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Old 06-29-2019, 12:08 PM   #151
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Fasted cardio
Walk 14 kilometers

PM
Walk 3,9 kilometers
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Old 06-30-2019, 11:35 AM   #152
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Fasted cardio
15 kilometers
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Old 07-01-2019, 11:53 AM   #153
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AM
Work
Patrol 14 kilometers

PM
Walk 4,1 kilometers

Chest

Incline press 15, 12, 10
Incline flyes 15, 12, 10
Incline press close grip 15, 12, 10
Pullovers 15, 12, 10
Decline press 15, 12, 10
Decline press neutral grip 15, 12, 10
Decline flyes 15, 12, 10

I have a frozen shoulder and got a Diprophos inject at 5pm. I have to take it easy (no weights for the next 48 hours).
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Old 07-03-2019, 01:10 PM   #154
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I woke up at 4 this morning and when for a walk before work. I got carried away (9 kilometers).

Work (nursing job)
7,7 kilometers
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Old 07-04-2019, 11:32 AM   #155
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Fasted cardio
10 kilometers

PM
Walk
6 kilometers

Legs/bis/tris/abs

Squats 20, 20, 20
Lunges 15, 15, 15
Leg extensions 20, 15, 12
Standing calves 20, 20, 20
Leg curls 20, 15, 12

Db curls 20, 15, 12
Hammer curls 15, 12, 10
Wrist curls 20, 20, 20
Concentration curls 20, 15, 12

Dips 20, 20, 20
Overhead extensions 15, 12, 10
Kickbacks 15, 15, 15
Skull crushers 15, 12, 10

I work tomorrow and that's all I'm planning to do. ITBS is a bitch again despite stretching. And yesterday I had shin splints again.
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Old 07-05-2019, 01:42 PM   #156
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Work
Patrol

20 kilometers

Knee isn't impressed
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Old 07-07-2019, 11:44 AM   #157
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Saturday

AM -- 10 kms
PM -- 5 kms

Today

Fasted cardio
10 kilometers

PM
I walked to the Atomium to attend the stage of the Tour de France (5 kilometers)

I'm wearing a thigh sleeve (ITBS), a calf sleeve (shin splints), a knee sleeve (only at work) and an arm sleeve. If I could wrap my shoulder I would
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Old 07-08-2019, 11:45 AM   #158
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AM
10 min

PM
10,2 kilometers (patrol)

Chest
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Pullovers 15, 15, 15
Decline press neutral grip 15, 15, 15
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Old 07-09-2019, 11:20 AM   #159
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Fasted cardio
Walk 10 kilometers

10:00
Biceps/triceps

Standing dumbbell curls 15, 15, 15
Hammer curls 15, 15, 15
Wrist curls 15, 15, 15
Spider curls 15, 15, 15

One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers
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Old 07-10-2019, 11:18 AM   #160
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Cardio
14 kilometers

Shoulders

Seated dumbbell presses 15, 15, 15
Rear delt flyes 15, 15, 15
Upright rows 15, 15, 15'
Lateral raises 15, 15, 15
Front raises 15, 15, 15
Shrugs 15, 15, 15
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Old 07-11-2019, 10:38 AM   #161
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Fasted cardio
12 kilometers

Back
Stiff legged deadlifts 15, 15, 15
One arm rows 15, 15, 15
Assisted pull ups 10, 8, 8
Good mornings 15, 15, 15

Abs
200 reps

I was feeling a bit weak (haven't eaten since the bedtime snack at 9:45pm yesterday).
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Old 07-12-2019, 10:20 AM   #162
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AM
Work
Patrol 16,5 kilometers

PM
Legs

Leg extensions 20, 15, 15
Leg curls 20, 15, 15
Squats 20, 20, 20
Lunges 100 (50 each leg)
Standing calves 20, 20, 20
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Old 07-15-2019, 11:43 AM   #163
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AM
Fasted cardio
9,5 kilometers walk

PM
Work
Patrol
15 kilometers

Chest
Push ups 20, 20, 20, 20
Incline press 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15
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Old 07-16-2019, 11:29 AM   #164
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Fasted cardio
10,4 kilometers

Arms

Standing alternate biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Spider curls 15, 15, 15
Wrist curls 20, 20, 20
Dips 25, 25, 25, 25
Seated curls 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers

Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.
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Old 07-17-2019, 10:16 AM   #165
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I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.

Work
9 kilometers (killed my lower back)

PM
Shoulders

Kettlebell swings 15, 15, 15
Dumbbell presses 15, 15, 15
Reverse flyes 15, 15, 15
Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Shrugs 15, 15, 15
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