MG rehab log

Work
Patrol 20 kilometers

I'm tired and sore. I have decided to take the weekend off and relax (gardening, walking to the health store to get my organic foods for next week, listen to music, ....). No fasted cardio, no weights until Monday.
 
Before breakfast

Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.
 
Fasted cardio
14,8 kilometers

PM
Biceps/triceps

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

Dips 20, 20, 20, 20
One arm overhead extensions 15, 15, 15
Kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Bent over one arm triceps extensions 15, 15, 15
 
Fasted cardio (4:30 am)
7 kilometers

Work
(Nursing)

7,2 kilometers

PM
Shoulders

Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Seated presses 15, 15, 15
One arm lateral raises 15, 15, 15
Upright rows 15, 15, 15
Shrugs 20, 20, 20

Abs
250 reps

We're not used to temperatures of 39 degrees Celsius (and a high humidity). The hospital allowed us to wear a t-shirt of the clinic, we got plenty of water, fruit and an ice cream.
 
Fasted cardio
11,7 kilometers

Legs

Squats 20, 20, 20
Lunges 120 (60 each leg)
Standing leg curls 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20

Tomorrow I'll do my cardio at work (patrolling the hospital grounds). Tough enough for my lower back and ITBS.
 
Light fasted cardio
3.10 miles treadmill

Chest

Push ups 20, 20, 20
Decline press 15, 15, 15
Incline press 15, 15, 15
Decline press neutral grip 15, 15, 15
Flyes 15, 15, 15
Incline press neutral grip 15, 15, 15

Light breakfast
Apple, soy yogurt with superfoods

Work
Patrol
11.40 miles
 

The weather has been really hot and humid here the last few weeks and I only got 5 hours sleep every night. I'm super tired.

Fasted cardio
Walk
6.46 mi

Arms

Standing biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 20, 20, 20
Dips 20, 20, 20
One arm concentration curls 15, 15, 15
Lying triceps extensions 15, 15, 15
Seated curls 15, 15, 15
Wrist curls 20, 20, 20

PM
Walk
4 mi
 
I have bad leg/calf cramps.

Fasted cardio
3.4 mi (looking for a missing cat)

Work
13 mi

Shoulders

Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Reverse flyes 15, 15, 15
Lateral raises 15, 15, 15
Seated presses 15, 15, 15
Shrugs 15, 15, 15
 


Fasted cardio
8,01 mi

Legs

Lunges 20, 20, 20 each leg
Squats 20, 20, 20
Leg extensions 20, 20, 20 each leg
Leg curls 20, 20, 20 each leg
Calves 20, 20, 20

PM
Walk 3 mi

Back
Romanian deadlifts 15, 15, 15
Back flys 15, 15, 15
Narrow rows 15, 15, 15
1 arm rows 15, 15, 15

No weights until Monday.

I have Achilles pain. I definitely need new running shoes. I will get rid of my old Asics and look for Nike Zoom.

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@Bagua, what can I do about the tendon pain?

Work

14.85 mi (I hope you appreciate my effort to talk in miles and not in kilometers anymore lol).

It's all I did. My hamstrings were stiff (I forgot to stretch...).
 
millenium girl said:
@Bagua, what can I do about the tendon pain?

Work

14.85 mi (I hope you appreciate my effort to talk in miles and not in kilometers anymore lol).

It's all I did. My hamstrings were stiff (I forgot to stretch...).
Click to expand...

Good question MG. My right Achilles has been bugging me a fair amount since the beginning of the summer when I started to get the pups out for longer walks. I attribute it to my shoes being a few years past their support age. I bought them after my surgery on the left Achilles.
All I am doing is breaking in my new hikers and being extra careful when I pivot and kick.
I'm lucky this time around as the pain is closer to the calf where the tendon is thicker and less prone to snapping. For the pain, I was using Voltaren Topical, which I think you can't get. I think you can get Ibuprofen in a topical in Belgium. If you can, use it a couple of times a day and reduce the amount of time you are walking for a little while. You can also ice if you wish.
 
Thank you @Bagua
I blame my shoes and also my knee surgery. I heard that sometimes one of the legs of people who had knee replacement is slightly longer than the other one and that it causes an imbalance and pain.

I walked shorter distances this weekend.
Saturday--14,32 kilometers
Sunday--16,58 killed

Tomorrow will be tough because I will patrol the hospital grounds for 3 to 4 hours. I will try and take a couple of breaks and stretch my legs.
 
millenium girl said:
Thank you @Bagua
I blame my shoes and also my knee surgery. I heard that sometimes one of the legs of people who had knee replacement is slightly longer than the other one and that it causes an imbalance and pain.

I walked shorter distances this weekend.
Saturday--14,32 kilometers
Sunday--16,58 killed

Tomorrow will be tough because I will patrol the hospital grounds for 3 to 4 hours. I will try and take a couple of breaks and stretch my legs.
Click to expand...

I was going to ask you if the leg impacted by Achille's pain is the same leg that you had the replacement on? The one I tore was the leg of my second replacement, but I blame myself for most of it because as soon I could start training again I was experimenting a lot with footwork and thus pivoting. I was breaking in a new pair of training shoes but not hikers. Interestingly, I never had a problem when I wore Docs. I can't get them on anymore because my right knee won't bend enough to get the boot on and I will not where Doc shoes. Not my image! Lol!
 
Bagua said:
I was going to ask you if the leg impacted by Achille's pain is the same leg that you had the replacement on? The one I tore was the leg of my second replacement, but I blame myself for most of it because as soon I could start training again I was experimenting a lot with footwork and thus pivoting. I was breaking in a new pair of training shoes but not hikers. Interestingly, I never had a problem when I wore Docs. I can't get them on anymore because my right knee won't bend enough to get the boot on and I will not where Doc shoes. Not my image! Lol!
Click to expand...


I had the leg will not bend problem long after my surgery. Then one day stepping of a curb it kinda popped and ever since then bends fine. And I no longer walk with a limp.
 
Taureau said:
I had the leg will not bend problem long after my surgery. Then one day stepping of a curb it kinda popped and ever since then bends fine. And I no longer walk with a limp.
Click to expand...

That happens to quite a few people from what I gather. My right knee has never been just right.
 
I cannot bend the right knee like I used to before the knee replacement but my ROM has improved a lot since I started patrolling again.
I wear Docs every day. Heavy but comfy.

Chest

Push ups 20, 20, 20
Dumbbell presses decline 15, 15, 15
Decline flys 15, 15, 15
Dumbbell presses decline neutral grip 15, 15, 15
Dumbbell presses incline 15, 15, 15
Incline flys 15, 15, 15
Dumbbell presses incline neutral grip 15, 15, 15
Pullovers 15, 15, 15

Work
Patrol
22.7 kilometers

I'm tired .... glad I have tomorrow off.
 
Fasted cardio
10 kilometers

Arms

Alternate biceps curls 15, 15, 15
Crossbody curls 15, 15, 15
Seated hammer curls 15, 15, 15
Seated biceps curls 15, 15, 15
Wrist curls 20, 20, 20
One arm concentration curls 15, 15, 15

Dips 20, 20, 20
Bent over triceps kickbacks 15, 15, 15
Lying triceps extensions 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 15, 15

PM
8 kilometers

I work tomorrow (nursing job). It won't be a long distance but my back and legs will be sore. I will wear my MBT shoes.
 
Fasted workout
Shoulders

Seated db press 15, 15, 15
Shrugs 15, 15, 15
Reverse flys 15, 15, 15
Frontal raises 15, 15, 15
External rotations 15, 15, 15
Upright rows 15, 15, 15

I missed the first bus to work this morning and instead of just waiting at the bus stop, I walked 6 kilometers.

Work
10 kilometers

PM
4 kilometers to loosen up the calves

Still tired but sleeping better ..
 
Fasted cardio
10 kilometers

Legs

Leg extensions 20, 20, 20
Leg curls 20, 20, 20
Adductors 15, 15, 15
Squats 20, 20, 20
Lunges 20, 20, 20 each leg
Calves 20, 20, 20

PM
5.66 kilometers

Tomorrow will be a 4 hour patrol.
 
L
I want to burn as many calories as I can. I feel fat/bloated. I'm addicted to cardio.

Fasted back workout

Assisted pull ups 10, 10, 10
Wide rows 15, 15, 15
One arm rows 15, 15, 15
Romanian deadlifts 15, 15, 15
Narrow rows 15, 15, 15

Work
Patrol
22 kilometers

PM
25 min recumbent bike (since a fellow mod told me that it would help relieve ITBS).

I won't be as active this week-end. Too many chores.

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