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  #4721  
Old 03-14-2019, 06:07 AM
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Good advice GF. You are doing great MG. Normally you overwork which is worse than doing a bit less.
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  #4722  
Old 03-14-2019, 09:32 AM
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Thank you GF.
What kinda volunteer work do you have in mind?

Today was cardio only

AM -- 5 kms, 600 cals
PM -- 4.5 kms, 500 cals

Dealing with an angry knee now.
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  #4723  
Old 03-14-2019, 09:32 PM
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Originally Posted by millenium girl View Post
Thank you GF.
What kinda volunteer work do you have in mind?

Today was cardio only

AM -- 5 kms, 600 cals
PM -- 4.5 kms, 500 cals

Dealing with an angry knee now.
Nice work, but the knee is telling you to stay away from lower body work, including cardio for a few days.

I want to do some habitat restoration projects.
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  #4724  
Old 03-15-2019, 09:32 AM
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Originally Posted by Genetic Freak View Post
Nice work, but the knee is telling you to stay away from lower body work, including cardio for a few days.

I want to do some habitat restoration projects.
You sound like my surgeon GF lol.Not He told me an hour ago to take it easy because my body needs the calories to heal. Back eating Breyers Delights high protein ice cream. No gym until Monday morning (if I feel better).

I had worked out at 8am.

Cardio
3.5 kms -- 400 cals

Chest press normal grip -- 15, 12, 10
Chest press close grip -- 15, 12, 10

Lat pulldowns to the front narrow grip -- 15, 12, 10
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 15, 12, 10

Upright rows -- 15, 12, 10
Seated laterals -- 15, 12, 10

Concentration curls -- 20, 20, 20
Wrist curls -- 15, 15, 15
Hammer curls -- 20, 20, 20

Weighted dips -- 20, 20, 15
Pressdowns -- 20, 15, 12

I have a pinched nerve in my neck now. It goes down in my trap and arm. What a mess.
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  #4725  
Old 03-16-2019, 07:16 AM
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This will sound silly but magnesium and potassium will help "release" the bound up muscles around your pinched never. That and an ice pack with a few ibuprofen have always helped me.

I hope you get to feeling better soon. I feel for ya, those pinched nerves suck!
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  #4726  
Old 03-18-2019, 05:51 AM
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Cardio
3.4 kms -- 400 cals

AM -- 4.5 kms treadmill -- 500 cals

Upper body workout

Shoulders
Seated laterals -- 12, 10, 10
Frontal raises -- 15, 12, 10

Chest
Cheslt press close grip -- 15, 12, 10
Chest press (machine) -- 15, 12, 10

Back
Seated rows wide grip -- 15, 12, 10
Weighted back extensions -- 20, 20, 20
Seated rows narrow grip -- 15, 12, 10

Biceps
Preachers curls -- 20, 20, 20
Hammer curls -- 20, 20, 20
Wrist curls -- 20, 20, 20

Triceps
Push downs -- 20, 20, 20
Weighted dips -- 20, 20, 20

Leg extensions -- 20, 20, 20
Seated leg curls -- 20, 20, 20
Seated calves -- 30, 20, 15
Hip adductors -- 20, 20, 20
Hip abductors -- 20, 20, 20

I start my volunteer work at 1:30pm. I will involve a lot of walking around. I hope that my knee won't be too angry tonight.
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Old 03-18-2019, 09:44 AM
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Nice job MG! What does the volunteer work look like?
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Old 03-18-2019, 01:49 PM
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Originally Posted by Genetic Freak View Post
Nice job MG! What does the volunteer work look like?
First day was great. I patrolled in the different units with a nice colleague. We did some prevention work regarding thefts in the rooms, talked to patients... Next day will be Friday.
This is exactly what I needed.

What are your plans GF?
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Old 03-18-2019, 02:23 PM
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Nice! I have a lot of little projects I need to do over the next couple weeks. I am still in school full time until I graduate in June. I have two and half months before I start my new job, so I will be fishing, turkey hunting and if I can find some volunteer work doing some environmental conservation I will do that.
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  #4730  
Old 03-19-2019, 09:52 AM
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You are still busy despite being retired.
There is a lot to do for the environment. I'm sure you will find something. In the meantime enjoy the fishing. You know what I think about hunting.

Today was cardio only.

AM
4.5 kms -- 502 cals

PM
4.5 kms -- 502 cals

I might go back to doing 2 full body workouts a week or working 2 muscles 3 days a week (chest/back, shoulders/tris, bis/legs). I will still do cardio unless knee is sore.
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