millenium girl's training journal

[Genetic Freak]

Nice work MG. Calf tightness is the precursor for me getting shin splints. Massage and stretch them out the best you can.

[millenium girl]

Originally Posted by Genetic Freak

Nice work MG. Calf tightness is the precursor for me getting shin splints. Massage and stretch them out the best you can.

I did both and tightness was gone!

Fasted cardio
10,4 kilometers

Arms

Standing alternate biceps curls 15, 15, 15
Triceps kickbacks 15, 15, 15
Hammer curls 15, 15, 15
One arm overhead extensions 15, 15, 15
Spider curls 15, 15, 15
Wrist curls 20, 20, 20
Dips 25, 25, 25, 25
Seated curls 15, 15, 15
Skull crushers 15, 15, 15

PM
Walk 5 kilometers

Tomorrow's nursing job will kill my knee and even though I won't walk long distances I will be on my feet for 5 hours without a break. Not looking forward to it.

[millenium girl]

I woke up at 4:00 am and went for a walk before breakfast and work. I did 10 kilometers.

Work
9 kilometers (killed my lower back)

PM
Shoulders

Kettlebell swings 15, 15, 15
Dumbbell presses 15, 15, 15
Reverse flyes 15, 15, 15
Upright rows 15, 15, 15
Frontal raises 15, 15, 15
Shrugs 15, 15, 15

[Genetic Freak]

It is interesting how standing around or slow patrolling takes more of a toll on the knee than a decent walking pace. At least that is how it has always been for me.

[millenium girl]

Originally Posted by Genetic Freak

It is interesting how standing around or slow patrolling takes more of a toll on the knee than a decent walking pace. At least that is how it has always been for me.

Standing is the worst for me. Knee gets stiff and sore.

Fasted cardio
10 kilometers

Legs

Lunges 15, 15, 15, 15 (each leg)
Squats 20, 20, 20, 20
Leg extensions 15, 15, 15, 15
Leg curls 15, 15, 15, 15
Standing calves 20, 20, 20, 20

PM
5 kilometers

[Genetic Freak]

Nice work MG!

[millenium girl]

Thank you GF.

Work
Patrol 20 kilometers

I'm tired and sore. I decided to take the weekend off and relax (gardening, walking to the health store to get my organic foods for next week, listen to music, ....). No fasted cardio, no weights until Monday.

[Genetic Freak]

Sounds good MG. Your body will thank you for it.

[millenium girl]

Originally Posted by Genetic Freak

Sounds good MG. Your body will thank you for it.

Week-end was nice. I sticked to my program but walked between 8 and 9,90 kilometers each day (running errands and looking for missing cats).

Before breakfast

Chest

Flyes 15, 15, 15
Chest press neutral grip 15, 15, 15
Pullovers 15, 15, 15
Chest press close grip 15, 15, 15
Decline press 15, 15, 15
Decline press neutral grip 15, 15, 15

Work
20 kilometers (and shin splints again what the heck....). I stretched well and just massaged my shins.

[Genetic Freak]

I would look at your shoes or boots, whatever you are wearing at work. Do you wear inserts? If so, maybe you need some new ones. You could also be walking too fast. What are you walking on? If it is sand or loose dirt or loose gravel it is going to cause some shin splints as well.