Manuel Posted December 7, 2008 Share Posted December 7, 2008 Hi there, welcome to my training journal. At this time I've three goals:- reduce my weight (about 8-10 kg = 22lbs)- to get a grip on my RSI-problem- getting more muscles My English isn't the best, so please correct me Link to comment Share on other sites More sharing options...
Manuel Posted December 7, 2008 Author Share Posted December 7, 2008 (edited) That's three months ago, so I've to remember what I started with... Dumbbell - Shoulder Raise Straight Arm:3x20x9lbs (4kg)Dumbbell - Biceps Curl: 3x20x13lbs (6kg) Lower Back: 3x20x44lbs (20kg)Upper Back - Seated Pulley Rowing: 3x20x33lbs (15kg)Abdominal Crunch: 3x20x44lbs (20kg)Lat Machine - Pull Down Back: 3x20x44lbs (20kg) Vertical Chest Press: 3x20x33lbs (15kg) Cable - Bent Over Triceps Extension: 3x20x25lbs (11.5kg) Leg Press: 3x20x66lbs (30kg) [later 77lbs (35kg)] Edited December 7, 2008 by Manuel Link to comment Share on other sites More sharing options...
Manuel Posted December 7, 2008 Author Share Posted December 7, 2008 That's the actual program: Dumbbell - Shoulder Raise Straight Arm:3x20x11lbs (5kg)Dumbbell - Biceps Curl: 3x20x22lbs (10kg) Lower Back: 3x15x66lbs (30kg)Upper Back - Seated Pulley Rowing: 3x20x55lbs (25kg)Abdominal Crunch: 3x20x77lbs (35kg)Lat Machine - Pull Down Back: 3x20x66lbs (30kg) Vertical Chest Press: 3x20x55lbs (25kg)Rotary Torso: 2x20x121lbs (55kg); 1 set/side Dumbbell - Shoulder Raise Straight Arm:3x20x11lbs (5kg)Dumbbell - Biceps Curl: 3x20x22lbs (10kg) Cable - Bent Over Triceps Extension: 3x20x36lbs (16.5kg) Lower Back: 3x15x66lbs (30kg)Lat Machine - Pull Down Back: 3x20x77lbs (35kg)Abdominal Crunch: 3x20x77lbs (35kg) Link to comment Share on other sites More sharing options...
Manuel Posted December 7, 2008 Author Share Posted December 7, 2008 I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.Would be great if anyone has an idea, how I can keep up my state during these two months.During the weekends, I'll have maaaaaany time, so i can have a big program Link to comment Share on other sites More sharing options...
Manuel Posted December 11, 2008 Author Share Posted December 11, 2008 Today I tried to train with more weights and less reps.So let's see... Starting from now the weights will be in lbs only. Lat Machine: 12x88, 12x99, 9x110, 11x99, 10x88Cable - Bent Over Tricpes Ext.: 3x12x46Butterfly Machine: 20x44, 3x11x55Vert. Chest Press: 15x77, 3x11x88, 11x77, 2x11x66 Cable - Bent Over Tricpes Ext.: 11x46, 2x15x38.5, 2x13x38.5 Dumbbell - Biceps Curl: 20x22, 11x27.5, 11x27.5, 8x33 (too much weight), 11x27.5 (alternating...)Dumbbell - Shoulder Raise Straight Arm: 20x11, 13x16 (this one was bad for my back, so i stopped this exercise soon), 11x13 Butterfly Machine: 2x15x66, 2x15x55Vert. Chest Press: 2x11x66, 11x55 about 90 minutes... My first workout with more weights and less reps was very chaotic. I don't know if my workout plan is good!? I hope you'll help me a little bit to get a better one.This was day 1, day 2 I thought I'll do the stomach and back, day 3 legs(?) I don't know... Link to comment Share on other sites More sharing options...
Manuel Posted December 13, 2008 Author Share Posted December 13, 2008 Saturday:Today was mainly back and stomach day. I've added my biceps, because the last workout wasn't enough for it... Lower Back: 3x20x55 (had to be careful, because it was overtrained a little bit)Abdominal Crunches: 20x66, 3x12x77, 3x12x66, 3x20x55 Dumbbell Biceps Curl: 3x20x20, 3x15x22, 3x15x20 (in the end: pain in the hand, wirst)Rotary Torso: 2x20x110, 2x15x132, 2x15x143, 2x15x121, 2x20x110 Cardio (Cross Trainer): 1h at 150-160bpm. Body Weight: 168.5 (lost about 3lbs already) Link to comment Share on other sites More sharing options...
vivalasvegans Posted December 13, 2008 Share Posted December 13, 2008 Keep up the good work. Get down! Link to comment Share on other sites More sharing options...
LocalBrada Posted December 13, 2008 Share Posted December 13, 2008 Keep at it Manny! Link to comment Share on other sites More sharing options...
Manuel Posted December 17, 2008 Author Share Posted December 17, 2008 I had to pause a while, yesterday I woke up with pain in my back (got a cold!? don't know). Today it was better, so I went to gym: Today I've done my back and triceps... Upper Back: 2x11x44; 2x11x55; 3x11x66; 2x11x55; 2x11x44Lower Back: 2x11x55; 2x11x66; 2x11x55Lat Machine Pull Down Front: 11x77 (was too much); 2x11x55 (too less!?)Seated Pulley Rowing Machine: 2x11x55; 3x11x66; 2x11x25 Cable - Bent Over Tricpes Ext.: 3x11x46.8; 3x11x40; 11x35.8Dumbbell Overhead Press: 3x11x15; 2x11x17.5 1h cardio Body Weight: 169.7lbs Link to comment Share on other sites More sharing options...
Manuel Posted December 18, 2008 Author Share Posted December 18, 2008 Yesterday I decided to train every day until the 23th. Then I'm prepared for x-mas and can eat a lot without gaining hehe... Today I did my chest, biceps and lat... Lat Machine - Pull Down Back: 2x11x(66,77), 3x11x88, 2x11x(77,66)Butterfly Machine: 2x11x(55,66,77) Dumbbell - Shoulder Raise Straight Arm: 2x11x(11,13.2,11)Dumbbell - Biceps Curl: 2x11x19.8SZ-Barbell Curls: 2x11x22, 3x11x33 (I used the SZ for the first time, funny thing)Dumbbell - Biceps Curl: 2x11x19.8 Vertical Chest Press: 2x11x(55,66), 3x11x77, 2x11x(66,55) 1h cardio (crosstrainer) (today I've increased the "restistance"? up to level 2) Body Weight: 169.7 Link to comment Share on other sites More sharing options...
Manuel Posted December 19, 2008 Author Share Posted December 19, 2008 Stomach-Day (A): Abdomninal Crunch: 8x(55,66,77), 6x88, 4x99, 3x6x99, 1x110, 5x(88,77,66)Lower Back: 2x11x(55,66,55) Rotary Torso: 2x5x(77,99,121,132,143), 3x2x154Dumbbell Shrugs: some with 27.5 and 19.8; rolling the shoulder back and forward 75min 1h cardio (crosstrainer) Body Weight: 169lbs getting tired from the cardio training... Link to comment Share on other sites More sharing options...
Manuel Posted December 20, 2008 Author Share Posted December 20, 2008 Today I've tried to do a Triceps-A-Workout + started to train my legs Leg Extension: 3x11x33Adductor: 3x11x44Abductor: 4x11x66Leg Press: 11x(55,66,77,88,99) Bent Over Triceps Extension: 2x11x48; 2x4x(52.3, 57.8, 63,3); 2x3x68.9, 2x1x74.4, 2x1x68.9, 6x63.3, 7x57,6, 8x52.3 (waaay too many different weights, had to figure out my max. weight) Dumbbell - Biceps Curl: 3x20x22Dumbbell - Triceps Extension: 3x11x(15.4, 17.6) today no cardio... my body needs a rest... Body Weight: 169.75lbs Link to comment Share on other sites More sharing options...
xveganjoshx Posted December 20, 2008 Share Posted December 20, 2008 I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.Would be great if anyone has an idea, how I can keep up my state during these two months.During the weekends, I'll have maaaaaany time, so i can have a big program If you work out Sat, Sun, plus one other day (even for 45 min), you should be fine. You can follow a 3 split and see good results. Link to comment Share on other sites More sharing options...
Manuel Posted December 21, 2008 Author Share Posted December 21, 2008 I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.Would be great if anyone has an idea, how I can keep up my state during these two months.During the weekends, I'll have maaaaaany time, so i can have a big program If you work out Sat, Sun, plus one other day (even for 45 min), you should be fine. You can follow a 3 split and see good results. thx for your answer, I'll do so. during the week I can't go to gym, but I'm going to do some exercises like push-ups and other stuff without additives. Fr-Su then I'll have big workouts in gym... Link to comment Share on other sites More sharing options...
Manuel Posted December 21, 2008 Author Share Posted December 21, 2008 Upper Back - Seated Pulley Rowing: 5x(77,88);3x4x99; 3x3x110Lat Machine - Pull Down Back: 5x(88,99,110), 3x5x121.2, 5x(110), 2x99Cable - Standing Biceps Curls: 11x46.8, 3x5x57.9 Dumbbell - Biceps Hammer Curl: 11x(17.6,19.8 ), 2x11x22Dumbbell - Biceps Curl: 3x11x22Dumbbell - Shoulder Raise Straight Arm: 2x11x13.2, 11x(15.4, 13.2, 13.2) Vertical Chest Press: 11x(77, 88, 88, 88, 77)Dumbbell - Biceps Concentration Curl: 9x(22, 17.6, 17.6, 15.4)Dumbbell - Shoulder Rolling: 22 1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work Body Weight: 169.2lbs Link to comment Share on other sites More sharing options...
Manuel Posted December 22, 2008 Author Share Posted December 22, 2008 Stomach and Back: Lower Back: 3x11x66; 3x8x77Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88Rotary Torso: 2x11x110, 4x7x132.2Lat Machine Pull Down Front: 11x77, 3x7x99.2 1h cardio (crosstrainer), increased the "resistance" up to 3 (was better than the day before)Body Weight: 170lbs Link to comment Share on other sites More sharing options...
LocalBrada Posted December 22, 2008 Share Posted December 22, 2008 1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work Are you sipping on some water during the cardio? I use to do an hour without drinking water and I'd find that by the last 15 mins my tongue would be dry. Link to comment Share on other sites More sharing options...
Manuel Posted December 22, 2008 Author Share Posted December 22, 2008 1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work Are you sipping on some water during the cardio? I use to do an hour without drinking water and I'd find that by the last 15 mins my tongue would be dry. When I've started with cardio, I drank some water every 20min, but for 3-4 weeks, I don't. Just directly after the cardio... then much of it I think that I generally need less water during training than when i started my "career" in the gym... But I think you shouldn't save on water... drink a bit after 30 min. probably the body learns to arrange by-and-by... Link to comment Share on other sites More sharing options...
Manuel Posted December 23, 2008 Author Share Posted December 23, 2008 Today I had my "finish" training... just called it so, because I've now about 7 days gym-holidays, and so I made a "hard" workout today (cardio)... Vertical Chest Press: 11x77, 3x11x99.2Shoulder Press: 6x55, 4x7x44, 3x7x55Chest Press (other machine): 7x77, 7x66, 7x11x55 Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8Dumbbell - Biceps Curl, Hammer Curl: 11x19.8, 11x17.6 Bent Over Triceps Extension: 10x75.8, 7x75.8, 2x11x46.8 1h5m Cardio (Treadmill) - 10km: first 40 min at 10kmh then went down to 9...8 kmh.. was really hard... I think this workout was really good, my biceps is burning a little bit and I'm proud of my jogging today and the hours of cardio since last week. Now I'll have a break for 7 days or something (just can do pushups or sth.)... I don't know, if I had mentioned it, but I've attended in a competition in our gym..."who kills most cals" (4th and 5th Dec), and I was the ONLY participator .... so I've won this stupid shit and now will get 3 times personal training (a 30 minutes). That's really cool, so I can become acquainted with the rest of the machines and stuff. For Log: I've done Cross Trainer in the competition: 1,5h + 1h at day 1 and (I think) 1h at day 2, that are 3,5h aka 2100 cals. Wish you merry xmas Link to comment Share on other sites More sharing options...
lelle Posted December 24, 2008 Share Posted December 24, 2008 next time we'll meet you can kick my ass badly I'm afraid Link to comment Share on other sites More sharing options...
Manuel Posted December 25, 2008 Author Share Posted December 25, 2008 next time we'll meet you can kick my ass badly I'm afraid yeah that was my proper goal Link to comment Share on other sites More sharing options...
lelle Posted December 26, 2008 Share Posted December 26, 2008 Link to comment Share on other sites More sharing options...
Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 30. Dec:Biceps, Chest, Shoulders Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11 Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55 Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11 Dumbbell - Biceps Concentration Curl: 2x11x15.4Butterfly - 3x11x77Lat Machine - Pull Down Back: 18x99, 18x88, 11x77 Sadly I had no time for cardio... Link to comment Share on other sites More sharing options...
Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 (edited) 31. Dec: Stomach, Lower Back Lower Back: 11x66, 3x8x77, 6x66Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66 Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77 1h cardio (Crosstrainer): 16.31km Body Weight: 168.5lbs Edited January 3, 2009 by Manuel Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 3, 2009 Share Posted January 3, 2009 1 hour of cardio is great! Do you have any goals about increasing the speed or intensity of it? Link to comment Share on other sites More sharing options...
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