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  #4771  
Old 04-10-2019, 11:15 AM
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Tuesday April 9th


AM
4:45
Fasted cardio
4.5 kms -- 500 cals

09:00
Back/bis

Seated rows close grip -- 12, 12, 12
Lat pulls wide -- 12, 12, 12
Seated rows wide grip -- 12, 12, 12
Lat pulls close -- 12, 12, 12
Weighted back extensions (machine)
20, 20, 20

Concentration curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

PM
15:00
Cardio

3.0 kms -- 350 cals

I will add 30 min arm bicycle later on.
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  #4772  
Old 04-10-2019, 11:18 AM
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AM
Fasted cardio
4.5 kms -- 500 cals

Body weight training
100 pish ups
100 lunges (50 each leg)
100 squats

PM
3.0 kms -- 350 cals

I will add 30 min arm bicycle later on.
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Last edited by millenium girl; 04-10-2019 at 11:25 AM.
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  #4773  
Old 04-11-2019, 09:23 AM
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Good work MG. I like the bodyweight exercises. I am going to have to start incorporating that stuff into my routine. I have been gaining too much weight, since I stopped running. Going to add in the old burpees, push-ups, cleans, squats, lunges and pull-ups routines.
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  #4774  
Old 04-11-2019, 09:33 AM
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AM
07:30
Cardio -- 4 kms, 500 cals

Full body workout

Smith machine presses -- 12, 12, 12
Shrugs -- 15, 12, 12
Frontal raises (plate) -- 12, 12, 12
Seated laterals -- 12, 12, 12

Lat pulldowns (wide) -- 12, 12, 12
Lat pulldowns (close) -- 12, 12, 12
Weighted back extensions (machine) -- 20, 20, 20 (max 100 lbs)

Bench incline -- 12, 12, 12
Bench decline -- 12, 12, 12
Pec dec -- 12, 12, 12

Biceps curls -- 20, 20, 20
Wrist curls -- 15, 15, 15
Hammer curls -- 20, 20, 20

Triceps pressdowns -- 15, 15, 15
Reverse -- 15, 15, 15
Weighted dips -- 15, 15, 15

Leg extensions -- 15, 12, 12
Seated leg curls -- 12, 12, 12
Leg press -- 15, 12, 12
Seated calves -- 20, 20, 20
Hip adductors -- 20, 20, 20 (max 110 lbs
Hip abductors -- 20, 20, 20 (max 110 lbs)

That was my last workout at the gym unless the situation changes over there. I'm gonna need your help to figure out ow to work out at home with limited equipment.

PM
3 kms walk -- 360 cals
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  #4775  
Old 04-12-2019, 01:21 PM
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Cardio

21,010 steps patrolling the hospital grounds

15:00
4.5 kms -- 500 cals

19:30
30 min arm bicycle
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  #4776  
Old 04-12-2019, 06:12 PM
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Quote:
Originally Posted by millenium girl View Post
Cardio

21,010 steps patrolling the hospital grounds

15:00
4.5 kms -- 500 cals

19:30
30 min arm bicycle
If you take the average step of a human being you walked 16 km.
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  #4777  
Old 04-13-2019, 08:31 AM
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Quote:
Originally Posted by Genetic Freak View Post
If you take the average step of a human being you walked 16 km.
That's what one of my colleagues told me he usually does GF. It seems a lot.

This morning I went for a 7.3 kms walk in the countryside. The app on my phone says I burned 762 cals (10.262 steps). I wonder if apps like Runtastic can be trusted...

This afternoon I've done 3 kms on the treadmill and burned 360 cals.

I will probably do 30 min arm bicycle tonight. That light workout helps me sleep better.
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Last edited by millenium girl; 04-13-2019 at 08:33 AM.
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  #4778  
Old 04-14-2019, 09:44 AM
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AM
7,09 kms walk -- 752 cals (according to runtastic)

PM
4,5 kms treadmill -- 515 cals

I will do the usual 30 min arm bicycle tonight.
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  #4779  
Old 04-14-2019, 08:52 PM
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Nice work MG! For reference I would say you burn 100 calories for every 1.6 km you walk or run.
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  #4780  
Old 04-15-2019, 01:13 PM
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Monday's workout

AM
4 kms treadmill -- 500 cals

Db workout

Stiff legged deadlifts - 20, 15, 12
One arm rows - 20, 15, 12

Bench press - 20, 15, 12
Flyes - 20, 15, 12

Frontal raises - 20, 15, 12
One arm lateral raises - 20, 15, 12
Seated press - 20, 15, 12

One arm concentration curls - 20, 15, 12
Spider curls - 20, 15, 12
Hammer curls - 20, 15, 12
Wrist curls - 20, 15, 12

Overhead extensions - 20, 15, 12
Kickbacks - 20, 15, 12

Abs 250 reps

PM
Work
8,4 kms foot patrol

19:30
30 min arm bicycle
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Last edited by millenium girl; 04-16-2019 at 12:17 AM.
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