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Kora

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Everything posted by Kora

  1. I have a heart rate monitor/ecg. It can take a quick view of the heart to check for arrhythmia, ect. It gives me back a reading of the amount stress my heart is under. Basically it determines that by the slight variables in my heart rate. 1% is perfect, around 25% is where I hit on long runs, is goes up to 100% which I assume means I'll die.. LOL Supposedly if my heart stress is high when I wake up then I need a rest day. But I don't think that's ever happened. Some can send the info directly to your doctor. I don't do that though.
  2. Depends, why do you think you need a preworkout supp for? And how long are you training for? What are you training for? And are you running at strict calorie deficit? A preworkout supplement should serve a purpose. Like to fuel workouts or added energy or stamina boost, improving endurance. Or faster recovery. Increase blood supply to muscles. A few examples.. these are just examples.. * If run fasted and under 1 hour then I skip prework food or supplements. *If I start a run fasted but plan on running 2 hours or more then I skip food but add a caffeine supp of some type. *If I'm training more then 3 hours a day and I'm running at a calorie deficit then I will a caffien supplement with food or a preworkout drink to my morning workout (which always running) then in the when I hit weights I will an NO supp to add a little something to weight training.
  3. Fuckaroundtits sounds like a better read to me.
  4. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140402_073043_zpsmtobyuhl.jpg This mornings running view. Day 3 of Week 4 of a 25 week rehab/marathon training. Immediate Focus: Shifting my focus a bit more toward training and away from diet. 1. Try to condense some of my rehab work, while staying with the program. 2. Step my gym time ease back into a strength training. Stats: (not currently using any supplements) Calories Burned: 2746 Calories Consumed: 1458 Calorie Balance: negative 1288 Sleep 7.38 hours Training Time 3 hours Fasted Blood sugar 87 Blood pressure 115/ 74 Pulse 58 Resting heart rate 56 Cardiac Stress test 1% Running: I hesitate to say this but this was a speed run. LOL, I know not much speed but heart rates were decent and it followed leg training from yesterday. *It also caused some lower back soreness. Like inflammation & swelling. Nerve pain not muscle pain. On a pain scale though very minor. DISTANCE 3.03 mi DURATION 36m:12s AVG. SPEED 11:58 min/mi MAX. SPEED 10:34 min/mi CALORIES 394 kcal AVG. HEART RATE 162 MAX. HEART RATE 175 Heart rate zone Duration 1. WARM UP (114 - 126) 0m:07s 2. FAT BURNING (127 - 139) 0m:09s 3. AEROBIC (140 - 151) 0m:26s 4. ANAEROBIC (152 - 164) 20m:00s 5. MAXIMUM (165 - 178) 15m:17s WEATHER Mostly clear night WIND 11.2 mph ↑ TEMPERATURE 64°F HUMIDITY 98% Gym- Short chest workout & little shoulder Nautalis Vertical Bench alternating supersets between wide and close hand positions [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Nautalis Incline Press [email protected] 40 Pec Dec [email protected] Hammer Single Arm Incline press (close hand position) [email protected] [email protected] Hammer Single Arm Shoulder Press [email protected] [email protected] Combining Back & knee rehab today Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work. Single Leg pelvic tilt Double leg pelvic tilt Bent leg hamstring stretch PSOAS Quads Glutes Trunk lateral flexors Staright leg hams Hip adductors HIp abductors piriformis trunk extensors Thoracic Lumbar rotators Self Mobilization Exercises for the knees - Down ward knee cap push 2 sets of 10 on each knee. Upward knee cap pull, 2 sets of 10. In ward knee cap push, 2 sets of 10. Outward knee cap pull. 2 sets of 10. Strengthening Exercises – for my knee Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Active Iso Strengthening – 2 sests of 10 on each side Quad knee extensors Quad knee flexors Hamstrings Hip extensors – hamstrings Hip abductors Hip adductors Glutes Hip external Rotators Hip internal rotators Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Prerun Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Clear Fiber, 1 TSP 5 3 0 0 0 3 Totals 97 13 3 5 165 8 Meal 2 8 Am - 10 Post run Sunwarrior - Warrior Blend Raw Protein Natural, 36.75 g 144 2 2 30 0 0 Good Karma - No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0 Clear Fiber, 2 TSP 10 6 0 0 0 6 Totals 179 9 5 30 80 6 Meal 3 11 Am - 1pm Post weight training Chopped Broccoli, 2.668 cup prepared 80 16 0 8 80 8 Steamed Brown Rice (5.5oz is 1/2 Order), 5.5 oz. 170 37 2 4 0 3 General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0 Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 3 1 - Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 Peppers, Red, 0.5 pepper 23 2 0 1 3 2 Totals 468 78 8 25 566 15 Meal 4 2pm - 4 Pm Amy's Frozen Vegan Pizza - Vegan Pizza, 1/3 pizza 280 42 9 7 540 3 Totals 280 42 9 7 540 3 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00198_0_zpsljgyn4ov.jpg Meal 5 5pm - 7pm Taco Shells, 2 taco shell 80 8 4 0 0 0 Cooked w/ taco seasoning- Quinoa, 1/8 cup-dry 80 15 1 3 5 2 Guacamole, 100 5 9 1 170 3 Fresh Homemade - Pico De Gallo, 4 Tbsp 32 6 0 0 40 2 Lettuce - Red leaf, raw, 4 leaf outer 11 2 0 1 17 1 Totals: 303 36 14 5 232 8 Meal 6 7pm - 9pm 4 Large Raw Strawberry 18g 16 4 0 0 0 1 Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Chatfield's - All Natural Carob Powder, 1 Tbsp 25 5 0 0 0 0 Totals 131 19 3 5 160 6 Totals Calories 1,458 Carbs 197 Fat 42 Protein 77 Sodium 1,743 Fiber 46
  5. It really depends on how intense I'm planning on working and/or what I'm doing and how long I'm training. I generally think of about 2 tablespoons of agave as the equivalent of a gu pack. It's easy to digest, but I generally limit it to 2 tablespoons per hour. Last time I used it was on 3 hour bike ride and I mixed about 2 tablespoons for every 10 ounces of water. Which was target hydration per hour. It wasn't that hot and I didn't think I need more than that. I know a guy that's uses a mix of 50% brown rice syrup, 25% agave,25% black strap molasses and about 1/2 teaspoon salt and stok shots. He just puts it in a gu flask. I haven't tried it yet but I'm considering it. I'm not sure about the brown rice syrup, though it doesn't sound good.
  6. You should def try it! It's good for cooking. I also like to use it in long work outs. I add it to camel pack with, smart water and little green tea.
  7. I'm having vegan tacos tonight! Quinoa cooked with taco seasoning. Taco shells lined with lettuce and lots of tomatoes, onions, red peppers, cilantro and green onions. Then topped with guacamole. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00198_0_zpsljgyn4ov.jpg
  8. I had to google that. It is actually a pretty neat app.
  9. You've made great progress. You should start a training journal. The journals are always the best way to get feed and swap ideas with other people.
  10. http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/IMG_20140402_113724_zpscgl5btfz.jpg Day 2 of Week 4 of a 25 week rehab/marathon training. Immediate Focus: Shifting my focus a bit more toward training and away from diet. 1. Try to condense some of my rehab work, while staying with the program. 2. Step my gym time ease back into a strength training. Stats: (not currently using any supplements) Calories Burned: 2724 Calories Consumed: 1152 Calorie Balance: negative 1582 Sleep 7.12 hours Training Time 3 hours Fasted Blood sugar 89 Blood pressure 116/ 73 Pulse 69 Resting heart rate 54 Cardiac Stress test 1% Running: I just wasn't feeling this run, winds were between 15 & 25 mph, I sorta tanked it what can I say.. DISTANCE 3.01 mi DURATION 42m:31s AVG. SPEED 14:07 min/mi << sometimes that just makes wanna cry.. but lifting made for it! MAX. SPEED 11:10 min/mi CALORIES 358 kcal AVG. HEART RATE 139 MAX. HEART RATE 161 WEATHER Cloudy WIND 15.5 to 25.5 mph ↙ TEMPERATURE 50°F HUMIDITY 49% Wight Training:Isolation Leg day *I was really happy with today. It's all machine so it's not impressive or anything but it's def a step in the direction of getting me back to free weights. Iso Hammer squats (single leg squats on a machine) (4)x5 @ 20-30-40-50 ES (5)x3 @ 60-70-80-90-100 ES ISO Seated Leg curls 5x5 @ 40 ES ISO Leg Extensions 5x5 @ (?? IDK apparently I forgot to write this one down) Leg Press (standard, not isolating the legs) (7)[email protected] 160-180-200-220-240-260-280 (3)[email protected] 300-320-340 Hyper extensions 10x5 alternating sets with bw & 10 lb ball Combining Back & knee rehab today Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work. Single Leg pelvic tilt Double leg pelvic tilt Bent leg hamstring stretch PSOAS Quads Glutes Trunk lateral flexors Staright leg hams Hip adductors HIp abductors piriformis trunk extensors Thoracic Lumbar rotators Strengthening Exercises - for my knee Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Back Rehab - core Reverse Hypers with a scissor kick 4x10 Lower abs w/ peanut ball 4x10 Swiss crunches 4x10 Trunk extensors & rotators 4x10 Lateral flexors 4x10 Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Clear Fiber, 2 TSP 10 6 0 0 0 6 Totals: 102 16 3 5 165 11 Meal 2 8 Am - 10 Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0 Almond Milk, Protein + Fiber (5g Protein, 1 cup 90 10 3 5 160 5 Medium Green Apple, 154 g 80 22 0 1 2 5 - Clear Fiber, 1 TSP 5 3 0 0 0 3 Totals 278 36 5 27 162 13 Meal 3 11 Am - 1pm Edamame With Sea Salt, 2.5 ct 275 28 10 23 600 10 Totals: 275 28 10 23 600 10 Meal 4 2pm - 4 Pm Pink Grapefruit, 1 medium (265g) 80 21 0 2 0 3 Totals: 80 21 0 2 0 3 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00194_0_zpsmyyompo1.jpg Meal 5 5pm - 7pm Steamed Brown Rice , 5.5 oz. 170 37 2 4 0 3 Baby Green and Yellow Whole Beans With Baby Carrots, 132 g (1 cup ) 53 8 0 2 15 3 Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1 General Tsao Sauce, 2 tablespoon 90 20 1 0 460 0 Mushrooms - Raw, 1 cup, pieces or slices 15 2 0 2 3 1 Totals 418 68 8 18 498 8 Totals Calories 1,153 Carbs 169 Fat 26 Protein 75 Sodium 1,425 Fiber 45
  11. All the best for it Kora, have you ran that one before Good luck to you Robert! I'm training for a fast full marathon towards the end of the year so I'm planning to run the Sri Chinmoy half in September. I last ran it in 2010 and managed 1hr36, so this year I'm hoping to get close to the 1hr30 mark. It's held in Hagley Park, a 2.5km mostly flat loop on what is regarded as a nice fast course. Does tend to be a little cold usually at that time of the year though. Good luck. It's always nice to break an old record! No this will to my first time running this race, but I have ran through this coarse. So I am familiar with where I will be running. It's mostly just going to be a training run (&marker) at the paces I'm running I'll be in the last group.. or just alone and the last straggler to cross the finish line. LOL But it'll be good for me to experience and stay in touch with the racing scene. I have trouble with the stress of being around that many people. It's something I need to work on.
  12. If you don't have a preference toward a particular lifting training style then I recommend starting strength. Or any 5x5 lifting program. IMO it's a very productive starter program for strength & muscle. As far as diet eat whole foods, a wide variety and the less processed the better. It's all you really need to start with.
  13. It would help to know a bit more about what type of goals you want to set and what type of training you lean toward. If you have a gym or plan on working out at home? Do you plan on running? Do you plan on weight training or just body weight to start with? From what I know of fibromyalgia though it responds best to light aerobic exercise. Especially in the beginning. The first two weeks (if you haven't been doing any exercise at all) I've read it's best to start out simple with things like stretching or yoga when you wake up and things like walking or swimming. Then you can progress to like more moderate training. Are you rehabbing the knees? It will def help to keep or build a good rehab/prehab routine.
  14. So far its my favorite. But its not always easy to find in the store.
  15. I'll be running a half marathon in 26 days. The Memorial Marathon. I like the fun runs better then races though. We have zombie races, and redneck Parkour, Tornado free running (invented last year when a tornado knocked down a bunch of trees on our favorite running trail.)
  16. http://i846.photobucket.com/albums/ab28/koraraving/Oklahoma%20Skies/07be1f24-2986-4cc0-b4bd-fe984bcf0e27_zps3abd82d2.jpg Day 1 of Week 4 of a 25 week rehab/marathon training. Immediate Focus: Shifting my focus a bit more toward training and away from diet. 1. Try to condense some of my rehab work, while staying with the program. 2. Step my gym time ease back into a strength training. Today was my rest day. Which I felt a little silly taking because I had two days Friday and Saturday(?). But I get try a leg routine tomorrow maybe even squats!!! So I was a good girl today. I didn't veer off the program. So all I had today was back rehab. Active Iso Stretching Shoulder Circumduction 10 cw 10 ccw Pectoralis majors 2×10 w/ holds Anterior Deltoids 2×10 w/ holds Trapezius / rotaotor cuffs 2×10 w/ holds Forward elevators of the shoulder 2×10 w/ holds Side elevators of the shoulder 2×10 w/ holds Shoulder Internal rotators 2×10 w/ holds Shoulder External rotators 2×10 w/ holds Rhomboids / Rotators cuff 2×10 w/ holds Neck Extensors 2×10 w/ holds Neck Lateral Flexors 2×10 w/ holds Active Iso Strengthening *I doubled sets this week which went pretty well so next week I will probably increase the weights. But I'm not looking to merge this with muscle building so I will never increase the weight very much. I want to keep this as prehab/rehab and eventually phase it out. Deltoids DB raises 4×10 5lbs es Pecs Supine / straight arm lifts 4×10 db’s 5lbs es simultaneously Tricep supine position 4×10 db’s 5lbs Shoulder external rotators 4×10 db’s 5 lbs Shoulder internal rotaotrs 4×10 db’s 5 lbs Tricep prone position 4×10 db’s 5lbs Traps prone position 4×10 db’s 5 lbs Rhomboids prone positions 4×10 db’s 5lbs Biceps curls 4×10 db’s 5lbs Shoulder rolls 4×10 db’s 5lbs Well that's it short and sweet! Meal 1 5am - 7 Am Calories, Carbs, Fat, Protein, Sodium, Fiber Coffee - Brewed from grounds, 1 cup (8 fl oz) 2 0 0 0 5 0 Almond Milk, Protein + Fiber 90 10 3 5 160 5 agave, 1 Tablespoon 60 17 0 0 1 0 Totals; 152 27 3 5 166 5 Meal 2 8 Am - 10 - Almond Milk, Protein + Fiber 90 10 3 5 160 5 Clear Fiber, 2 TSP 10 6 0 0 0 6 Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 Sunwarrior - Warrior Blend Raw Protein Natural, 26.25 g 103 1 2 21 0 0 Totals 308 44 5 27 161 14 http://i846.photobucket.com/albums/ab28/koraraving/ravingrunnerblog/hdr_00190_0_zpstm6ugvs6.jpg Meal 3 11 Am - 1pm - Steamed Brown Rice 124 27 1 3 0 2 Chopped Broccoli, 1.334 cup prepared 40 8 0 4 40 4 Bell Pepper Raw - Red, 0.5 med pepper (approx 2-3/4" long, 2-1/2" dia) 16 4 0 1 1 1 (homemade) General Tsao Sauce, 1.5 tablespoon 68 15 1 0 345 0 Totals 248 54 2 8 386 7 Meal 5 5pm - 7pm - Peanut Butter and Jelly Sandwich Grape, 1 sandwich 330 44 14 12 368 4 Dole - Bananas, 1 banana 100 27 0 1 1 3 - Almond Milk, Protein + Fiber 90 10 3 5 160 5 Sunwarrior - Warrior Blend - Chocolate - Vegan Protein Powder, 1.25 scoop 105 5 2 19 438 2 Totals 625 86 19 37 967 14 Ok I admit I was little lazy about cooking today! Totals Calories 1,333 Carbs 211 Fat 29 Protein 77 Sodium 1,680 Fiber 40
  17. OMG, dude you are no where near the right place for steroids! This not the right the place to start for beginners. Not to mention if you need ask questions about it on forum like this then you have nowhere near the knowledge you need to use them correctly. (no offense to the forum intended, I'm sure plenty of us have the knowledge but this is not the arena I would come to for advice on this subject.)
  18. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140330_103558_zpslecana1x.jpg Day 7 of Week 3 of a 25 week rehab/marathon training. Thank you God for such an on target training run. (We need a smiley for that!) Run: Planned long run with a (post surgery) mileage pr. 12 miles with a target heart rate of 150. Building endurance and cardiac efficiency. DISTANCE 12.00 mi DURATION 2h:47m:18s (finish time includes 3 short stops, 2 for water & food and one to stretch out my a little & warm up) AVG. SPEED 12:56 min/mi MAX. SPEED 10:31 min/mi CALORIES 1552 kcal AVG. HEART RATE 147 MAX. HEART RATE 167 WEATHER Intermittent clouds WIND Started at around 11.2 mph ended at around 25 mph TEMPERATURE 46°F HUMIDITY 61% Prerun hydration was 24 oz In run I stopped twice for 8 oz water + 1/2 a banana at each stop. Post run immediately I had 16 water followed by 24 oz over maybe 2 hours.. Overall the run went exceptional well. No pain, my energy levels were consistent, my muscles were all in working order! LOL I didn't feel tight, I didn't feel the muscle were being strained, I didn't feel over extended. This entire run was fairly easy, in the sense that the mileage didn't tax my body in any way that it shouldn't have. Now post run I wasn't feeling that good. I felt nauseated and I had an exertion headache. I frequently get those they don't necessarily mean that I over exerted myself in exercise they are just sometimes triggered by exercise. I'm more pron to them certain times of the month and when outside pressure is high. I had a slight headache the day before the run so I don't believe that the headache was a sigh of over exertion. It did affect how I ate over the course of the day though. Pre run I had coffee almond milk, with some protein and a banana. In run I had fruit. Post run I had a protein shake with almond milk. I struggled with eating the rest of the day. In fact I didn't it again till night time and then I sorta forced down 2 peanut butter & jelly sammiches. So that is def not a diet day for optimal recovery!! In fact I burned 3744 calories for the entire day and I ate 1525 which left me with a 2219 calorie deficit, that's not good thing for recovery. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140330_104008_zpsrnnfprg9.jpg
  19. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140225_073215_zps924826eb.jpg Day 5 & 6 of Week 3 of a 25 week rehab/marathon training. Immediate Goals: Focus on balancing running with knee rehab. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Keep weight training to around 30 mins. Knee rehab 5 days a week. I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again. Both Rest days... I'm not happy about this but I had a check up (long term post surgical follow up) for my back and they asked me to not train a day before so I took an extra rest day and swapped my long for today. So two days off and I'm going to hope like hell that tomorrow goes exceptionally well! Or I will not come back Monday with a happy post! If it doesn't go well I fore warn massive amounts of potty mouth will follow! We have no training to discuss so you can read about me bitch my lunch experience. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/IMG_20140329_121653_zpswmh9qr6e.jpg OMG lunch at Chipolte today. They annoyed the crap out of me but food was decent. I ordered a vegan burrito bowl and the second thing the girl asked me was.. do you want chicken or pork? I said neither I want it vegan.. then she looked really confused and says, So do want veggies with that? I said yes.. and then she said.. would you like sour cream or cheese? (Fucking hell women..) No Cause I want it VEGAN! For gods sake... maybe she didn't understand the word vegan? Freebirds would have gotten it right!
  20. Here's a little secret us girls know. You can actually buy and order low calorie drinks, booze and mixers. LOL, Most bars use a brand called Skinny Girls. I'm not sure how a guy feel about ordering that but is an option. You can also but them at the liquor store. There also a brand called skinny mixes that I like and lower calorie alcohols like vodka. I personally lean more toward beers an straight up liquors, but I date girls that drink mixed drinks so I know how other girls order! I currently have these two in my house.. but there are different brands. I don't currently have any of the low calorie booze to show you though.. but they do make it and a lot bars carry them now. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/20140329_172340_zpsheaqumvn.jpg
  21. First off congrats on the weight loss! Second is true that as we age our metabolism may slow down some but that just means adapting your numbers and I seriously doubt at 44 that would a be a concern for you yet. Now there are several reasons why someone might hit a wall on weight loss, but the most common reason is diet. There is a big difference between eating 2500 and eating 3000 calories a day. It's enough of a difference to add or lose a pound a week. So I first suggest finding out exactly what you are eating over a one week period. Then cut back on calories for a week or two if you lose weight after cutting back then you know the solution. If you don't and definitely know you are eating at a deficit then I wouldn't worry to much unless it goes on to long. If your biggest priority is weight loss you want want to sit at a weight to long but say 4 to 6 weeks can reasonable because scales don't always tell the whole story. You could be adding muscle, or your body could just be going through an adaption ect.. Now another option would be to leave the diet alone (I'm assuming you are currently maintaining your weight) and increase exercise, weight training or cardio. Depending on your overall goals and preferences.
  22. http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00179_0_zps51cc4a68.jpg Day 4 of Week 3 of a 25 week rehab/marathon training. Immediate Goals: Focus on balancing running with knee rehab. Balance calorie and energy expenditure, with a daily deficit of 1,000 calories. 115 g’s protein daily 50 g’s fiber Sodium at or around 1,500 Keep weight training to around 30 mins. Knee rehab 5 days a week. I’m not tracking stats or posting diet this week, but the diet is on track.. I promise Monday I will start posting those again. Run: easy DISTANCE 2.52 mi DURATION 33m:06s AVG. SPEED 13:08 min/mi MAX. SPEED 10:47 min/mi CALORIES 328 kcal HYDRATION 0.19L AVG. HEART RATE 153 MAX. HEART RATE 166 WEATHER Cloudy WIND 19.3to 30 mph ↑ *those wind gusts are brutal. TEMPERATURE 59°F HUMIDITY 93% CHP Knee rehab 1.30 hours Self Mobilization Exercises - Down ward knee cap push 2 sets of 10 on each knee. Upward knee cap pull, 2 sets of 10. In ward knee cap push, 2 sets of 10. Outward knee cap pull. 2 sets of 10. Stretching Exercises - Quads – 2 sets of 10 with holds Hamstrings- 2 sets of 10 with holds Calf stretch – 2 sets of 10 with holds TFL – .2 sets of 10 with holds Strengthening Exercises - Quad sets – 2 sets of 10 Ham sets – 2 sets of 10. SLR ( single leg raise) – 2 sets of 10 on both sides. Terminal knee extension. – 2 sets of 10 on each side. Mini squats – . 2 sets of 10. Isometric hip adductor – 2 sets of 10. Back Rehab: Active Iso Stretching Shoulder Circumduction 10 cw 10 ccw Pectoralis majors 2x10 w/ holds Anterior Deltoids 2x10 w/ holds Trapezius / rotaotor cuffs 2x10 w/ holds Forward elevators of the shoulder 2x10 w/ holds Side elevators of the shoulder 2x10 w/ holds Shoulder Internal rotators 2x10 w/ holds Shoulder External rotators 2x10 w/ holds Rhomboids / Rotators cuff 2x10 w/ holds Neck Extensors 2x10 w/ holds Neck Lateral Flexors 2x10 w/ holds Active Iso Strengthening Deltoids DB raises 2x10 5lbs es Pecs Supine / straight arm lifts 2x10 db's 5lbs es simultaneously Tricep supine position 2x10 db's 5lbs Shoulder external rotators 2x10 db's 5 lbs Shoulder internal rotaotrs 2x10 db's 5 lbs Tricep prone position 2x10 db's 5lbs Traps prone position 2x10 db's 5 lbs Rhomboids prone positions 2x10 db's 5lbs Biceps curls 2x10 db's 5lbs Shoulder rolls 2x10 db's 5lbs http://i846.photobucket.com/albums/ab28/koraraving/vegan%20body%20building%20log/hdr_00177_0_zpsbce855e0.jpg
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