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MG's light weights log

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
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1,880
Location
Far away
Fasted cardio
10 kilometers treadmill (15% incline)

PM
30 min recumbent bike

Legs

Squats 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Side lunges 12, 12, 12
Lateral walks 12, 12, 12
Abductors/adductors 12, 12, 12
Static lunges 12, 12, 12
Standing calves 12, 12, 12
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
10 kilometers treadmill (15% incline)

Mid morning
6,4 kilometers walk

PM
30 minutes recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
I woke up at 2 am (stomach pain). After taking an antacid and 5mg Diazepam I went back to sleep for 2 more hours.

Fasted cardio
1:30 hour recumbent bike

Mid morning
4 kilometers treadmill (10% incline)

PM
4 kilometers treadmill (10% incline)

Bodies in motion (a fitness program I used to do in 1986), 20 min of warm up, aerobics, abs and stretching).
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
1:30 hour recumbent bike

Post breakfast
Brisk walk
6 kilometers

PM
5 kilometers treadmill (10% incline)

Legs
Air squats 12, 12, 12
Side lunges 12, 12, 12
Lateral walks 12, 12, 12
Leg extensions 12, 12, 12
Leg curls 12, 12, 12
Static lunges 12, 12, 12
Standing calves 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Wall sits 5 minutes
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
10,5 kilometers treadmill (12% incline)

Mid morning
50 min recumbent bike

PM
Brisk walk
5 kilometers

15:30
20 minutes recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
10,5 kilometers treadmill (12% incline)

Mid morning
30 minutes recumbent bike

Legs
Goblet squats 10, 10, 10, 10
Side lunges 10,10, 10, 10
Static lunges 10, 10, 10, 10
Lateral walks 10, 10, 10, 10
Calves 10, 10, 10, 10
Standing leg curls 10, 10, 10, 10
Leg extensions 10, 10, 10, 10
Abductors 10, 10, 10, 10
Adductors 10, 10, 10,10

PM

Brisk walk 4,7 kilometers
30 minutes recumbent bike
10 minutes elliptical
10 minutes stepper
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
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Location
Far away
I took it easy today.

Fasted cardio
15 kilometers treadmill (15% incline)

Mid morning
40 minutes recumbent bike

PM

Brisk walk
35 minutes

Recumbent bike
45 minutes
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
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Location
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I got a bit carried away yesterday.

Fasted cardio
15 kilometers treadmill (15% incline)

Mid morning
40 min recumbent bike

PM

Warm up
20 minutes recumbent bike

Legs

Squats 12, 12, 12
Lateral walks 12, 12, 12
Static lunges 12, 12, 12
Calves 10, 10, 10, 10
Side lunges 12, 12, 12
Abductors 12, 12, 12
Adductors 12, 12, 12
Leg extensions 12, 12, 12
Wall sits 5 min

Cool down
10 min recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
15 kilometers (15% incline)

Post breakfast
Brisk walk
5 kilometers

Mid morning
30 min recumbent bike

PM
45 min recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6 kilometers treadmill (15% incline)

Mid morning
30 min recumbent bike

Legs
Plié squats 12, 12, 12
Lateral walks 12, 12, 12
Side lunges 12, 12, 12
Standing calves 12, 12, 12
Static lunges 12, 12, 12
Leg extensions 12, 12, 12
Leg curls curls 12, 12, 12
Adductors 12, 12, 12
Abductors 12, 12, 12

PM
30 minutes recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6 kilometers treadmill (15% incline)

Post breakfast
Walk
3 kilometers (patrolling the neighbourhood looking for a missing cat)

10:00
45 min recumbent bike

PM
30 min recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6 kilometers treadmill

9:30
Brisk walk (to and from the radiologist. Ultrasound confirmd I tore my rotator cuff).
3,2 miles

PM
20 min recumbent bike

Legs

Air squats 3 sets of 12
Side lunges 3 sets of 12
Lateral walks 3 sets of 12
Side lunges 3 sets of 12
Leg curls 3 sets of 12
Leg extensions 3 sets of 12
Abductors/adductors 3 sets of 12
Standing calves 3 sets of 12

Stretch
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6,5 kilometers treadmill (15% incline)

Post breakfast
30 min recumbent bike

10:30
20 min recumbent bike

PM
Brisk walk
1,2 mile

30 min recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
That rotator cuff injury drives me nuts. I tried push ups and now the pain is worse. What was I thinking? I can't do shoulders, chest, back. Maybe some light bis and tris?

Fasted cardio
6,5 kilometers treadmill (15% incline)
20 min recumbent bike

Post breakfast
Brisk walk
6 kilometers

PM
30 min recumbent bike

Abs
200 reps
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6,5 kilometers treadmill

9:00am
Brisk walk (to the stores and back)
6 kilometers

10:30am
20 min recumbent bike

PM
20 min recumbent bike

Light bis and tris workout

Standing biceps curls 3 sets of 12
Kickbacks 3 sets of 12
Hammer curls 3 sets of 12
Overhead extensions 3 sets of 12
Concentration curls 3 sets of 12
Wrist curls 3 sets of 12

I tried dips but the pain was bad and I stopped.
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6,5 kilometers

Post breakfast
30 min recumbent bike

PM
Brisk walk
3 kilometers

Legs

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

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
7 kilometers treadmill

Post breakfast
45 min recumbent bike

PM
40 min recumbent bike
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6,5 kilometers treadmill (12% incline)

Post breakfast
30 min recumbent bike
15 min stepper

PM
Brisk walk
5 kilometers (looking for a missing cat)

Recumbent bike
20 minutes

Total-body 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

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
10 kilometers treadmill (12% incline)
I have shin splints.

Post breakfast
Patrol
8 kilometers

PM
6 kilometers (looking for the missing cat again)

Bis and tris (light weights)

Biceps curls 3 sets of 10
Hammer curls 3 sets of 10
One arm concentration curls 3 sets of 10
Wrist curls 3 sets of 10

Kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying triceps extensions 3 sets of 10
 

millenium girl

CJM’s GROUPIE
Joined
Feb 10, 2014
Messages
3,774
Likes Received
1,880
Location
Far away
Fasted cardio
6 kilometers treadmill (10% incline)
5:30am
Patrol
3 kilometers

Post breakfast
Brisk walk
6 kilometers (to the store and back)

PM
8 kilometers (looking for the missing cat)

Legs
Air squats 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 15
Side lunges 3 sets of 10
Standing leg curls 3 sets of 10
Leg curls 3 sets of 10
Adductors/abductors 3 sets of 10
Stretch
 
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