Manuels training log!
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
Re: Manuels training log!
Stomach and Back:
Lower Back: 3x11x66; 3x8x77
Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77
Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88
Rotary Torso: 2x11x110, 4x7x132.2
Lat 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
Lower Back: 3x11x66; 3x8x77
Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77
Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88
Rotary Torso: 2x11x110, 4x7x132.2
Lat 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
- LocalBrada
- Gorilla
- Posts: 831
- Age: 37
- Joined: Mon Jul 07, 2008 1:54 pm
- Location: Anchorage, AK (Alaska)
- Contact:
Re: Manuels training log!
Manuel wrote: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.
"Eating should be seen as a ritual of health."
Facebook
Re: Manuels training log!
LocalBrada wrote:Manuel wrote: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...
Re: Manuels training log!
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, 3x11x99.2
Shoulder Press: 6x55, 4x7x44, 3x7x55
Chest Press (other machine): 7x77, 7x66, 7x11x55
Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8
Dumbbell - 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
Vertical Chest Press: 11x77, 3x11x99.2
Shoulder Press: 6x55, 4x7x44, 3x7x55
Chest Press (other machine): 7x77, 7x66, 7x11x55
Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8
Dumbbell - 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



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

Re: Manuels training log!
next time we'll meet you can kick my ass badly I'm afraid 

Re: Manuels training log!
lelle wrote:next time we'll meet you can kick my ass badly I'm afraid
yeah that was my proper goal

Re: Manuels training log!
30. Dec:
Biceps, Chest, Shoulders
Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4
alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11
Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66
Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55
Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8
alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11
Dumbbell - Biceps Concentration Curl: 2x11x15.4
Butterfly - 3x11x77
Lat Machine - Pull Down Back: 18x99, 18x88, 11x77
Sadly I had no time for cardio...
Biceps, Chest, Shoulders
Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4
alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11
Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66
Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55
Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8
alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11
Dumbbell - Biceps Concentration Curl: 2x11x15.4
Butterfly - 3x11x77
Lat Machine - Pull Down Back: 18x99, 18x88, 11x77
Sadly I had no time for cardio...

Re: Manuels training log!
31. Dec: Stomach, Lower Back
Lower Back: 11x66, 3x8x77, 6x66
Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66
Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154
Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77
1h cardio (Crosstrainer): 16.31km
Body Weight: 168.5lbs
Lower Back: 11x66, 3x8x77, 6x66
Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66
Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154
Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77
1h cardio (Crosstrainer): 16.31km
Body Weight: 168.5lbs
Last edited by Manuel on Sat Jan 03, 2009 11:41 am, edited 1 time in total.
- vivalasvegans
- Elephant
- Posts: 1962
- Joined: Fri Aug 15, 2008 10:06 pm
Re: Manuels training log!
1 hour of cardio is great!
Do you have any goals about increasing the speed or intensity of it?

Do you have any goals about increasing the speed or intensity of it?
Radical simply means "grasping things at the root." - Angela Davis
Re: Manuels training log!
1.Jan: Upper Back, Triceps
Upper Back - Seated Pulley Rowing: 6x77, 6x88, 3x6x99, 3x8x88
Row Rear Deltoid: 6x77, 5x99, 4x110, 5x110, 3x3x121
Lat Machine - Pull Down Back: 5x99, 5x110, 5x121, 3x2x132, 2x5x121, 2x5x99
Shoulder Press: 8x44, 8x55, 6x66, 7x66, 8x55
Dumbbell - Triceps Extension: 5x11x17.6, 3x11x22
alt. Dumbbell - Shoulder Press: 5x11x17.6, 2x11x15.4
1h cardio (Crosstrainer)
Body Weight: 166.8 lbs
Upper Back - Seated Pulley Rowing: 6x77, 6x88, 3x6x99, 3x8x88
Row Rear Deltoid: 6x77, 5x99, 4x110, 5x110, 3x3x121
Lat Machine - Pull Down Back: 5x99, 5x110, 5x121, 3x2x132, 2x5x121, 2x5x99
Shoulder Press: 8x44, 8x55, 6x66, 7x66, 8x55
Dumbbell - Triceps Extension: 5x11x17.6, 3x11x22
alt. Dumbbell - Shoulder Press: 5x11x17.6, 2x11x15.4
1h cardio (Crosstrainer)
Body Weight: 166.8 lbs
Last edited by Manuel on Sat Jan 03, 2009 11:41 am, edited 1 time in total.
Re: Manuels training log!
Legs
Abductor: 11x55, 11x66, 11x77, 5x11x88
Adductor: 11x44, 2x11x33, 3x11x44, 2x11x55, 2x11x66
Leg Extension: 2x11x44, 11x55, 11x44, 5x11x55
Leg Press: 11x88, 2x11x110, 11x99, 11x88... then got a bit knee-ache...
leg day... no cardio
Abductor: 11x55, 11x66, 11x77, 5x11x88
Adductor: 11x44, 2x11x33, 3x11x44, 2x11x55, 2x11x66
Leg Extension: 2x11x44, 11x55, 11x44, 5x11x55
Leg Press: 11x88, 2x11x110, 11x99, 11x88... then got a bit knee-ache...
leg day... no cardio
Re: Manuels training log!
vivalasvegans wrote:1 hour of cardio is great!![]()
Do you have any goals about increasing the speed or intensity of it?
Thanks! I try to increase both... speed (distance) and intensity... but that's not my primary goal... just doing cardio as intensive as possible to get a negative energy balance and loosing fat (work's well...). Later I would like to jog more. By now I'm able to jog for a hour, but everytime I do this my knees ache or any muscle...



Re: Manuels training log!
lelle made a seitan man for us... my girlfried named it "Erdfried" (don't ask me why...)
he ment he has copied me, but I think he understates my maleness
hehe
he ment he has copied me, but I think he understates my maleness

Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 9 guests