MG rehab log

I was already wide awake at 2:30am. I didn't want to take another dose of Tramadol and Diazepam so I hopped on the treadmill and did 6,5 kilometers (10% incline).

Post breakfast
60 min recumbent bike

PM
Brisk walk
3 kilometers

Recumbent bike
20 minutes

My next physio session is tomorrow at 9:30am and my CT scan on the 17th if they don't cancel it due to the Corona virus.
 
Fasted cardio
10 kilometers treadmill (between 8 and 10% incline)

Post breakfast
50 min recumbent bike

Physio
Shockwave therapy

PM

Isometric workout

Bent-over press against wall
Prayer pose
High plank
Self-arm wrestling (each side)
Triceps extension against wall
Low plank
Low squat

Hospital has cancelled my CT .... that's ok though because GG said that CT scans are not good at evaluating rotator cuff injuries.
 
CT scan cancelled. Next session of shockwave therapy on Thursday.

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
45 min recumbent bike

Bodyweight workout
Prisoner squats 3 sets of 10
Push ups 3 sets of 10
Dips 3 sets of 10
Plank 3 minutes
Lunges 3 sets of 10
Abs 200 reps

PM
4 kilometers brisk walk

30 min recumbent bike
 
I slept only 4 hours (shoulder pain).

Fasted cardio
10 kilometers treadmill (between 8 and 10% incline).

11am
Recumbent bike 30 min

Noon
Tramadol and nap

2:30pm
Walk
4 kilometers

30 min recumbent bike

Belgium is since noon in lockdown.
 
Fasted cardio
10 kilometers treadmill (9% incline)

Post breakfast
6,5 kilometers treadmill (9% incline)

PM
Brisk walk
4,5 kilometers
 
Fasted cardio
90 min recumbent bike

Post breakfast
45 min recumbent bike

PM

Bodyweight exercises
Low squats 3 sets of 10
Bent over press against wall 4 reps contracting for 10 sec in each rep
High plank 3 min
Dips 3 sets of 10
Push ups 3 sets of 10

Brisk walk
4,5 kilometers
 
I took it easy today

Fasted cardio
Indoor cycling
1:40 hour

Post breakfast
Treadmill
7 kilometers

PM
Indoor cycling
35 minutes
 
Fasted cardio
10,24 kilometers treadmill

Short patrol (looking for Walter, one of my catsitter's missing cats)
2,09 km

Post breakfast
Indoor cycle
45 minutes

PM
Indoor cycle
50 minutes
 
Fasted cardio
10,10 kilometers treadmill

Patrol
3,32 kilometers

Post breakfast
7,02 kilometers treadmill

PM
Legs

Squats 3 sets of 12
Lateral walks 3 sets of 12
Side lunges 3 sets of 12
Standing leg curls 3 sets of 12
Leg extensions 3 sets of 12
Standing calves 3 sets of 12
Abductors/adductors 3 sets of 12
Static lunges 3 sets of 12

Short walk
2,20 kilometers
 
Fasted cardio
8,02 kilometers treadmill

Post breakfast

Outdoor walk (looking for cats)
4,08 kilometers

Treadmill
7,02 kilometers

PM
40 min recumbent bike
 
Tramadol Retard interferes with my sleep. I slept only 5 hours last night.

Fasted cardio
10,2 kilometers treadmill

1st (cat) patrol
3,74 kilometers

Post breakfast
Indoor cycling
90 minutes

PM
Second (cat) patrol
3,55 kilometers

I'll have another physiotherapy session tomorrow because I still can't lift my arm.
 
Fasted cardio
10,02 kilometers treadmill

Patrol #1
3,05 kilometers

Post breakfast
Brisk walk (hilly)
5,10 kilometers

Short walk (posting flyers)
3,64 kilometers

Legs

Air squats 3 sets of 10
Side lunges 3 sets of 10
Lateral walks 3 sets of 10
Static lunges 3 sets of 10
Standing calves 3 sets of 10
Leg extensions 3 sets of 10
Standing leg curls 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10

Abs
200 reps
 
Fasted cardio
10,08 kilometers treadmill

Post breakfast
Indoor cycle
90 min

PM
Outdoor walk
5,26 kilometers

Treadmill
5,01 kilometers
 
Fasted cardio
10,32 kilometers treadmill

Short patrol
3 kilometers

Post breakfast
Indoor cycling
90 minutes

PM
Treadmill
3,01 kilometers

I have zero energy left, bad headaches, a runny nose .....
 
Fasted cardio
6,02 kilometers treadmill

Patrol #1
4,36 kilometers

Post breakfast
Indoor cycling
45 minutes

Biceps (under the physiotherapist's supervision)

Alternate biceps curls 3 sets of 10 (no pain)
Hammer curls 3 sets of 10 (no pain)
Wrist curls 3 sets of 10 (no pain)
Concentration curls 1 set of 10 (pain!)

The PT wanted me to do shoulders but even with 2 kg dumbbells the pain was so bad that he told me to stop and use half a kilo dumbbells....,
 
Fasted cardio
8,35 kilometers treadmill

Patrol #1
3,15 kilometers

Post breakfast
Brisk walk
5,29 kilometers

PM
Patrol #2
3,53 kilometers

Isometric exercises

Wall sits 3 minutes
Low plank 3 minutes
Bent over press against wall
Triceps extensions against wall
Prayer pose
Self arm wrestling

I feel fat. I have been overindulging in carbs (bread, crackers and Oreos). I also have to eat less dairy because it makes me soft and I hate it
 
I had another shockwave therapy session (the 5th one). I'm in less pain during the day but nights are awful.
I will ask my PT if he has bands that I could use.

Fasted cardio
10,03 kilometers treadmill

Patrol #1
2,04 kilometers

Post breakfast
5,15 kilometers

PM
Patrol #2
Brisk walk
6,01 kilometers
 
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