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12-26-2017, 11:53 AM
#1491
Dec 25th
Fasted cardio -- 6 kilometers, 670 cals burnt
Bis/tris
Biceps curls
Hammer curls
Wrist curls
Dips (100)
Kickbacks
One arm extensions
1 set of 36 reps of each
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Today was fasted cardio (6 kms treadmill, 8 km/h, 15% incline, 720 cals burnt). Knee was a bit sore, I iced it right after and it is fine now.
I added 100 push ups, 100 dips and 200 abs (the plank, reverse crunches, elbow to knee, window wipers, ....).
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12-27-2017, 07:06 AM
#1492
I took it easy today.
30 min fasted cardio (3 kilometers, 15% incline, 350 cals burnt).
Shoulders
Frontal raises
Lateral raises
Reverse flys
Shrugs
1 set of 40 reps of each.
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12-27-2017, 10:27 AM
#1493
Hope you had a great Christmas mg. And a great new years to come.
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Post Thanks / Like - 1 Thanks, 0 Likes, 0 Dislikes
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12-28-2017, 06:39 PM
#1494
Originally Posted by
benlash74
Hope you had a great Christmas mg. And a great new years to come.
Long time no see Ben
I spent Christmas here with my cat. Ladyfriends sent us cat related presents. Unwrapping was fun. And my Taiwanese neighbor invited me for dinner. How was your Christmas?
I did another cardio session yesterday afternoon (450 cals burnt).
Today was a fasted cardio only day: 6 kms, between 7.5 and 8.5 km/h, 15% incline, 705 cals burnt.
I worked with all my gear on and just got back and stretched. ITB is sore.
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12-29-2017, 04:57 PM
#1495
My lower back, hip flexors and thighs were sore yesterday.
Today was fasted cardio (warm up) 3.2 kilometers (15% incline, 360 cals) and a light chest/back workout
Push ups (100)
Flys
Press
Pullovers
Deadlifts
One arm rows
1 set of 40 reps of each
I did another 3 kilometers this afternoon (355 cals).
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12-31-2017, 02:40 PM
#1496
Legs were stiff after yesterday's patrol, I had to do something to loosen them up (I was tired when I got back home yesterday and didn't stretch).
Fasted cardio
7 kilometers treadmill, 12% incline, 800 cals.
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01-01-2018, 11:49 AM
#1497
Warm up -- Fasted cardio
4 miles on the treadmill (15% incline)
Upper body workout
Biceps curls
Hammer curls
Wrist curls
Dips (100)
Kickbacks
Triceps extensions
Lateral raises
Frontal raises
Shrugs
Deadlifts
One arm rows
Push ups (75)
Chest press
Pullovers
1 set of 30 reps of each
Abs
120 reps
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01-02-2018, 01:31 PM
#1498
Fasted cardio
5.5 kilometers, speed between 7 (warm up) and 8 kilometers/h, 15% incline -- 650 cals
100 push ups
100 dips
100 lunges (50 each leg)
100 squats
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01-03-2018, 04:08 PM
#1499
Fasted cardio (warm up)
4 kilometers treadmill, 15% incline, 450 cals burnt.
Upper body workout
Frontal raises
Shrugs
Seated press
Lateral raises
Triceps kickbacks
One arm extensions
Biceps curls
Hammer curls
Wrist curls
Deadlifts
One arm rows
Chest press
Flys
Pullovers
1 set of 36 reps of each.
I don't know what I did but my left quad is so sore that I can barely walk. I iced it and massaged it with Ibuprofen gel. I hope the pain will be gone by tomorrow because I need my daily dose of cardio.
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01-04-2018, 02:56 PM
#1500
I did 6 kilometers elliptical this morning, 100 push ups, 100 dips, 100 squats. I stretched for 5 minutes, iced the quad again and put a Voltaren patch on it.
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