MG's log

[millenium girl]

Fasted cardio
60 min recumbent bike

Post breakfast
Patrol #1
5 kilometers

PM
Recumbent bike
20 min recumbent bike

Patrol #2
3,5 kilometers

30 min recumbent bike

 

[millenium girl]

Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Recumbent bike
30 min

PM
Isometric workout
4 reps of each exercise below, contracting for 10 seconds in each rep.
Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Patrol #2
3,5 kilometers

Recumbent bike
30 minutes

 

[millenium girl]

Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes

​

 

[millenium girl]

Fasted cardio
Patrol #1
5 kilometers (in the snow)

Post breakfast
60 min recumbent bike

PM
Patrol #2
5 kilometers

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12

 

[millenium girl]

Fasted cardio
Brisk walk (patrol #1)
5 kilometers

Post breakfast
45 min recumbent bike

PM
Brisk walk (Patrol #2)
3,5 kilometers

45 min recumbent bike

Bodyweight exercises
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....

 

[IronFox]

Hiya Milli! Long time no see and great to see you still logging away 🙂

 

[millenium girl]

Hiya IF 🙂 What have you been up to lately?

I have a rotator cuff injury and kept lifting but it makes things worse (the pain keeps me up at night).
I'm gonna focus on cardio until it's healed.
Fasted cardio
60 min recumbent bike

Brisk walk
3,5 kilometers

Post breakfast
30 min recumbent bike

PM
Brisk walk
5 kilometers

 

[millenium girl]

i haven't been inactive the last few days.
According to my Apple Watch I spent 1111 cals yesterday and 1163 today (through exercise)(264 min on Sunday and 247 min today).

All I had was water, clear broth, tea and Nespresso.

 

[IronFox]

Time to eat some real food 🙂

 

[millenium girl]

Yup. I had high protein meals today and I'm not dizzy anymore.
I have decided to change my routine a bit. If I wake up early (4:30am) I do fasted cardio. If not, I split the cardio (post breakfast and in the afternoon).

Today I did 90 min recumbent bike after breakfast and 5 kilometers treadmill in the afternoon.
And also a light arms workout (my shoulder is more painful than ever, it wakes me up at night when I turn).

Biceps curls 3 sets of 10
Kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm overhead extensions 3 sets of 10
Wrist curls 3 sets of 10
Dips 3 sets of 10
Spider curls 3 sets of 10
Lying overhead extensions 3 sets of 10

 

[millenium girl]

Fasted cardio
5 kilometers treadmill

Post breakfast
Recumbent bike 45 min

PM
Brisk walk
5 kilometers

Legs

Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Air squats 3 sets of 10
Standing calves 3 sets of 10
Abductors/adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10

 

[millenium girl]

Fasted cardio
10,8 kilometers treadmill 6% incline

Post breakfast
60 min recumbent bike

PM
20 min recumbent bike

I can't lift my left arm. Tramadol and Diazepam are my friends. Artro CT scan on March 19.

​

 

[millenium girl]

Fasted cardio
10 kilometers treadmill (8% incline)

Post breakfast
45 min recumbent bike
Brisk walk 3 kilometers

Noon
My physiotherapist says that my left shoulder muscles are gone and that I have to train them with 1 kg weights (she gave me 5 exercises to do daily).

PM
Brisk walk
4,5 kilometers

30 min recumbent bike

​

 

[millenium girl]

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
60 min recumbent bike

PM
Isometric workout

4 reps of each exercise below, contracting for 10 seconds in each rep.

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

​

 

[millenium girl]

Those exercises that the PT told me to do hurt so bad that I didn't sleep much (despite Tramadol).

Fasted cardio
90 min recumbent bike

PM
Brisk walk 4 kilometers
40 min recumbent bike

Legs

Prisoner squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing calves 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
Static lunges 3 sets of 10

 

[millenium girl]

Again a bad night because of the shoulder pain.

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
40 min recumbent bike

PM
Brisk walk
3,5 kilometers

45 min recumbent bike

 

[millenium girl]

I was already wide awake at 2:30am. I didn't want to take another dose of Tramadol and Diazepam so I hopped on the treadmill and did 6,5 kilometers (10% incline). Post breakfast 60 min recumbent bike PM Brisk walk 3 kilometers Recumbent bike 20 minutes My next physio session is tomorrow at 9:30am and my CT scan on the 17th if they don't cancel it due to the Corona virus. ​

 

[millenium girl]

Fasted cardio
10 kilometers treadmill (between 8 and 10% incline)

Post breakfast
50 min recumbent bike

Physio
Shockwave therapy

PM

Isometric workout

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

 

[millenium girl]

CT scan cancelled. Next session of shockwave therapy on Thursday.

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
45 min recumbent bike

Bodyweight workout
Prisoner squats 3 sets of 10
Push ups 3 sets of 10
Dips 3 sets of 10
Plank 3 minutes
Lunges 3 sets of 10
Abs 200 reps

PM
4 kilometers brisk walk

30 min recumbent bike

 

[millenium girl]

I slept only 4 hours (shoulder pain).

Fasted cardio
10 kilometers treadmill (between 8 and 10% incline).

11am
Recumbent bike 30 min

Noon
Tramadol and nap

2:30pm
Walk
4 kilometers

30 min recumbent bike

Belgium is since noon in lockdown.