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  #4881  
Old 06-10-2019, 11:36 AM
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Originally Posted by Genetic Freak View Post
I like to just go walking around the woods, lake or stream. Maybe feed the ducks or geese. Not sure if you can do that where you are.
I walk every day already. Anyway next week will be nothing but complete rest until Thursday (for medical reasons).

Before breakfast
Walk 6 kms
10 min arm bicycle

Chest/bis

Incline press 15, 12, 10
Decline press 15, 12, 10
Pullovers 15, 12, 10
Incline press neutral grip 15, 12, 10
Incline flyes 15, 12, 10

Standing biceps curls 15, 12, 10
Hammer curls 15, 12, 10
Spider curls 15, 12, 10
Wrist curls 20, 20, 20

11:30-15:30
Work
13,6 kilometers

16:00
20 min recumbent bike
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  #4882  
Old 06-10-2019, 08:58 PM
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Nice work MG.
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  #4883  
Old 06-11-2019, 11:05 AM
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Quote:
Originally Posted by Genetic Freak View Post
Nice work MG.
Thank you GF!

I took it easy today.

Before breakfast
Walk 7,5 kilometers
5 min arm bicycle

Shoulders/tris

Seated presses 15, 12, 10
Reverse flyes 15, 12, 10
Frontal raises 15, 12, 10
Upright rows 15, 12, 10
Shrugs 15, 12, 10

Dips 20, 20, 20
Kickbacks 15, 12, 10
Overhead extensions 15, 12, 10

PM
7 kilometers walk

Tomorrow will be nursing which means being on my feet for 5 hours without pause. That will kill my lower back and knee. I will do recumbent bike in the late afternoon but no weightlifting.
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  #4884  
Old 06-11-2019, 09:07 PM
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Do you have a back brace?
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  #4885  
Old 06-12-2019, 11:04 AM
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Originally Posted by Genetic Freak View Post
Do you have a back brace?
I have one but never wear it.

Today was 5:45 hours of nursing without a pause. I did a total of 13 kilometers. I intended to do 30 min recumbent bike but there was a change of plan and I did 30 min arm bicycle instead.
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  #4886  
Old 06-12-2019, 06:25 PM
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I have one as well and rarely wear it. However, if I know I am going to be standing or hunched over a lot during the day I will wear it. Seems to help.
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  #4887  
Old 06-13-2019, 10:52 AM
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Originally Posted by Genetic Freak View Post
I have one as well and rarely wear it. However, if I know I am going to be standing or hunched over a lot during the day I will wear it. Seems to help.
Will do too.

Before breakfast
Walk 7,83 kilometers

Legs
Squats 20, 20, 20
Lunges 20, 20, 20
Leg extensions 20, 20, 20
Leg curls 20, 20, 20
Standing calves 20, 20, 20

PM
Walk 7 kilometers
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  #4888  
Old 06-14-2019, 12:46 PM
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AM

Patrol 16 kilometers

PM

Back
Pullups 10, 10, 10
One arm rows 20, 20, 20
Stiff legged deadlifts 20, 15, 12
Good mornings 15, 12, 10

30 min recumbent bike

This was my last workout. I'm taking a break until the end of next week. I will relax (walk in the woods, feed ducks. do some gardening , ....). Nothing high intensity.
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Last edited by millenium girl; 06-14-2019 at 12:49 PM.
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