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 Post subject: Re: Michaël's log
PostPosted: Thu Jun 16, 2011 11:29 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
- cycling: 10km in 24,30 minutes
- shoulder press machine: 1 x 15 45kg, 2 x 10 50kg
- lat pulldown: 1 x 15 40kg, 2 x 10 45kg
- dumbell front raises: 2 x 10 6kg
- dumbell side raises: 2 x 10 6kg
- shrugs: 3 x 10 50kg

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 Post subject: Re: Michaël's log
PostPosted: Mon Jun 20, 2011 12:28 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
- cycling: 10km in 24 minutes
- single leg extension: 1 x 10 25kg, 1 x 8 25kg, 2 x 9 30kg, alternating untill failure
- single leg press: 2 x 10 90kg superset, 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 superset 90kg
- calf raises: 1 x 15 50kg, 2 x 10 60kg
- torso rotation machine: 3 x 20 15kg
- dumbell squats: 3 x 10 28kg (2 x 14kg)

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 Post subject: Re: Michaël's log
PostPosted: Thu Jun 23, 2011 11:59 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
- cycling: 10km in 24 minutes
- vertical row: 3 x 10 40kg
- seated row: 3 x 15 30kg
- doing some shoulder exercices with 2 4kg dumbells

back ache since a few days..went to a chiropracter who 'loosened' my lower back up but still feeling the mellow pain. he siad it could take up to 3 days for the pain to go away. that will be tomorrow. i hope he is right :)

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 Post subject: Re: Michaël's log
PostPosted: Tue Jul 05, 2011 3:04 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Didn't train last week due to a cold. Back ache is still there, will need more therapy i think. plan on training my legs twice a week. starting today, but will see how far i get with the back pains..

05/07/2011

- cycling: 10km in 25.11 minutes
- calf raises: 1 x 15 50kg, 1 x 10 50kg, 1 x 12 50kg
- single leg extension: 3 x 8 25kg
- weighted lunges: 3 x 10 16kg (2 x 8kg dumbells)
- dumbell squats: 5 x 10 16kg (2 x 8kg dumbells)

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 Post subject: Re: Michaël's log
PostPosted: Wed Jul 06, 2011 8:18 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Chest press
1 x 20 x 35kg
1 x 15 x 40kg
1 x 10 x 45kg
1 x 9 x 45kg
1 x 8 x 45kg
1 x 7 x 45kg
1 x 6 x 45kg
1 x 5 x 45kg
1 x 4 x 45kg
1 x 3 x 45kg
1 x 2 x 45kg
1 x 5 x 50kg

Barbell Curls
1 x 20 x 10kg
5 x 10 x 15kg

Had to stop training because of the lower back pain..not good.

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 Post subject: Re: Michaël's log
PostPosted: Sat Jul 09, 2011 3:24 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
09/07/2011

Cycling
10km in 24.10 minutes

Calf raises
3 x 15 50kg
2 x 10 60kg

Single leg extension
3 x 8 25kg
2 x 10 30kg

Dumbell squats
1 x 15 20kg (2 x 10kg)
i tried the second set but had to stop because of the lower back.
Bodyweight squats
3 x 10

Dumbell static lunges
5 x 10 16kg (2 x 8kg)

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 Post subject: Re: Michaël's log
PostPosted: Mon Jul 11, 2011 12:09 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Vertical row
2 x 15 x 35kg
2 x 10 x 40kg
2 x 8 x 45kg
4 x 6 x 45kg

Lat pulldown
2 x 10 x 35kg
4 x 10 x 40kg

Cable one arm tricep extension
2 x 10 x 7.5kg
2 x 8 x 10kg
1 x 7 x 10kg
1 x 6 x 10kg

Seated row
1 x 10 x 20kg
1 x 10 x 25kg
3 x 10 x 30kg

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 Post subject: Re: Michaël's log
PostPosted: Wed Jul 13, 2011 12:46 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Cycling
10km in 25 minutes

Calf raises
5 x 10 x 50kg

Single leg extension
2 x 8 x 25kg
5 x 7 x 30kg

Dumbell squats
5 x 10 x 16kg (2 x 8kg dumbells)

Dumbell static lunges
5 x 10 x 16kg (2 x 8kg dumbells)

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 Post subject: Re: Michaël's log
PostPosted: Fri Jul 15, 2011 12:42 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Cycling
5km in 11.40 minutes

Chest press
1 x 15 x 35kg
1 x 10 x 40kg
1 x 8 x 45kg
1 x 8 x 45kg
3 x 6 x 50kg
2 x 6 x 55kg
1 x 6 x 60kg
1 x 6 x 55kg
1 x 6 x 50kg
1 x 6 x 45kg
1 x 6 x 40kg

Barbell curls
6 x 10 x 20kg

Dumbell curls
5 x 10 x 8kg

Concentration curls
1 x 5 x 8kg

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 Post subject: Re: Michaël's log
PostPosted: Sun Jul 17, 2011 5:33 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Did a 6km sunday morning run.
Lower back started to ache in the half of my run.
Seems like i have to go to the physio again. Damn.

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 Post subject: Re: Michaël's log
PostPosted: Mon Jul 18, 2011 12:44 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Cycling
10km in 23.18 minutes

Vertical row
1 x 15 x 35kg
1 x 10 x 40kg
5 x 8 x 45kg

Lat pulldown
5 x 10 x 40kg

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 Post subject: Re: Michaël's log
PostPosted: Wed Jul 20, 2011 2:34 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Cycling
10km in 24.15 minutes

Calf raises
5 x 10 x 50kg

Single leg extension
5 x 5 x 25kg
5 x 5 x 30kg

Dumbell static lunges
5 x 10 x 16kg (2 x 8kg)

Bodyweight squats
5 x 15

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 Post subject: Re: Michaël's log
PostPosted: Sat Jul 23, 2011 1:57 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
23/07/2011

Cycling
10km in 25.45 minutes

Chest press
1 x 10 x 45kg
1 x 10 x 50kg
1 x 8 x 55kg
1 x 6 x 60kg
1 x 4 x 65kg
1 x 4 x 60kg
1 x 6 x 55kg
50kg untill failure

Barbell curls
2 x 10 x 20kg
2 x 6 x 20kg (short bending range)

Seated dumbell curls
2 x 8 x 8kg dumbell
2 x 6 x 8kg dumbell (short bending range)

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 Post subject: Re: Michaël's log
PostPosted: Mon Jul 25, 2011 11:44 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Cycling
10km in 25.48 minutes

Vertical row
1 x 10 x 35kg
1 x 8 x 40kg
1 x 8 x 45kg
1 x 6 x 50kg
2 x 6 x 55kg
1 x 6 x 50kg
2 x 8 x 45kg

Lat pulldown
1 x 10 x 40kg
3 x 8 x 45kg
1 x 10 x 40kg

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 Post subject: Re: Michaël's log
PostPosted: Wed Jul 27, 2011 1:51 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 443
Location: Belgium
Warmup
5 minutes cycling

Single leg extension
1 x 10 x 25kg
1 x 8 x 30kg
2 x 6 x 35kg
2 x 5 x 35kg
2 x 4 x 35kg
2 x 3 x 35kg
2 x 2 x 35kg
2 x 1 x 35kg

Barbell curls
1 x 15 x 20kg
1 x 10 x 20kg
1 x 8 x 20kg
1 x 6 x 20kg

Hammer curls
1 x 8 x 10kg
2 x 6 x 10kg

Calf raises
1 x 15 x 40kg
1 x 10 x 50kg
1 x 8 x 50kg
had to stop because of the back ache.

10 minutes cycling

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