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  #4641  
Old 01-13-2019, 03:25 PM
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Originally Posted by Genetic Freak View Post
Mix up the cardio. Bike, treadmill, stair climber, swim, etc...
I still can't use the bike because of the knee, I can use the elliptical. No swimming either because I do breaststroke and it's bad for the knee.

Is it OK to split the cardio? Do 30 min fasted and 30 min in the afternoon?
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  #4642  
Old 01-13-2019, 08:28 PM
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Originally Posted by millenium girl View Post
I still can't use the bike because of the knee, I can use the elliptical. No swimming either because I do breaststroke and it's bad for the knee.

Is it OK to split the cardio? Do 30 min fasted and 30 min in the afternoon?
You will lose fat burning if you keep it at 30 minutes, but if it is true cardio then 30 minutes works great.
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  #4643  
Old 01-14-2019, 06:08 AM
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Fasted cardio
7 kms, 800 cals

Shoulders
Seated press -- 20, 15, 15
Frontal raises -- 20, 15, 15
Seated lateral raises -- 20, 15, 15
Shrugs -- 20, 20, 20

Chest
Smith machine incline -- 20, 15, 15
Smith machine flat -- 20, 15, 15
Smith machine flat (close grip) -- 20, 15, 15
Pec deck -- 20, 15, 15

Triceps
Rope -- 20, 15, 15
Weighted dips -- 20, 20, 20
Pressdowns -- 20, 20, 20
Reverse -- 20, 20, 15
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Old 01-15-2019, 07:53 AM
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I dragged myself to the gym this morning. Glad there was nobody there.

7 kms fasted cardio--800 cals

Biceps curls -- 30, 20, 20
Hammer curls -- 20, 15, 15
Wrist curls -- 20, 20, 20
Concentration curls -- 30, 20, 20

Back
Seated rows (narrow) -- 20, 15, 15
Lat pull downs (narrow) -- 20, 15, 15
Seated rows (wide) -- 20, 15, 15
Lat pulldowns (wide) -- 20, 15, 15
Weighted back extensions -- 20, 20, 20
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Old 01-16-2019, 10:46 AM
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Fasted cardio
60 min mixed cardio (stepper, elliptical) -- 600 cals

Legs

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

PM cardio (to loosen up the legs)
1,7 kms -- 200 cals
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Old 01-17-2019, 12:08 AM
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Good work MG!
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  #4647  
Old 01-17-2019, 06:23 AM
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Fasted cardio
Mixed cardio -- 500 cals

Chest/back

Smith machine (incline) 20, 15, 15
Smith machine (flat) 20, 15, 15
Chest press (close grip) 20, 15, 15
Pec deck 20, 15, 15

Seated rows (wide) 20, 15, 15
Lat pulldowns to the front (wide grip) 20, 15, 15
Seated rows (close) 20, 15, 15
Lat pulldowns to the front (close grip) 20, 15, 15

Cardio
Treadmill 2,7 kms, 300 cals
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Old 01-17-2019, 07:03 AM
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Looks like your pre-surgery log to me. Good work.
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Old 01-18-2019, 12:41 PM
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Originally Posted by jipped genes View Post
Looks like your pre-surgery log to me. Good work.
Thank you jipped.

I took it easy today. No gym, 7 kms on the treadmill, 800 calories burnt.

I won't work out until Monday when I start my new split (mon-wed-fri). I want to do a full body but don't know how many exercises, reps and sets I should do. All I know is that if I'm tired I will rest, I need to listen to my body more.
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Old 01-18-2019, 03:30 PM
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We know it is pretty easy to overdo it when working full body multiple times a week. I would not do more than two exercises per body part and no more than three sets per exercise. Keep the reps high and weight low. I would also not do the same exercise more than once a week. I like one compound movement and one supplemental exercise per body part.
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