Enhance Genetics Body Building
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MG's log


Fasted cardio
1:40h recumbent bike

First patrol
3,56 kilometers

Post breakfast

Second patrol
2,58 kilometers

60 min recumbent bike

PM

Biceps
Alternate biceps curls 3 sets of 10
Hammer curls 3 sets of 10
Incline alternate biceps curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10
Spider curls 3 sets of 10

No pain at all.
 
Fasted cardio
5,5 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
5 kilometers brisk walk

The physiotherapist told me to do shoulder exercises with light weights.

Frontal raises (I changed the position of my hands)
External rotations
Shrugs
Reverse flyes
I couldn't do lateral raises. Pain was too bad.
 
Fasted cardio
5,5 kilometers

Post breakfast
Short walk
4,36 kilometers

PM
Brisk walk
5,5 kilometers

Bodyweight exercises
Chair pose squats
Bear walk
Mountain climber
Self arm wrestling
Push ups
Wall sits
 
Fasted cardio
5,52 kilometers treadmill

Post breakfast
3,02 kilometers walk

PM
Indoor cycling
7 kilometers

Light workout

Push ups 2 sets of 10 (pain)
Dips 2 sets of 10
Kickbacks 3 sets of 10
Alternate biceps curls 3 sets of 10
Hammer curls 2 sets of 10
Prone rows 2 sets of 10
Db squats 3 sets of 10
Shrugs 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10

I have another appointment with the physiotherapist tomorrow and will do a shoulder workout there under supervision.
​
 
what's up M-Girl? xoxoxo
 
Fasted cardio
5,07 kilometers treadmill

Post breakfast
5 kilometers treadmill

PM
7,88 kilometers

Shoulder workout (under supervision)
10 min arm bicycle
Frontal raises
Shrugs
Reverse flyes
I couldn't do lateral raises or overhead presses
​
 
Last edited:
Fasted cardio
10,31 kilometers treadmill

Post breakfast
11,14 kilometers

PM
Indoor cycling
30 min

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Static lunges 3 sets of 10
Abductors/adductors 3 sets of 10
Calf raises 3 sets of 10
Leg extensions 3 sets of 10
 
Fasted cardio
10 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
Recumbent bike 45 min

Upper body workout (light weights)

Alternate biceps curls 3 sets of 10
Triceps kickbacks 3 sets of 10
Hammer curls 3 sets of 10
One arm concentration curls 3 sets of 10
Lying overhead extensions 3 sets of 10
Spider curls 3 sets of 10
Frontal raises (palms facing each other) 3 sets of 10
Shrugs 3 sets of 10
Push ups 3 sets of 10
Pullovers 3 sets of 10
Db presses 2 sets of 10
Abs 100 reps
​
 
Fasted cardio
10,24 kilometers treadmill

Post breakfast
Patrol (looking for a missing cat again)
6,49 kilometers

PM
Outdoor cycling
15,76 kilometers

Back workout (light dumbbells)

Deadlifts 3 sets of 10
Wide rows 3 sets of 10
Narrow rows 3 sets of 10
One arm rows 3 sets of 10 each sided
 
What's wrong Thor? 🙁

Well although there are no broken bones in my foot it is swollen and painful even when I'm in my recliner doing nothing.

Fasted cardio
10,64 kilometers treadmill

Post breakfast
Patrol #1
6,02 kilometers

PM
Patrol #2
6 kilometers

Arms
3 sets of 12 reps of
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Spider curls
Kickbacks
Dips
One arm overhead extensions
Lying overhead extensions

15 min recumbent bike
Abs 300 abs
 
Like the exercises but don't like your condition.

My wife and I will have to come visit you after all this covid crap is over.
 
That would be awesome 🙂

Fasted cardio
12 kilometers treadmill

Post breakfast
Patrol #1
4,51 kilometers

PM
Patrol #2
8,52 kilometers

Shoulder presses, Arnold presses without weight (PT wants me to do them regularly).
Stretching
 
Thank you Thor 🙂

Fasted cardio
10,27 kilometers treadmill

Patrol #1
4,50 kilometers

Post breakfast

Brisk walk
9,98 kilometers

PM
3,02 kilometers
 
According to Grimmy I'm a noob. Ask him.

being old sucks.

Fasted cardio
10,24 kilometers treadmill

Post breakfast
Brisk walk
15,01 kilometers

PM
Legs

Squats 3 sets of 10
Lateral walks idem
Side lunges idem
Static lunges idem
Calf raises idem
Standing leg curls idem
Leg extensions idem
Abductors/adductors idem

Stretch
 
Fasted cardio
10,03 kilometers treadmill

Post breakfast
Brisk walk
9,36 kilometers

PM
Isometric exercises
Self arm wrestling
Wall sits
Squats
Triceps extensions against wall
Push ups
Low plank
Prayer pose
 
Fasted cardio
10,43 kilometers treadmill

Post breakfast
Brisk walk
10,01 kilometers

Shoulder exercises with the physiotherapist

PM
Indoor cycling
30 min
 

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