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  #4841  
Old 05-17-2019, 03:58 PM
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I hope the knee does well MG during your patrol.
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  #4842  
Old 05-18-2019, 01:38 PM
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Originally Posted by Genetic Freak View Post
I hope the knee does well MG during your patrol.
I had no pain at all.

Today was cardio only again.

Before breakfast
30 min recumbent bike

10am 6 kilometers walk

PM
4,5 kilometers walk

30 min recumbent bike
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Old 05-18-2019, 09:24 PM
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That is great. Good work MG!
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  #4844  
Old 05-20-2019, 11:34 AM
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That is great. Good work MG!
Thank you GF!

Before breakfast
Warm up
20 min recumbent bike

Upper body workout

Biceps curls -- 15, 12, 10
Hammer curls-- 15, 12, 10
Concentration curls -- 15, 12, 10
Wrist curls -- 20, 20, 20

Overhead extensions -- 15, 12, 10
Kickbacks -- 15, 12, 10
Dips -- 25, 25, 25, 25

Floor presses -- 15, 12, 10
Flyes -- 15, 12, 10
Pullovers -- 15, 12, 10
Push ups -- 20, 20, 20, 20

Deadlifts -- 15, 12, 10
One arm rows -- 15, 12, 10

Seated presses -- 15, 12, 10
One arm lateral raises -- 15, 12, 10
Frontal raises -- 15, 12, 10
Shrugs -- 20, 20, 20

Cool down
10 min recumbent bike

PM
Work
Patrol -- 14 kilometers
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Old 05-20-2019, 07:21 PM
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Do you still have access to the arm bicycle? I would do 5-10 minutes to warm up the upper body before your workout.

Good work as always MG.
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Old 05-21-2019, 09:21 AM
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Originally Posted by Genetic Freak View Post
Do you still have access to the arm bicycle? I would do 5-10 minutes to warm up the upper body before your workout.

Good work as always MG.
Yes I do. I will warm up the upper body next time (my shoulders won't complain).

AM
Before breakfast
12 kilometers

PM
10 min recumbent bike

Legs

100 squats
150 lunges (75 each leg)
Leg extensions 25, 25, 25
Leg curls 25, 25, 25
Calves 25, 25, 25
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Old 05-21-2019, 12:08 PM
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Nice work MG!
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