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  #5031  
Old 09-18-2019, 08:15 PM
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Awesome work MG!
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  #5032  
Old 09-19-2019, 10:53 AM
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Awesome work MG!
Thank you GF!

I didn't workout today.

Work
Patrol
21,73 kilometers
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  #5033  
Old 09-20-2019, 10:15 AM
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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.
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  #5034  
Old 09-23-2019, 10:43 AM
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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
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  #5035  
Old 09-24-2019, 10:03 AM
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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
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  #5036  
Old 09-24-2019, 10:46 PM
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Nice work MG. How is the knee?
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  #5037  
Old 09-25-2019, 05:54 AM
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Originally Posted by Genetic Freak View Post
Nice work MG. How is the knee?
Yeah is it doing better?
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  #5038  
Old 09-25-2019, 08:57 AM
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Quote:
Originally Posted by Genetic Freak View Post
Nice work MG. How is the knee?
Quote:
Originally Posted by jipped genes View Post
Yeah is it doing better?
Much better, guys, thank you. Neck and shoulder are still causing headaches. I'm looking into buying another pillow but I don't know which one.

Fasted cardio
10 kilometers on the treadmill

Walking lunges
Dumbbell rows
Db chest press
Shoulder press
Supinated biceps curls
Tricep extensions

3 sets of 8 to 12 reps.
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  #5039  
Old 09-25-2019, 08:34 PM
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Nice work MG. I cannot help with any pillow ideas. I have one, but really do not use it. I rest my head on my arm when I sleep.
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  #5040  
Old 09-25-2019, 09:28 PM
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90 minutes fasted on a recumbent bike will give you dementia Think.
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