MG rehab log

I took it easy today.
15.11 kilometers

Chiropractor told me to take it easy. I will do cardio or do legs until I leave for London.
 



Fasted cardio
12 kilometers treadmill

PM
Walk
4,525 kilometers

Wall push ups 20, 20, 20
Dips 20, 20, 20
Lunges 20, 15, 12
Prisoner squats 20, 20, 20
Standing calves 20, 20, 20
 
You are really killing the workouts MG. How are you finding doing fasted cardio? I am looking to drop some weight and have read that fasted cardio seems to really force your body to use reserve fat.
 
You are really killing the workouts MG. How are you finding doing fasted cardio? I am looking to drop some weight and have read that fasted cardio seems to really force your body to use reserve fat.
I'm so happy to see you Shadw :)
I like doing fasted cardio, for starters it gives me enough energy for work and also there is no excuse not to do it. I don't sleep well anyway so it is very easy for me to hop on the treadmill at 4:00 or 04:30 am.
 
I'm so happy to see you Shadw :)
I like doing fasted cardio, for starters it gives me enough energy for work and also there is no excuse not to do it. I don't sleep well anyway so it is very easy for me to hop on the treadmill at 4:00 or 04:30 am.

Hey girl! Wowzers 4am cardio you be cra cra lol. Couple years ago I was getting up at 5am and doing the Insanity workout. That workout was one of the best for my body. It's all plyometric hit cardio. Lost a ton of weight, wish I could get back to that. Reading your log is def motivating me to get back into the early am workouts. Hope all is well with you MG!
 
AM
Early morning walk to loosen up the back
4 kilometers

Upper body workout

Push ups 20, 20, 20
Bench presses 15, 12, 10
Floor db presses neutral grip 15, 12, 10

Frontal raises 15, 12, 10
Reverse flys 15, 12, 10
Shrugs 15, 12, 10

Biceps curls 15, 12, 10
Hammer curls 15, 12, 10
One arm concentration curls 15, 12, 10

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

Wide rows 15, 12, 10
One arm rows 15, 12, 10

PM
Work
Patrol
20.83 kilometers
 


Fasted cardio
Treadmill
12,5 kilometers

Chest
Incline db chest presses close grip 15, 12, 10
Incline flys 15, 12, 10
Decline db presses neutral grip 15, 12, 10
Decline db presses normal grip 15, 12, 10
Pullovers 15, 12, 10

I have a scanner of the neck tomorrow and another of the head on Friday. My GP thinks that my migraines are caused by cervical issues.


 
The CT scan is done, let's hope it doesn't show anything bad. I'm stressed out.

I took it easy today.

Cardio only
Treadmill
10 kilometers

PM
Walk
4 kilometers
 
Fasted cardio at 4am to loosen up back and knee
5 kilometers on the treadmill

Upper body workout

Chest
Push ups 20, 20, 20, 20
Floor presses 15, 12, 10

Shoulders
Kettlebell swings 15, 12, 10
Lateral raises 15, 12, 10

Back
T-bar rows 15, 12, 10
One arm rows 15, 12, 10

Biceps
Biceps curls 15, 12, 10
Hammer curls 15, 12, 10

Triceps
Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10

Work
Patrol
20 kilometers

Not sure what I'm gonna do this weekend. I still fight that damn ITBS and the neck issues. Being old sucks.
 
All I did this weekend was cardio, 10 kilometers on Saturday and 15 yesterday .

Today

Upper body workout

Incline db presses 15, 15, 15
Incline flys 15, 15, 15
Push ups 20, 20, 20


Seated presses 15, 15, 15
Frontal raises 15, 12, 10
Reverse flys 15, 15, 15


Romanian deadlifts 15, 12, 10
One arm rows 15, 15, 15


Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
One arm concentration curls 10, 10, 10


Lying overhead extensions 15, 12, 10
Kickbacks 15, 12, 10
One arm extensions 15, 12, 10


PM
Work
Patrol
18,3 kilometers
 
Last edited:
I took it easy again.

Fasted cardio
10 kilometers on the treadmill

Legs
Squats 15, 15, 15
Standing calves 20, 20, 20
Leg extensions 15, 12, 10
Leg curls 15, 12, 10
Abductors/adductors 15, 12, 10

PM
Walk
4,41 kilometers

I had another session with the chiropractor but I'm still in pain.


 
Fasted cardio
10 kilometers (walk)

Upper body workout

Seated biceps curls 15, 12, 10
Seated hammer curls 15, 12, 10
Wrist curls 15, 15, 15

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

Incline press 15, 12, 10
Decline press 15, 12, 10
Wall push ups 15, 15, 15

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

Kettlebell swings 15, 12, 10
Reverse flys 15, 12, 10
Upright rows 15, 12, 10

PM
7,27 kilometers
 
Fasted cardio
12 kilometers

Legs
Abductors/adductors 20, 20, 20
Air squats 20, 20, 20
Leg extensions 20, 20, 20
Standing calves 20, 20, 20
Standing leg curls 20, 20, 20

Bionic knee is a bit sore.
 
This weekend was cardio only (10 kilometers every day).

Fasted cardio
90 min recumbent bike

Full body workout

Romanian deadlifts 15, 15, 15
Wide rows 15, 15, 15
Narrow rows 15, 15, 15

Incline flys 15, 15, 15
Chest press (db) 15, 15, 15
Pullovers 15, 15, 15

Seated presses 15, 15, 15
Reverse flyes 15, 15, 15
One arm lateral raises 15, 15, 15
External rotations 15, 15, 15

Alternate db curls 15, 15, 15
Hammer curls 15, 15, 15
One arm concentration curls 15, 12, 10

Triceps kickbacks 15, 15, 15
Overhead extensions 15, 15, 15
Skull crushers 15, 12, 10

Squats 15, 15, 15
Abductors/adductors 15, 15, 15
Leg extensions 20, 15, 12
Leg curls 20, 15, 12
Calves 20, 20, 20

Abs
200 reps

Pump was great!

PM
Work
Patrol
15 kilometers
 
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
 
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
 
Yesterday was the 10 mile walk (London Bridges Challenge).



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
 
Top