent bike

First patrol
3,56 kilometers

Post breakfast

Second patrol
2,58 kilometers

60 min recumbent bike

PM

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Incline alternate biceps curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10

No pain at all.

[Roughrydr]

Take it easy on the leg.
If I get lost in a parking garage will you come find me? Lol.

[millenium girl]

Fasted cardio
5,5 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
5 kilometers brisk walk

The physiotherapist told me to do shoulder exercises with light weights.

Frontal raises (I changed the position of my hands)
External rotations
Shrugs
Reverse flyes
I couldn't do lateral raises. Pain was too bad.

[millenium girl]

Fasted cardio
5,5 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
5 kilometers brisk walk

The physiotherapist told me to do shoulder exercises with light weights.

Frontal raises (I changed the position of my hands)
External rotations
Shrugs
Reverse flyes
I couldn't do lateral raises. Pain was too bad.

[millenium girl]

Fasted cardio
5,5 kilometers

Post breakfast
Short walk
4,36 kilometers

PM
Brisk walk
5,5 kilometers

Bodyweight exercises
Chair pose squats
Bear walk
Mountain climber
Self arm wrestling
Push ups
Wall sits

[millenium girl]

Fasted cardio
5,52 kilometers treadmill

Post breakfast
3,02 kilometers walk

PM
Indoor cycling
7 kilometers

Light workout

Push ups 2 sets of 10 (pain)
Dips 2 sets of 10
Kickbacks 3 sets of 10
Alternate biceps curls 3 sets of 10
Hammer curls 2 sets of 10
Prone rows 2 sets of 10
Db squats 3 sets of 10
Shrugs 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

I have another appointment with the physiotherapist tomorrow and will do a shoulder workout there under supervision.

[millenium girl]

Fasted cardio
5,07 kilometers treadmill

Post breakfast
5 kilometers treadmill

PM
7,88 kilometers

Shoulder workout (under supervision)
10 min arm bicycle
Frontal raises
Shrugs
Reverse flyes
I couldn't do lateral raises or overhead presses

[Roughrydr]

How is the shin?

[millenium girl]

How is the shin?

Still a bit swollen but less painful than my right foot. PT told me to put a Lacrosse ball under my foot and roll back and forth. It's not helping.
Now that the dermatologist told me that I have feet of a professional athlete, I guess that I should expect more injuries.

Fasted cardio
10,07 kilometers treadmill

PM
Outdoor walk
7,35 kilometers

[millenium girl]

Fasted cardio
10,31 kilometers treadmill

Post breakfast
11,14 kilometers

PM
Indoor cycling
30 min

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Static lunges 3 sets of 10
Abductors/adductors 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

[millenium girl]

Fasted cardio
10 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
Recumbent bike 45 min

Upper body workout (light weights)

Alternate biceps curls 3 sets of 10
Triceps kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm concentration curls 3 sets of 10
Lying overhead extensions 3 sets of 10
Spider curls 3 sets of 10
Frontal raises (palms facing each other) 3 sets of 10
Shrugs 3 sets of 10
Push ups 3 sets of 10
Pullovers 3 sets of 10
Db presses 2 sets of 10
Abs 100 reps

[millenium girl]

Take it easy on the leg.
If I get lost in a parking garage will you come find me? Lol.

Of course I will. You might be easier to find than a cat

Fasted cardio
10,24 kilometers treadmill

Post breakfast
Patrol (looking for a missing cat again)
6,49 kilometers

PM
Outdoor cycling
15,76 kilometers

Back workout (light dumbbells)

Deadlifts 3 sets of 10
Wide rows 3 sets of 10
Narrow rows 3 sets of 10
One arm rows 3 sets of 10 each side

[millenium girl]

Well although there are no broken bones in my foot it is swollen and painful even when I'm in my recliner doing nothing.

Fasted cardio
10,64 kilometers treadmill

Post breakfast
Patrol #1
6,02 kilometers

PM
Patrol #2
6 kilometers

Arms
3 sets of 12 reps of
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls
Kickbacks
Dips
One arm overhead extensions
Lying overhead extensions

15 min recumbent bike
Abs 300 abs

[millenium girl]

Well although there are no broken bones in my foot it is swollen and painful even when I'm in my recliner doing nothing.

Fasted cardio
10,64 kilometers treadmill

Post breakfast
Patrol #1
6,02 kilometers

PM
Patrol #2
6 kilometers

Arms
3 sets of 12 reps of
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls
Kickbacks
Dips
One arm overhead extensions
Lying overhead extensions

15 min recumbent bike
Abs 300 abs

[millenium girl]

Fasted cardio
12 kilometers treadmill

Post breakfast
Patrol #1
4,51 kilometers

PM
Patrol #2
8,52 kilometers

Shoulder presses, Arnold presses without weight (PT wants me to do them regularly).
Stretching