MG's log

[millenium girl]

Left shoulder and triceps down to Fasted cardio
10 kilometers on the treadmill

Legs
Plié squats 15, 15, 15
Side lunges 15, 15, 15
Standing calves 20, 20, 20
Single leg extensions 15, 15, 15
Standing leg curls 15, 15, 15
Abductors/adductors 15, 15, 15
Wall sits 5 minutes

 

[millenium girl]

Cardio only day

Fasted cardio
90 min recumbent bike

10am
4 kilometers treadmill

3pm
6,2 kilometers treadmill

 

[millenium girl]

90 min recumbent bike

Upper body workout

Floor presses 15, 15, 15
Diamond wall push ups 15, 15, 15
Standing curls 15, 15, 15
Hammer curls 15, 15, 15
Dips 15, 15, 15
Kickbacks 15, 15, 15
Stiff legged dl 15, 15, 15
Wide rows 15, 15, 15
Shoulder presses 15, 15, 15
Reverse flyes 15, 15, 15

Light weights, focus on form

PM
6,5 kilometers treadmill

No lifting until Monday afternoon. I have to give my left shoulder and arm a break.

 

[millenium girl]

My physiotherapist opened a yoga studio close to home. I might give it a go.

Cardio
14,15 kilometers treadmill

I cannot lift my arm
I will take Motrin at bedtime.

​

 

[millenium girl]

Fasted cardio
90 min recumbent bike

PM
7 kilometers treadmill

 

[millenium girl]

Warm up
5 kilometers fasted cardio

Legs
Goblet squats 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Standing leg curls 12, 12, 12
Standing calves 20, 15, 12
Side lunges 12, 12, 12
Leg extensions 12, 12, 12
Static lunges 12, 12, 12
Wall sits 5 minutes

PM
Work
15,6 kilometers

 

[millenium girl]

Fasted cardio
10,5 kilometers treadmill

Upper body workout

Kettlebell swings 10, 10, 10
Reverse flyes 10, 10, 10

Incline press 10, 10, 10
Pullovers 10, 10, 10

Romanian deadlifts 10, 10, 10
Narrow rows 10, 10, 10

Alternate biceps curls 10, 10, 10
Spider curls 10, 10, 10
Overhead extensions 10, 10, 10
Kickbacks 10, 10, 10

I might have an ultrasound of the triceps. Maybe it's a tendinitis because it hurts even when doing nothing.

 

[millenium girl]

Fasted cardio
90 min recumbent bike

5 rounds of 15 reps of

Squats
Alternating lunges
Overhead presses
Hammer curls
Renegade rows
Press ups

 

[Thor]

Today's workout

4 am -- 45 min fasted cardio (Rotex)

Lunch break -- legs

Horizontal leg press
165x12
190x12
210x10
240x10

Adductors/abductors
65x12
75x12
85x12

Seated calves
45x20
50x20
55x20

Leg extensions
(I can't go heavy on these because of the f***** up knee)
55x12
65x12
75x12

Leg curls (can't go heavy on those either)
40x12
40x12
40x12

Back in the saddle girl, very nice!!

 

[millenium girl]

Fasted cardio
10,5 kilometers on the treadmill

Legs

Plié squats 12, 12, 12
Static lunges 12, 12, 12
Standing calves 20, 20, 20
One leg extensions 12, 12, 12
Standing leg curls 12, 12, 12
Side walk 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes

 

[Thor]

Rock it girl!!!

 

[millenium girl]

Fasted cardio
12 kilometers

Upper body

Floor presses 12, 12, 12
Presses neutral grip 12, 12, 12

Standing biceps curls 12, 12, 12
Sitting hammer curls 12, 12, 12
Wrist curls 12, 12, 12

Frontal raises 12, 12, 12
Shrugs 12, 12, 12
Lateral raises 12, 12, 12

Triceps pressdowns 12, 12, 12
Lying overhead extensions 12, 12, 12
Kickbacks 12, 12, 12

Stiff legged dl 12, 12, 12
Dumbbell rows 12, 12, 12

No lifting until Monday

 

[millenium girl]

Yesterday
90 min recumbent bike

Today
Fasted cardio
12 kilometers treadmill

 

[millenium girl]

Fasted cardio
60 min recumbent bike
6,5 kilometers treadmill

Legs
Goblet squats 12, 12, 12
Lateral walks 12, 12, 12
Leg curls 12, 12, 12
Side lunges 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

 

[millenium girl]

Knee is angry (a bit unstable).


Fasted cardio
13,6 kilometers

Upper body workout

Incline press 12, 12, 12
Decline press 12, 12, 12
Pullovers 12, 12, 12

Frontal raises 12, 12, 12
Reverse flyes 12, 12, 12
Upright rows 12, 12, 12

Seated biceps curls 12, 12, 12
One arm concentration curls 12, 12, 12
Hammer curls 12, 12, 12

Overhead extensions 12, 12, 12
Skull crushers 12, 12, 12
Kickbacks 12, 12, 12

Deadlifts 12, 12, 12
Wide rows 12, 12, 12
One arm rows 12, 12, 12

 

[millenium girl]

Rest day

cardio only

Fasted cardio
75 min recumbent bike

PM
6,2 kilometers treadmill

​

 

[millenium girl]

Fasted cardio
75 min recumbent bike

12 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press

PM
Walk
6,6 kilometers

 

[millenium girl]

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.

 

[millenium girl]

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

 

[millenium girl]

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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