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 Post subject: Manuels training log!
PostPosted: Sun Dec 07, 2008 12:47 pm 
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Rabbit
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
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 :-)


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 Post subject: 2008-09-01
PostPosted: Sun Dec 07, 2008 12:59 pm 
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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)]


Last edited by Manuel on Sun Dec 07, 2008 1:09 pm, edited 1 time in total.

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 Post subject: 2008-12-07
PostPosted: Sun Dec 07, 2008 1:07 pm 
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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)


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 Post subject: Re: Manuels training log!
PostPosted: Sun Dec 07, 2008 1:18 pm 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
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 :-)


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 Post subject: Re: Manuels training log!
PostPosted: Thu Dec 11, 2008 3:00 pm 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
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, 10x88
Cable - Bent Over Tricpes Ext.: 3x12x46
Butterfly Machine: 20x44, 3x11x55
Vert. 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, 2x15x55
Vert. 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...


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 Post subject: Re: Manuels training log!
PostPosted: Sat Dec 13, 2008 2:29 pm 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
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)


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 Post subject: Re: Manuels training log!
PostPosted: Sat Dec 13, 2008 3:28 pm 
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Posts: 1972
Keep up the good work.

Get down!

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 Post subject: Re: Manuels training log!
PostPosted: Sat Dec 13, 2008 4:22 pm 
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Location: Anchorage, AK (Alaska)
Keep at it Manny!

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 Post subject: Re: Manuels training log!
PostPosted: Wed Dec 17, 2008 1:38 pm 
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Joined: Sun Dec 07, 2008 9:17 am
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Location: Germany, Stuttgart
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; 2x11x44
Lower Back: 2x11x55; 2x11x66; 2x11x55
Lat 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; 11x35.8
Dumbbell Overhead Press: 3x11x15; 2x11x17.5

1h cardio

Body Weight: 169.7lbs


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 Post subject: Re: Manuels training log!
PostPosted: Thu Dec 18, 2008 11:59 am 
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Joined: Sun Dec 07, 2008 9:17 am
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Location: Germany, Stuttgart
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: 2x11x19.8
SZ-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


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 Post subject: Re: Manuels training log!
PostPosted: Fri Dec 19, 2008 11:21 am 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
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), 3x2x154
Dumbbell 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...


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 Post subject: Re: Manuels training log!
PostPosted: Sat Dec 20, 2008 1:05 pm 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
Today I've tried to do a Triceps-A-Workout + started to train my legs

Leg Extension: 3x11x33
Adductor: 3x11x44
Abductor: 4x11x66
Leg 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: 3x20x22
Dumbbell - Triceps Extension: 3x11x(15.4, 17.6)


today no cardio... my body needs a rest...

Body Weight: 169.75lbs


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 Post subject: Re: Manuels training log!
PostPosted: Sat Dec 20, 2008 1:52 pm 
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Location: Atlanta, Ga
Manuel wrote:
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.

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 Post subject: Re: Manuels training log!
PostPosted: Sun Dec 21, 2008 1:39 pm 
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Location: Germany, Stuttgart
xveganjoshx wrote:
Manuel wrote:
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...


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 Post subject: Re: Manuels training log!
PostPosted: Sun Dec 21, 2008 1:59 pm 
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Joined: Sun Dec 07, 2008 9:17 am
Posts: 82
Location: Germany, Stuttgart
Upper Back - Seated Pulley Rowing: 5x(77,88);3x4x99; 3x3x110
Lat Machine - Pull Down Back: 5x(88,99,110), 3x5x121.2, 5x(110), 2x99
Cable - Standing Biceps Curls: 11x46.8, 3x5x57.9

Dumbbell - Biceps Hammer Curl: 11x(17.6,19.8 ), 2x11x22
Dumbbell - Biceps Curl: 3x11x22
Dumbbell - 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


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