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10-06-2017, 04:21 PM
#1441
Fasted cardio -- 4.5 kilometer treadmill, 520 cals burnt
Chest/back
Deadlifts
One arm rows
Push ups (100)
Chest press
Pullovers
1 set of 45 reps of each exercise.
Abs - 200 reps
I will probably go for an early morning walk this week-end (more of a stroll than a brisk walk because my Achilles and knee are a bit mad at me for some reason).
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10-08-2017, 04:48 PM
#1442
I went for a 5.5 kilometer walk yesterday and today my knee is a bit sore, warm and the inner compartment is slightly swollen. I should probably go and buy a good knee brace if I want to keep on doing treadmill every day. What do you think?
This was frustrating so I did an upper body workout today instead of cardio.
Shoulders
Frontal raises
Lateral raises
Shrugs
External rotations
Back
Deadlifts
One arm rows
Chest
Flyes
Press
Pullovers
Biceps
Curls
Hammer curls
Triceps
Dips (100)
Kickbacks
Extensions
1 long set of 45 reps of each exercise.
Abs (150 reps and 3' plank)
Not sure what I will do tomorrow if this right knee is still sore and swollen. I need my daily dose of exercise ....
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10-09-2017, 02:49 PM
#1443
Today was fasted cardio -- 40 min elliptical (easier on the knee) followed by 20 min stepper and a light shoulders/tris workout.
Frontal raises
Reverse flyes
Shrugs
One arm lateral raises
Dips (150)
Kickbacks
One arm extensions
1 set of 45 reps of each exercise.
I feel so tired that I'm not even hungry. My whole body is aching. I guess I didn't fully recover from that stupid virus. Let's stay positive: knee is less sore
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10-10-2017, 03:56 PM
#1444
Today was cardio only.
Fasted cardio:
6 kilometers on the treadmill, 620 cals burnt.
20' stepper
Lunch break
20' arm bicycle
After work
2 hours gardening (I guess that doesn't count but it killed my back).
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10-11-2017, 01:50 PM
#1445
I woke up at 3am today (nightmare) and couldn't go back to sleep. I hopped on the treadmill for 7 kilometer fasted cardio (800 cals burnt).
Back/chest
Deadlifts
One arm rows
Push ups (100)
Flyes
Pullovers
1 set of 40 reps of each.
I hope I will sleep better tonight.
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10-12-2017, 01:34 AM
#1446
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Post Thanks / Like - 1 Thanks, 1 Likes, 0 Dislikes
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10-12-2017, 01:44 PM
#1447
Today was fasted cardio as usual but a lot less than yesterday due to a lack of time
5.3 kilometers -- 620 cals
20 min stepper
100 push ups
100 dips
100 lunges (50 each leg)
100 squats
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10-13-2017, 02:35 PM
#1448
I slept 9 hours last night, I guess I needed it.
I had the day off and did fasted cardio -- 5.1 kilometer, (15% incline), 600 cals burnt.
I worked the arms but had no strength and since I hate doing arms it sucked.
Biceps curls
Hammer curls
Wrist curls
Concentration curls
Dips (100)
One arm extensions
Kickbacks
1 set of 40 reps of each exercise.
No workout until Monday since I work all week-end with all my gear on. I have to remember to stretch or those legs and lower back will be stiff.
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10-16-2017, 02:31 PM
#1449
Fasted cardio -- 5 kms treadmill (575 cals burnt) and 20 min stepper.
Light shoulder workout
Frontal raises
External rotations
Lateral raises
Reverse flyes
Shrugs
1 long set of 45 reps of each exercise.
During my lunch break I did 20 min arm bicycle.
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10-17-2017, 01:57 PM
#1450
I ran a bit a short distance (3,5 kilometer) both yesterday and today. Knee is sore and swollen. Ditching the cardio isn't an option. I guess I will use the elliptical for the next few days. |
Fasted cardio
5 kilometers treadmill, 600 cals burnt.
200 push ups
200 dips
200 squats
150 lunges (75 each leg)
I did 20 min arm bicycle during my lunch break.
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