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Pofi's log


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OK...time to lay the foundation of my log. I'll try to keep this up to date but first need to post some basic stuff.

 

On the 10th of march I joined a gym to get serious with training. Before that I used the possibilities at home (bench and some weights, body weight exercises) but not regularly. More about the history is written in my introduction.

 

As the gym has put numbers on the different machines I'll use those to specify the exercises with machines in this log.

 

So here is the list of machines that I'll be extending as I change my workout. As I'm not sure how to translate the movements on the machines into common names for exercises I just list the numbers and the muscles that should be trained. If anyone has a better idea to display that...please step forward...

 

Number    Muscles trained
A1        gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle
A3        gluteus medius, gluteus minimus
A4        adductores
B1        quadriceps femoris
B5        biceps femoris, semitendinosus muscle
B7        biceps femoris, semitendinosus muscle
C3        teres major, biceps brachii
C5        deltoids, rhomboids, trapezius, teres major
C7        teres major, biceps brachii, rhomboids, trapezius (middle part)
F2        rectus abdominis
F3        erector spinae, quadratus lumbarum

To have a good starting point for this log I'l list the progress so far, starting from the 10th of march to the 8th of april. Table shows number of machine and starting to current weight. I'll skip the repetitions for this overview but the "target" zone is 12-15 repetitions, although all exercises are done in one set with as many reps possible. If I get more than 15 reps...the weight will be increased by 5-10% for the next set. Less than 12 reps...weight will be decreased by 5-10%.

 

Number    Weight in pounds
A1        80->130
A3        60->80
A4        70->130
B1        70->112
B5        122 (switched to this one recently from B7)
B7        88->122
C3        100->132
C5        80->90 (shortly at 100 but had to go down again)
C7        80->120
F2        44->68
F3        60->90

 

Normally I added a few extra exercises to this plan...and I'll be getting back to doing that...if my injury is completely healed. The left shinbone still has a slight swelling but is nearly healed so far. Still have to be careful though. And the right wrist is getting better but there is still a problem in the area of trapezoid, trapezium and scaphoid. The hand is usable but cannot take too much pressure or weight.

 

Phew...quite a long intro

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OK...update for friday the 10th and today the 13th of april:

 

10th

Before training

Smoothie with lettuce, tomatoes, kiwi fruits, pepper, basil, carrots, bananas

Total 475 calories, 14.34g protein, 88.23g carbohydrates, 3.79g fat

Training (about 1h)

A1 18reps x 140pounds

F3 16reps x 90pounds

F2 13reps x 68pounds

C7 18reps x 126pounds

C5 16reps x 90 pounds

C3 19reps x 138pounds

B5 14reps x 128pounds

B1 15reps x 118pounds

A3 18reps x 84pounds

A4 16reps x 136pounds

After training

Kidney beans, mushrooms, tomatoes, dried figs, avocados, almonds

Total 1417 calories, 69.65g protein, 180.43g carbohydrates, 45.43g fat

 

Total of day 3069.8 calories, 115.92g protein, 473.95g carbohydrates, 71.89g fat

 

 

13th

Before training

kidney beans, mushrooms, tomatoes

Total 626 calories, 52.55g protein, 94.84g carbohydrates, 3.89g fat

Training (about 1h)

A1 19reps x 148pounds

F3 15reps x 90pounds

F2 14reps x 68pounds

C7 16reps x 134pounds

C5 17reps x 90 pounds

C3 15reps x 144pounds

B5 15reps x 128pounds

B1 18reps x 118pounds

A3 15reps x 88pounds

A4 15reps x 142pounds

After training

Bananas, avocados, hazelnuts, kiwi fruits

Total 1418 calories, 18.47g protein, 149.57g carbohydrates, 80.28g fat

 

Total of day 3234.8 calories, 124.08g protein, 466.57g carbohydrates, 91.38g fat

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15th of april

 

Before training

Salad with rocket, tomatoes, mushrooms, soy sprouts, corn, kidney beans and cabbage, three bananas

Total 615 calories, 19.16g protein, 121.21g carbohydrates, 4.06g fat

Training (about 1h)

A1 21reps x 156pounds

F3 16reps x 90pounds

F2 15reps x 68pounds

C7 15reps x 140pounds

C5 15reps x 90 pounds

C3 18reps x 144pounds

B5 15reps x 128pounds

B1 15reps x 124pounds

A3 14reps x 88pounds

A4 17reps x 142pounds

After training

Kidney beans, almonds, sultanas

Total 1437 calories, 61.13g protein, 165.3g carbohydrates, 57.34g fat

 

Total of day 3737.3 calories, 121.3g protein, 528.6g carbohydrates, 117.73g fat

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17th of april

 

Before training

Salad with lettuce, tomatoes, corn, kidney beans, olives and cabbage, three bananas

Total 683 calories, 14.01g protein, 127g carbohydrates, 10.84g fat

Training (about 1h)

A1 17reps x 164pounds

F3 17reps x 90pounds

F2 14reps x 68pounds

C7 17reps x 140pounds

C5 19reps x 90 pounds

C3 15reps x 152pounds

B5 15reps x 128pounds

B1 15reps x 124pounds

A3 15reps x 88pounds

A4 13reps x 150pounds

After training

Kidney beans, almonds, grape seed drink

Total 1282 calories, 64.67g protein, 97.48g carbohydrates, 71.19g fat

 

Total of day 3582.4 calories, 111.47g protein, 466.83g carbohydrates, 134.98g fat

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20th of april

 

Before training

Salad with lettuce, tomatoes, corn and cabbage, three bananas

Total 1035 calories, 24.44g protein, 208.25g carbohydrates, 8.32g fat

 

Training (about 1h)

A1 15reps x 172pounds

F3 18reps x 90pounds

F2 13reps x 68pounds

C7 12reps x 148pounds

C5 12reps x 100 pounds

C3 15reps x 152pounds

B5 15reps x 128pounds

B1 15reps x 124pounds

A3 15reps x 88pounds

A4 14reps x 150pounds

 

Negative concentration curl: each side 15reps x 10kg

 

After training

Kidney beans, almonds, kiwi fruit, figs

Total 1671 calories, 71.09g protein, 183.41g carbohydrates, 71.22g fat

 

Total of day 4006.2 calories, 130.53g protein, 606.93g carbohydrates, 108.93g fat

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22th of april

 

Before training

Salad with rocket, tomatoes, kidney beans, soy sprouts and cabbage, four bananas

Total 672 calories, 24.95g protein, 131.79g carbohydrates, 2.72g fat

 

Training (about 1h)

A1 18reps x 172pounds

F3 20reps x 90pounds

F2 15reps x 68pounds

C7 14reps x 148pounds

C5 15reps x 100 pounds

C3 15reps x 152pounds

B5 15reps x 128pounds

B1 18reps x 124pounds

A3 13reps x 88pounds

A4 17reps x 150pounds

 

Concentration curl: each side 5reps x 20kg

Negative concentration curl: each side 15reps x 10kg

Some crunches and push-ups (didn't count the reps)

 

After training

Kidney beans, almonds, kiwi fruit, shake with sultanas, soy and grape seed powder

Total 1746 calories, 94.66g protein, 133.6g carbohydrates, 91.74g fat

 

Total of day 4202.8g calories, 159.83g protein, 489.34g carbohydrates, 171.32g fat

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Thanks Tasha.

 

So far I'm concentrating on the days I work out, especially before and after training. But if there is something you guys would like to see me post here...just say so...

Edited by Pofi
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24th of april

 

Before training

Salad with lettuce, tomatoes, soy sprouts, mushrooms, cucumber and cabbage, three bananas

Total 342 calories, 9.02g protein, 68.83g carbohydrates, 1.64g fat

 

Training (about 1h)

A1 15reps x 182pounds

F3 12reps x 100pounds

F2 14reps x 68pounds

C7 15reps x 148pounds

C5 12reps x 100 pounds

C3 12reps x 152pounds

B5 15reps x 128pounds

B1 15reps x 130pounds

A3 15reps x 88pounds

A4 12reps x 158pounds

 

Negative concentration curl: each side 15reps x 10kg

French curls: 10reps x 20kg (10kg each side)

Some crunches, push-ups and blanks

 

After training

Dates, salad with kidney beans, mushrooms, tomatoes, lettuce, kiwi fruit

Total 1451 calories, 51.27g protein, 289.83g carbohydrates, 5.81g fat

 

Total of day 3740.2g calories, 105.11g protein, 605.37g carbohydrates, 90.6g fat

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27th of april

 

Before training

Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas

Total 837 calories, 15.01g protein, 153.77g carbohydrates, 15.31g fat

 

Training (about 1h)

A1 15reps x 182pounds

F3 13reps x 100pounds

F2 14reps x 68pounds

C7 15reps x 148pounds

C5 14reps x 100 pounds

C3 13reps x 152pounds

B5 15reps x 128pounds

B1 13reps x 130pounds

A3 15reps x 88pounds

A4 14reps x 158pounds

 

 

F2 5reps x 78pounds

Negative concentration curl: each side 20reps x 10kg

French curls: 10reps x 20kg (10kg each side)

 

 

After training

Hazel nuts, smoothie with lettuce, tomatoes, soy, sultanas, loquats, and grape seed powder

Total 1324 calories, 94.88g protein, 74.49g carbohydrates, 69.97g fat

 

Total of day 3795.1g calories, 144.02g protein, 434.49g carbohydrates, 157.1g fat

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Yeah you should start posting the name of the excersise. There are a lot of different ones for every musclegroup.

 

And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.

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i don't get this log. don't you know how to call the excercises you're doing? no offense but like this i'm actually not able to say anything about your training cause i simply don't know what you're doing.

 

Well...lets see if it helps you if I put up the names they have on the websites of the producers of the machines I use. Numbers link to the decription and picture of the machine (if available online):

 

Number Name

A1 hip extension

A3 hip abduction

A4 hip adduction

B1 leg extension

B5 prone leg curl

B7 seated leg curl

C3 torso arm

C5 rear delt pec fly

C7 seated row

F2 core ab isolator

F3 lower back

 

Not all the machines shown in the links are the ones that are available in my gym but they are similar, maybe some older models. I just found a description of the exercises on the website of a similar gym. You can look them up here. They also offer a tour through the studio and some photos.

 

If any of you guys know how I can log my training sessions in a way, so that they are more useful to you or you at least get the idea of what I'm doing, please let me know. I would love to modify the log accordingly.

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And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.

 

Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore.

 

And the kidney beans are the ones from the tin, which probably are heat treated as well.

 

I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears.

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you're training at kieser?

 

i really don't like the selection of your exercises. and i hope those are very old versions of the machines you're using cause they look horrible to me.

 

No...I'm training in a gym similar to Kieser called Ortho Training. They also use those machines but I have no idea how old those machines are. At least they look a bit different. Maybe I have a look for a date next time.

 

By the way. If those machines look horrible to you, can you give me an idea how machines should look like?

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well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body.

 

is there any specific reason why you're training there and not at a real gym? what are your goals?

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well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body.

 

is there any specific reason why you're training there and not at a real gym? what are your goals?

 

To answer the first part of your question, you probably have to tell me what you see as the difference between Ortho Training and a real gym.

 

About my goals I would say that my main goal is a increase in strength. Latest test showed that I lack about 30% of the strength that I should have. I also need some volume, especially in the upper body. But that should come as part of the strength training anyhow and is not the primary goal. From the standpoint of the physique I would say that Tim VanOrden or Guillaume Desilets would be my first target area.

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a real gym has free weights and not only machines.

 

if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.

you should read this and then get serious about your training:

 

http://startingstrength.wikia.com/wiki/FAQ

http://www.team-andro.com/phpBB3/wkm-trainingsgrundlagen-t36987.html

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a real gym has free weights and not only machines.

 

OK...but the free weights I have at home...including a bench should cover that part for the moment. Another reason I choose this gym was the cooperation with doctors. Haven't found too many gyms here that offered that but maybe, when I get stronger and gain more experience in that area, I'll switch...

 

if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.

you should read this and then get serious about your training:

 

http://startingstrength.wikia.com/wiki/FAQ

http://www.team-andro.com/phpBB3/wkm-trainingsgrundlagen-t36987.html

 

Thanks for the links...I'll have a look at them.

 

So far the training with the machines is showing progress. Will be making some changes to the workout there, probably next week. And if time permits I'll add other exercises to that to complement the training with the machines.

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And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.

 

Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore.

 

And the kidney beans are the ones from the tin, which probably are heat treated as well.

 

I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears.

 

Okay mate, I was confused about this mostly:

 

Before training

Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas

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29th of april

 

Before training

Salad with lettuce, tomatoes, soy sprouts, corn, cabbage and kidney beans, three bananas and some dried dates

Total 1148 calories, 17.94g protein, 250.17g carbohydrates, 4.74g fat

 

Training (about 1h)

Trying to make the exercises a bit clearer. If it is still not understandable...please make suggestions.

 

hip extension(A1) 15reps x 182pounds

lower back(F3) 12reps x 100pounds

core ab isolator(F2) 18reps x 68pounds

seated row(C7) 17reps x 148pounds

rear delt pec fly(C5) 15reps x 100 pounds

torso arm(C3) 14reps x 152pounds

prone leg curl(B5) 16reps x 128pounds

leg extension(B1) 14reps x 130pounds

hip abduction(A3) 17reps x 88pounds

hip adduction(A4) 15reps x 158pounds

 

core ab isolator(F2) 5reps x 78pounds

 

 

After training

Almonds, smoothie with pakchoy, tomatoes, grape seed powder, kiwi fruits and some soy sauce

Total 1447 calories, 54.82g protein, 50.44g carbohydrates, 114.37g fat

 

Total of day 4153.8g calories, 101.35g protein, 398.65g carbohydrates, 233.49g fat

Edited by Pofi
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Okay mate, I was confused about this mostly:

 

Before training

Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas

 

Yes...normally I go directly from work to the training (between 2-3 p.m.). That means that my lunch is nearly the last thing I eat before the training and that normally is a "big" salad from the salad bar in our canteen. Sometimes they offer soy sprouts as well and those are the ones that end up in my salad (and on this log) then...

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1st of May

 

Before training

Mushrooms, almonds and hazelnuts

Total 1242 calories, 46.48g protein, 28.24g carbohydrates, 105.62g fat

 

Training (about 1h)

hip extension(A1) 15reps x 182pounds

lower back(F3) 13reps x 100pounds

core ab isolator(F2) 13reps x 74pounds

seated row(C7) 13reps x 156pounds

rear delt pec fly(C5) 14reps x 100 pounds

torso arm(C3) 15reps x 152pounds

prone leg curl(B5) 13reps x 134pounds

leg extension(B1) 15reps x 130pounds

hip abduction(A3) 12reps x 92pounds

hip adduction(A4) 15reps x 158pounds

 

core ab isolator(F2) 3reps x 90pounds

Negative concentration curl 17reps x 10kg

 

After training

Kidney beans and dried figs

Total 1966 calories, 69.06g protein, 380.97g carbohydrates, 13.92g fat

 

Total of day 3846.8g calories, 121.16g protein, 549.15g carbohydrates, 121.09g fat

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