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MG's light weights log

Thread starter #401
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I wore other shoes today and after using a cold spray on my right calf/shin, I put on a knee sleeve on my calf and was in no pain at all. I'm gonna order a calf sleeve.

AM
30 min recumbent bike
30 min stepper
30 min treadmill

Upper body workout

Kettlebell swings 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
Push ups 25, 25, 25, 25

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Seated curls 20, 15, 12
One arm concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
Dips 25, 25, 25

Abs 250 reps

One more workout on Wednesday (legs) before my short break in London. I'm super tired and need to slow down.

PM
Work
I walked a total of 17,6 kms.
 
Thread starter #402
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My New Years resolution was to listen to my body and I failed. From now on I will take a few days off each month and reduce the training volume.

AM
30 min recumbent bike

Work
8 kms

PM
6 kms
30 min recumbent bike
 
Thread starter #403
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30 min recumbent bike

Legs

100 squats
100 lunges
60 leg extensions
60 standing leg curls
100 standing calves

PM
30 min recumbent bike

And now 3 days off!
 
Thread starter #404
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AM
30 min recumbent bike
30 min treadmill

Upper body workout

Standing biceps curls -- 20, 15, 10
Concentration curls -- 20, 15, 12
Hammer curls -- 20, 15, 12
Wrist curls -- 20, 15, 12

Triceps kickbacks -- 20, 15, 12
Dips --,20, 20, 20
Overhead extensions -- 20, 15, 12

Frontal raises -- 20, 15, 10
Lateral raises -- 20, 15, 12
Seated press -- 20, 15, 12
Shrugs -- 20, 15, 12

Chest press -- 20, 15, 12
Flyes -- 20, 15, 12
Pullovers -- 20, 15, 12

One arm rows -- 20, 15, 12

PM
Work
Foot patrol -- 10 kilometers

Something strange/scary happened in London. My left knee gave in. All of a sudden I couldn't walk but it happened only twice in 2 days
 

66Chevy

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AM
30 min recumbent bike
30 min treadmill



PM
Work
Foot patrol -- 10 kilometers

Something strange/scary happened in London. My left knee gave in. All of a sudden I couldn't walk but it happened only twice in 2 days
Hate to overstate the obvious, but maybe the 2 hour per day cardio sessions are too much for your knees.
 
Thread starter #406
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Hate to overstate the obvious, but maybe the 2 hour per day cardio sessions are too much for your knees.
The (recumbent) bike isn't bad for the knees (it also helps increase the ROM) and the foot patrols at work are mandatory I'm afraid. What might be toxic is adding a treadmill session @66Chevy.

Cardio only day

30 min recumbent bike

Work
+ I walked back home after work instead of taking the bus - 15,7 kilometers

I might do another 30 min recumbent bike tonight.
 
Thread starter #409
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AM

Upper body workout

Frontal raises 20, 15, 12
Reverse flyes 20, 15, 12
Seated press 20, 15, 12
Shrugs 20, 15, 12

Floor presses neutral grip 20, 15, 12
Pullovers 20, 15, 12
Flyes 20, 15, 12
60 Push ups

Deadlifts 20, 15, 12
One arm rows 20, 15, 12

Biceps curls 20, 15, 12
concentration curls 20, 15, 12
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

Overhead extensions 20, 15, 12
Kickbacks 20, 15, 12
60 dips

Abs 250 reps

7.38 kilometers walk in the countryside.

PM
30 min recumbent bike

No weights until Monday. I will patrol tomorrow (I do the early shift) and might do some recumbent bike in the late afternoon to loosen up the legs.
 
Thread starter #410
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AM
30 min on the recumbent bike

I went to work and did a total of 18 kilometers (foot patrol). Shin splints are back. Time to put that calf sleeve on.

PM
I just finished another 30 minutes on the bike.

Not sure what I'm gonna do this weekend. They say it's gonna rain. If not I might go for a walk in the countryside.
 
Thread starter #411
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Before breakfast

60 min recumbent bike

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Seated press 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

Deadlifts 15, 12, 10
One arm rows 15, 12, 10

Standing biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

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

PM
Work
I walked a total of 10,5 kms.

I'm super tired despite high doses of vit C.
 
Thread starter #412
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AM
Before breakfast
30 min recumbent bike
30 min stepper

Legs
100 squats
100 lunges
60 leg extensions
60 leg curls
60 standing calves

PM
7 kilometers walk
 
Thread starter #414
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Before breakfast
20 min recumbent bike

Upper body workout

One arm frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Floor presses neutral grip 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Floor presses close grip 15, 12, 10

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

Standing alternate biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

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

Post breakfast
8 kilometers walk

PM
30 min recumbent bike
 
Thread starter #415
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Today was cardio only.

Before breakfast
30 min recumbent bike

Post breakfast
Work
Patrolling the hospital grounds -- 16,7 kilometers
 
Thread starter #416
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Before breakfast
Warm up
20 min recumbent bike

Upper body workout

Biceps curls -- 15, 12, 10
Hammer curls-- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Overhead extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10
Dips -- 25, 25, 25, 25

Floor presses -- 15, 12, 10
Flyes -- 15, 12, 10
Pullovers -- 15, 12, 10
Push ups -- 20, 20, 20, 20

Deadlifts -- 15, 12, 10
One arm rows -- 15, 12, 10

Seated presses -- 15, 12, 10
One arm lateral raises -- 15, 12, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 20, 20

Cool down
10 min recumbent bike

PM
Work
Patrol -- 14 kilometers
 
Thread starter #418
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Before breakfast
5 min arm bicycle

Upper body workout

Frontal raises 15, 12, 10
Reverse flyes 15, 12, 10
Kettlebell swings 15, 12, 10
Shrugs 15, 12, 10

Incline presses 15, 12, 10
Pullovers 15, 12, 10
Flyes 15, 12, 10
Decline presses 15, 12, 10

One arm rows 15, 12, 10

Seated biceps curls 15, 12, 10
One arm concentration curls 15, 12, 10
Hammer curls 20, 15, 12
Wrist curls 20, 15, 12

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

Abs 200 reps

Post breakfast
12,3 kilometers

No more weights until Monday. Tomorrow will be work (patrolling the hospital grounds) and week-end will be walks in the countryside.
 
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