Thread: MG's training log

Fasted cardio, 15% incline, 650 cals.

Shoulders

Frontal raises
One arm lateral raises
Shrugs
Upright rows
Reverse flys

1 set of 36 reps of each

Fasted cardio only today

5.2 kilometers, 8 km/h, 15% incline, 600 cals.

Knee is a bit sore. I might do elliptical tomorrow (last workout of the week).

Fasted cardio, 500 cals

Chest/back

Push ups (100)
Flys
Press
Pullovers

Deadlifts
One arm rows

1 set of 36 reps of each.

Fasted cardio

30 min elliptical

Shoulders

Frontal raises
Lateral raises
Db press
Reverse flys
Upright rows

1 set of 40 reps of each

Lunch break

15 min stepper
10 min arm bicycle

Fasted cardio

6 kilometers, 8 to 8.5 kilometers per hour, 15% incline, 750 cals.

Knee is still sore but not swollen.

Fasted cardio

6 kilometers, between 7.5 and 8 kilometers/hour, 15% incline, 700 cals.

Arms

Biceps curls
Hammer curls
One arm concentration curls
Wrist curls

Dips (150)
Kickbacks
One arm overhead extensions

1 set of 40 reps of each.

I took it easy this morning.

Fasted cardio

5 kilometers, 8 km/h, 15% incline, 530 cals
15 min stepper

Knee is still sore. I need to find a doctor willing to give me those cortisone shots.

Fasted cardio

5,1 kilometers, 7.5 to 8 kms/h, 530 cals.

Chest

Push ups (100)
Pullovers
Press
Flys

1 set of 45 of each.

Fasted cardio
5.2 kilometers, 15% incline, 600 cals.

Biceps
Biceps curls
Hammer curls
Wrist curls
one arm concentration curls

Triceps
Dips (100)
Kickbacks
Triceps extensions

Fasted cardio

5.5 kilometers, 15% incline, 600 cals.

I might take a break from the treadmill because that knee is a real pain, the pain irradiates into the calf and even the foot. Ditching the cardio has never been an option for me because it relieves the stress (doctors keep telling me not to stress) and helps me burn calories. I might buy a stationary bike or do elliptical from now on.

And since I cannot work arms or use the elbows too much I wonder if it is OK to do chest, back and shoulders .....