MG's log

[millenium girl]

I tested the recumbent bike that I rent for rehab and it was a disaster. I did 25 kilometers, burnt only 450 cals and I'm in a lot of pain. How come knee is fine when I walk on the treadmill but hurts like hell when I ride that bike?

Chest/back

Push ups (120)
Chest press
Flys
Chest press neutral grip
Pull overs

Deadlifts
One arm rows
Wide rows

1 set of 36 reps of each.

 

[millenium girl]

Fasted cardio

Recumbent bike -- 27,22 kilometers, 500 cals

Abs
250 reps

 

[millenium girl]

Last workout before a well deserved pre surgery rest.

Upper body

Frontal raises
External rotations
Lateral raises

Kickbacks
One arm overhead extensions

Biceps curls
Hammer curls
Wrist curls

Deadlifts
One arm rows

Flys
Chest press
Chest press neutral grip

1 set of 36 each

Abs
200 reps

 

[millenium girl]

As you know I had TKR on July 3rd and have been focusing on rehab which is a bitch (lack of sleep, lots of pain, lack of progress). But a guy at another board told me to start hitting the upper body again to fight depression.

I rejoined my old gym. This way I will be able to work on machines and with more weight than I have here.

I did a full body with light weights to start with

- Lat pulldowns
- Seated rows
- Pec deck
- Shoulder press
- dips
- triceps press downs
- Cable curls
- Concentration curls
- Adductors
- Abductors
- Leg curls (I kept the weight really low due to the knee)
- Leg extensions (same as above)
- Back extensions
- Abs

3 sets of 10 to 12 reps -- everything back to back

 

[TSizemore]

Nice!! Bet that felt good! 🙂

 

[millenium girl]

Nice!! Bet that felt good! 🙂

TSizemoreIt did. But sitting at machines with a swollen/stiff knee is challenging lol.

 

[millenium girl]

Hitting the gym helps me sleep. I haven't had a good night sleep since TKR. I take naps during the day to compensate.

Another upper body workout

Back extensions
Seated rows

Shoulder press
Seated lateral raises

Chest press
Pec deck

Cable curls
Concentration curls

Triceps push downs
Weighted dips

Hip Abduction
Hip Adduction

Seated leg curls (cannot bend more than 90 degrees yet but every rep helps loosen up the knee a bit)
Leg extensions

3 sets of 12 reps of each, everything back to back.

 

[millenium girl]

I got rid of the recumbent bike since I couldn't use it. I did full rotations on the elliptical yesterday but cannot ride a stationary bike yet.

I'm gonna change my split and train EOD again. 2 muscles a day, 2 to 3 exercises per muscle, 3 sets of 10 to 15 reps, everything back to back.

 

[millenium girl]

Right now I lift 5 times a week

Mon -- chest and back
Tues -- shoulders and arms
Wed -- rest or circuit training
Thu -- same as Monday
Fri -- same as Tuesday

And since early this week I do cardio twice a day, one session fasted cardio upon waking up and another one around 3PM. I burn between 350 and 500 cals per session.

 

[jolter604]

Right now I lift 5 times a week

Mon -- chest and back
Tues -- shoulders and arms
Wed -- rest or circuit training
Thu -- same as Monday
Fri -- same as Tuesday

And since early this week I do cardio twice a day, one session fasted cardio upon waking up and another one around 3PM. I burn between 350 and 500 cals per session.

millenium girlVery intense training
I do chest and tris monday
Tuesday rest
Wednesday back and biceps and traps
Thursday leggs and calves
Friday arms and shoulders
Saturday traps and calves.
Sunday eat like shit lmao

Ordersupport@pct-shop.com

pct-shop.com

 

[anabol69]

Very intense training
I do chest and tris monday
Tuesday rest
Wednesday back and biceps and traps
Thursday leggs and calves
Friday arms and shoulders
Saturday traps and calves.
Sunday eat like shit lmao

Ordersupport@pct-shop.com

pct-shop.com

jolter604 Sunday

Sent from my SM-G955U using Tapatalk

 

[jolter604]

Sunday

Sent from my SM-G955U using Tapatalk

anabol69Hmmmm

Ordersupport@pct-shop.com

pct-shop.com

 

[millenium girl]

Today was like yesterday

Fasted cardio at 6am
4,2 kms -- 500 cals

PM cardio
4,2 kms -- 500 cals

 

[millenium girl]

Fasted cardio
4.2 kms -- 500 cals

Chest/Back

Smith machine (flat) -- 20, 20, 15
Smith machine (incline) -- 20, 15, 12
Chest press (machine) - 15, 12, 10
Pec Deck -- 12, 12, 12
Cable crossovers -- 12, 12, 12

Seated rows (narrow grip) -- 15, 12, 10
Seated rows (wide grip) -- 15, 12, 10
Back extensions -- 20, 15, 12

3PM
4,2 kms -- 500 cals

 

[millenium girl]

Fasted cardio
4.2 kms, 500 cals

Shoulders/arms

Smith machine presses -- 20, 15, 12, 10
Seated lateral raises -- 15, 12, 12, 10
Shrugs -- 20, 15, 15
Upright rows -- 12, 12, 12
Frontal raises -- 12, 12, 12

Preacher's curls -- 20, 15, 12, 12
Hammer curls -- 12, 12, 12
Wrist curls -- 12, 12, 12

Triceps pressdowns -- 20, 15, 12
Rope -- 12, 12, 12
Reverse -- 20, 15, 12, 10
Weighted dips -- 20, 15, 12

PM cardio
4.2 kms, 500 cals

 

[millenium girl]

Fasted cardio
5,2 kms -- 600 cals

Chest/back

Chest press (machine) -- 20, 15, 15, 15
Smith machine press -- 20, 15, 15
Smith machine decline -- 20, 15, 15
Pec deck -- 15, 15, 12, 12

Lat pulldowns to the front -- 15, 12, 12
Seated rows close grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Back extensions -- 20, 20, 15

Bodyweight squats -- 4 sets of 20
Seated leg curls -- idem
Seated leg extensions -- idem

PM cardio
4,2 kms -- 500 cals

 

[millenium girl]

Today was cardio only

Fasted cardio
6,2 kms -- 702 cals

PM cardio
2,8 kms -- 318 cals (speed 7 km/h, 15% incline)

 

[millenium girl]

Fasted cardio
4,2 kms -- 500 cals

Shoulders/arms

Seated lateral raises -- 20, 15, 15, 15
Smith machine presses -- 20, 15, 15
Frontal raises -- 15, 15, 15
Upright rows -- 15, 15, 15
Shrugs -- 20, 20, 20

Hammer curls -- 15, 15, 15
Wrist curls -- 15, 15, 15
Preacher's curls -- 20, 20, 20

Triceps pressdowns -- 20, 15, 12
Rope -- 20, 15, 12
Reverse - 20, 15, 12
Weighted dips -- 15, 15, 15

PM cardio
4,2 kms -- 500 cals

Knee is angry. No gym or cardio until Monday.

 

[TSizemore]

Stupid knee! 😳

 

[GRIM]

dont feel bad 2 weeks being sick then my leg tweaked ive been in once for light cardio and like 4 sets 🙁

 

[millenium girl]

dont feel bad 2 weeks being sick then my leg tweaked ive been in once for light cardio and like 4 sets 🙁

GRIMOh no, that sucks Grimmy. I hope you will be back the ole self soon.

Fasted cardio
4.4 kms, 505 cals

Chest
Smith machine press -- warm up set (20), 15, 15
Smith machine close grip press -- warm up set (20), 15, 15
Pec deck -- warm up set (20), 15, 15
Chest press (machine) -- warm up set (20), 15, 15

Shoulders
Military press -- warm up set (20), 15, 15
Upright rows -- warm up set (20), 15, 15
Shrugs -- warm up set (20), 15, 15

Triceps push downs -- warm up set (20), 15, 15
Rope -- warm up set (20), 15, 15
Reverse -- warm up set (20), 15, 15
Weighted dips -- warm up set (20), 20, 20

PM cardio
4.4 kms, 505 cals