MG's log

[millenium girl]

I took it easy today.

15.11 kilometers

Chiropractor told me to take it easy. I will do cardio or do legs until I leave for London.

 

[millenium girl]

Fasted cardio
12 kilometers treadmill

PM
Walk
4,525 kilometers

Wall push ups 20, 20, 20
Dips 20, 20, 20
Lunges 20, 15, 12
Prisoner squats 20, 20, 20
Standing calves 20, 20, 20

 

[millenium girl]

Today was work only
24 kilometers

And now 3 days off

 

[millenium girl]

AM
Early morning walk to loosen up the back
4 kilometers

Upper body workout

Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10

Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10

Dips 15, 15, 15
One arm overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Wide rows 15, 12, 10
One arm rows 15, 12, 10

PM
Work
Patrol
20.83 kilometers

 

[millenium girl]

Cardio only day
Fasted cardio
10 kilometers on the treadmill

PM
Walk
5,03 kilometers

The neck pain is really annoying

 

[millenium girl]

Fasted cardio
Treadmill
12,5 kilometers

Chest
Incline db chest presses close grip 15, 12, 10
Incline flys 15, 12, 10
Decline db presses neutral grip 15, 12, 10
Decline db presses normal grip 15, 12, 10
Pullovers 15, 12, 10

I have a scanner of the neck tomorrow and another of the head on Friday. My GP thinks that my migraines are caused by cervical issues.

​

 

[millenium girl]

The CT scan is done, let's hope it doesn't show anything bad. I'm stressed out.

I took it easy today.

Cardio only
Treadmill
10 kilometers

PM
Walk
4 kilometers

 

[millenium girl]

Fasted cardio at 4am to loosen up back and knee

5 kilometers on the treadmill

Upper body workout

Chest
Push ups 20, 20, 20, 20
Floor presses 15, 12, 10

Shoulders
Kettlebell swings 15, 12, 10
Lateral raises 15, 12, 10

Back
T-bar rows 15, 12, 10
One arm rows 15, 12, 10

Biceps
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10

Triceps
Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Work
Patrol
20 kilometers

Not sure what I'm gonna do this weekend. I still fight that damn ITBS and the neck issues. Being old sucks.

 

[millenium girl]

Fasted cardio
10 kilometers (walk)

Upper body workout

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
Wrist curls 15, 15, 15

Dips 20, 20, 20
Kickbacks 15, 12, 10
One arm overhead extensions 15, 15, 15

Incline press 15, 12, 10
Decline press 15, 12, 10
Wall push ups 15, 15, 15

Wide rows 15, 12, 10
Stiff legged deadlifts 15, 12, 10
One arm rows 15, 12, 10

Kettlebell swings 15, 12, 10
Reverse flys 15, 12, 10
Upright rows 15, 12, 10

PM
7,27 kilometers

 

[millenium girl]

I didn't workout today.

Work
Patrol
21,73 kilometers

 

[millenium girl]

Fasted cardio
12 kilometers

Legs
Abductors/adductors 20, 20, 20
Air squats 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20
Standing leg curls 20, 20, 20

Bionic knee is a bit sore.

 

[millenium girl]

Fasted cardio
90 min recumbent bike

Full body workout

Romanian deadlifts 15, 15, 15
Wide rows 15, 15, 15
Narrow rows 15, 15, 15

Incline flys 15, 15, 15
Chest press (db) 15, 15, 15
Pullovers 15, 15, 15

Seated presses 15, 15, 15
Reverse flyes 15, 15, 15
One arm lateral raises 15, 15, 15
External rotations 15, 15, 15

Alternate db curls 15, 15, 15
Hammer curls 15, 15, 15
One arm concentration curls 15, 12, 10

Triceps kickbacks 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 12, 10

Squats 15, 15, 15
Abductors/adductors 15, 15, 15
Leg extensions 20, 15, 12
Leg curls 20, 15, 12
Calves 20, 20, 20

Abs
200 reps

Pump was great!

PM
Work
Patrol
15 kilometers

 

[millenium girl]

Fasted cardio
10 kilometers on the treadmill

5 rounds of 10 reps of the following exercises

Goblet squats
Stiff legged deadlifts
Dumbbell rows
Chest press
Shoulder press

PM
Legs

Air squats 15, 15, 15
Lunges 15, 15, 15
Leg extensions 15, 15, 15
Leg curls 15, 15, 15
Calves 15, 15, 15
Abductors/adductors 15, 12, 10

 

[millenium girl]

Fasted cardio
10 kilometers on the treadmill

Walking lunges
Dumbbell rows
Db chest press
Shoulder press
Supinated biceps curls
Tricep extensions

3 sets of 8 to 12 reps.

 

[millenium girl]

Knee is super angry (I shouldn't have done walking lunges).

Today was work only. Patrol of 20,3 kilometers.
No leg workout until next week (I have a 10 mile walk on Sunday).

 

[millenium girl]

45 min recumbent bike

Upper body workout

Decline dumbbell presses
Decline flys

Frontal raises
Reverse flys
External rotations

Wide rows
One arm rows

Lying triceps extensions
Kickbacks

Seated biceps curls
Seated hammer curls

3 sets of 15 reps

 

[millenium girl]

Yesterday was the London Bridges Challenge, a 10 mile walk in the pouring rain (and lots of stairs).


Today I only walked 5 kilometers.

Chest/back

Decline db press 15, 12, 10
Decline db press neutral grip 15, 12, 10
Pullovers 15, 15, 15
Incline db press 15, 12, 10
Incline db press 15, 12, 10

Romanian deadlifts 15, 12, 10
Wide rows 15, 12, 10
One arm rows 15, 12, 10

 

[millenium girl]

Fasted cardio
5 kilometers on the treadmill

Bis/tris

Alternate db curls 15, 15, 15
Dips 15, 15, 15, 15
One arm concentration curls 15, 12, 10
Lying overhead extensions 15, 15, 15
Hammer curls 15, 15, 15
Kickbacks 15, 15, 15
Wrist curls 15, 15, 15
Seated overhead extensions 15, 15, 15
Spider curls 15, 12, 10

PM
Walk
5 kilometers

 

[millenium girl]

Today was cardio only
Work
15 kilometers patrol

 

[millenium girl]

Warm up
10 min stationary bike

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

Cool down
10 min stationary bike

PM
15 min stationary bike