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MG's light weights log

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Feb 10, 2014
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Location
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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
 
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Location
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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.
 
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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).
 
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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
 
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10 mile walk going up and down steps. The London Bridges Challenge in the pouring rain was tough but I will do more of these for the good cause in the future. I raised more money than I thought.
 
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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
 
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Location
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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
 
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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
 
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Location
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AM
Work
Patrol
15.9 kilometers

PM
Body weight exercises

Push ups 20, 20, 20
Dips 20, 20, 20
Assisted pull ups 10, 10, 10
Abs 200 reps
 
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Location
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AM
Cardio
45 min recumbant bike

PM
Walk
5 kilometers

Shoulders/triceps in supersets

Kettlebell swings 15, 12, 10
Kickbacks 15, 12, 10
Frontal raises 15, 12, 10
Overhead extensions 15, 12, 10
Shoulder presses 15, 12, 10
Skull crushers 15, 12, 10
External rotations 15, 12, 10
Dips 15, 15, 15
 
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AM
Upper body workout

Standing biceps curls 15, 12, 10
Sitting hammer curls 15, 12, 10
Wrist curls 20, 20, 20

Deadlifts 15, 12, 10
1 arm rows 15, 12, 10
Wide rows 15, 12, 10

Close grip bench press 15, 12, 10
Pullovers 15, 12, 10
Diamond push ups 15, 15, 15

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

Shrugs 20, 15, 12
Overhead presses 15, 12, 10
External rotations 20, 15, 12

PM
Work
Patrol
18.97 kilometers
 
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Location
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Fasted cardio
60 min recumbent bike

Legs

Plié squats 15, 15, 15
Abductors/adductors 15, 15, 15
One leg extensions 15, 12, 10
Standing leg curls 15, 12, 10
Standing calves 20, 20, 20

PM
Walk
5 kilometers
 
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Location
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AM
Work
Patrol
18.85 kilometers

PM
Bodyweight exercises

Air squats 20, 15, 12
Lunges 20, 15, 12
Wall push ups 20, 15, 12
Dips 20, 15, 12

Bad neck and back pain today. I blame the weather that is very rainy/humid at the moment.
 
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Location
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Fasted cardio
60 min recumbent bike

Followed by bis/tris in supersets

Standing biceps curls 15, 12, 10
Triceps kickbacks 15, 12, 10
One arm concentration curls 15, 12, 10
One arm overhead extensions 15, 12, 10
Hammer curls 15, 12, 10
Dips 15, 15, 15
Wrist curls 15, 15, 15
Supinated biceps curls 15, 12, 10
Lying overhead extensions 15, 12, 10

PM
Walk
6.5 kilometers
 
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I woke up at 4:30am and worked the shoulders.

Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Seated overhead presses 15, 12, 10
Bent over reverse flyes 15, 12, 10
Shrugs 15, 12, 10
External rotations 15, 15, 15

7AM
Work
Patrol
18,51 kilometers
 
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Yesterday's workout

Upper body workout

Incline chest presses 10, 10, 10
Incline flyes 10, 10, 10
Pullovers 10, 10, 10

Biceps curls 10, 10, 10
Hammer curls 10, 10, 10
Spider curls 10, 10, 10

Triceps kickbacks 10, 10, 10
Lying overhead extensions 10, 10, 10
One arm overhead extensions 10, 10, 10
Dips 15, 15, 15

Deadlifts 10, 10, 10
Wide rows 10, 10, 10
1 arm bent over rows 10, 10, 10

Shrugs 10, 10, 10
Reverse flyes 10, 10, 10
External rotations 15, 12, 10
Upright rows 10, 10, 10

Abs 200 reps

Work
Patrol 14,93 kilometers
 
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Today

Fasted cardio
7,5 kilometers

Legs

Plié squats 20, 15, 12
Leg extensions 15, 12, 10
Lying leg curls 15, 12, 10
Seated calves 20, 20, 20
Abductors 20, 15, 20
Adductors 20, 15, 20

PM
Walk
3,5 kilometers
 
Joined
Feb 10, 2014
Messages
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Location
Far away
Fasted cardio
10 kilometers on the treadmill

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest presses
Shoulder presses
 
Joined
Feb 10, 2014
Messages
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I had have another issue to deal with. Around noon
today was attacked and badly bitten by the stray cat that had been visiting us since June. My hand is super swollen and sore. I'm on high doses of antibiotics and Celebrex. I won't lift until the swelling has subsided.

Fasted cardio
12,2 kilometers on the treadmill

Lower body workout
Squats 15, 15, 15
Side lunges 15, 15, 15
Wall sits 3 sets of 1 minute
Single leg extensions 15, 15, 15
Single leg curls 15, 15 15
Toe raises 20, 20, 20
Lateral walks 15, 15, 15
Static lunges 15, 15 15
 
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