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11-15-2019, 12:36 PM | #256 |
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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.
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11-19-2019, 12:19 PM | #257 |
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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
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11-20-2019, 09:44 AM | #258 |
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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
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11-21-2019, 10:21 AM | #259 |
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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.
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11-22-2019, 08:33 AM | #260 |
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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).
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11-25-2019, 11:49 AM | #261 |
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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
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11-26-2019, 10:01 AM | #262 |
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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
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11-27-2019, 09:43 AM | #263 |
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Fasted cardio
75 min recumbent bike 12 rounds of 10 reps of Goblet squats Romanian deadlifts Dumbbell rows Chest press Shoulder press
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11-28-2019, 09:11 AM | #264 |
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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
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12-02-2019, 09:53 AM | #265 |
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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).
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12-03-2019, 11:50 AM | #266 |
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Cardio
14,3 kilometers
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12-04-2019, 10:54 AM | #267 |
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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
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12-05-2019, 08:19 AM | #268 |
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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.
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12-06-2019, 12:00 PM | #269 |
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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
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12-09-2019, 10:04 AM | #270 |
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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
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