MG rehab log

Yesterday

Fasted cardio
40 minutes recumbent bike
7,5 kilometers on the treadmill

Legs

Squats 10, 10, 10
Lateral walks 10, 10, 10
Side lunges 10, 10, 10
Abductors 10, 10, 10
Adductors 10, 10, 10
Standing leg curls 10, 10, 10
Leg extensions 10, 10, 10
Standing calves 15, 15, 15
Wall sits 5 minutes

PM
 
Today

Fasted cardio
10,4 kilometers on the treadmill

15 rounds of 10 reps of

Goblet squats
Romanian deadlifts
Dumbbell rows
Chest press
Shoulder press
 
I still work out but I have a rotator cuff injury. I'm trying to work around it.



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
 
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
 
Fasted cardio
60 min recumbent bike
3 kilometers brisk walk

Post breakfast
Brisk walk 3 kilometers

PM
Brisk walk
5 kilometers (still looking for the missing cat)

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

Recumbent bike
30 minutes
 
Fasted cardio

First patrol
6 kilometers

Post breakfast
Second patrol
4 kilometers

PM
Brisk walk (with the cat's owners)
7 kilometers

Light back workout

Deadlifts 3 sets of 10
One arm rows 3 sets of 10
Narrow rows 3 sets of 10
Wide rows 3 sets of 10
 
Fasted cardio
60' recumbent bike

1st patrol
4 kilometers

Post breakfast
2nd patrol
4 kilometers

PM
Brisk walk
6,5 kilometers
 
Fasted cardio
Recumbent bike
45 min

Post breakfast
Patrol #1
5,5 kilometers

Treadmill
5 kilometers (12% incline)

PM
Patrol #2
5,95 kilometers

Recumbent bike
45 minutes
 
Fasted cardio
Patrol #1
5,5 kilometers

Post breakfast
45 min recumbent bike

Arms

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

Triceps kickbacks 3 sets of 10
One arm overhead extensions 3 sets of 10
Lying overhead extensions 3 sets of 10

PM
Patrol #2
3,5 kilometers

Recumbent bike
20 minutes
 
Fasted cardio
3,5 kilometers treadmill

Patrol #1
3,8 kilometers

Post breakfast
30 min recumbent bike

PM
Patrol #2
3,5 kilometers

Light chest workout
Push ups 3 sets of 10 (I had to change the position of my hands to work out around the pain)
Pullovers 3 sets of 10
Db press 3 sets of 10
Db press neutral grip 3 sets of 10
 
I had trouble falling asleep last night. I went to bed at 9:30 and didn't sleep until 11:15pm (after taking 10mg Diazepam).

Fasted cardio
45 min recumbent bike

Post breakfast
Patrol #1
3,5 kilometers

11:00am
60 min recumbent bike

PM
Brisk walk
4,5 kilometers

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

Recumbent bike
20 minutes

Patrol #2
3,5 kilometers
 
Fasted cardio
60 min recumbent bike

Post breakfast
Patrol #1
5 kilometers

PM
Recumbent bike
20 min recumbent bike

Patrol #2
3,5 kilometers

30 min recumbent bike
 
Fasted cardio
5 kilometers treadmill (12% incline)

Patrol #1
Brisk walk
3,5 kilometers

Post breakfast
Recumbent bike
30 min

PM
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

Patrol #2
3,5 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes
 
Fasted cardio
Patrol #1
Brisk walk
5 kilometers

Post breakfast
45 min recumbent bike

11:00
Arms

Standing biceps curls 3 sets of 12
One arm overhead extensions 3 sets of 12
Hammer curls 3 sets of 12
Kickbacks 3 sets of 12
Spider curls 3 sets of 12
Dips 3 sets of 12
Lying overhead extensions 3 sets of 12
Wrist curls 3 sets of 12
One arm concentration curls 3 sets of 12

PM
Patrol #2
5 kilometers

Recumbent bike
30 minutes
Good to see your still going hard MG !!

Regards
SonOfOdin
 
Good to see your still going hard MG !!

Regards
SonOfOdin
Thank you LordofOdin :)
I work around a rotator cuff injury.

Fasted cardio
Patrol #1
5 kilometers (in the snow)

Post breakfast
60 min recumbent bike

PM
Patrol #2
5 kilometers

Back

Deadlifts 3 sets of 12
Wide rows 3 sets of 12
Narrow rows 3 sets of 12
One arm rows 3 sets of 12
 
Fasted cardio
Brisk walk (patrol #1)
5 kilometers

Post breakfast
45 min recumbent bike

PM
Brisk walk (Patrol #2)
3,5 kilometers

45 min recumbent bike

Bodyweight exercises
Push ups 3 sets of 10
Dips 3 sets of 10
Low squats 3 sets of 10
Wall sits 5 min

Too tired to lift .....
 
Last workout until my current health issues have been taken care of.



Fasted cardio
60 min recumbent bike

Brisk walk
3,5 kilometers

Post breakfast
30 min recumbent bike

PM
Brisk walk
5 kilometers
 
Those exercises that the PT told me to do hurt so bad that I didn't sleep much (despite Tramadol).

Fasted cardio
90 min recumbent bike

PM
Brisk walk 4 kilometers
40 min recumbent bike

Legs

Prisoner squats 3 sets of 10
Lateral walks 3 sets of 10
Side lunges 3 sets of 10
Standing calves 3 sets of 10
Abductors 3 sets of 10
Adductors 3 sets of 10
Leg curls 3 sets of 10
Leg extensions 3 sets of 10
Static lunges 3 sets of 10
 
Again a bad night because of the shoulder pain.

Fasted cardio
10 kilometers treadmill (10% incline)

Post breakfast
40 min recumbent bike

PM
Brisk walk
3,5 kilometers

45 min recumbent bike
 
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