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PostPosted: Tue Sep 18, 2007 12:12 am 
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Rabbit
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Joined: Mon Sep 03, 2007 5:47 am
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Location: germany
...yesterday did some running in the morning, 6.5 km slowly.

later went to the gym with my bike (and back, of course).
there, i did some gymnastics/stretching for 60 minutes, included many sun salutations.

finally did some calf lifting 3 x 10 with 30 kg.


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PostPosted: Wed Sep 26, 2007 5:36 am 
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Location: germany
yesterday i had again at last a strength training. the week before, i unforunately had a cold so i couldn't train :(

sun salutations and gymnastics for warm-up

lat pulldown 10 x 35 kg, 10 x 40 kg, 8 x 45 kg, 6 x 50 kg
rowing at machine 10 x 40 kg, 8 x 45 kg, 8 x 50 kg
lunge walking 3 x 26
squats reverse hanging 7, 7, 6
hyperextensions 3 x 12
squats 3 x 35
bizep curls 3 x 10 (9 kg dumbbell)
crunches 50, 50 reverse
L-sit 1 x 10
planks 3 x 1 Min.

i need to increase the weights at lat pulldown, rowing machine and for bizep curls next week :)


today i already was out with my bike for 9.1 km. after that, i practiced the sidesplit on the machine up to 155°.


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PostPosted: Fri Sep 28, 2007 2:18 am 
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training yesterday...

warm-up:
5 minutes jogging, sun salutations

upright row 3 x 10 (20 kg)
bench press 10, 10, 10, 12 (30 kg) -> love it! i need to increase the weight for next week up to 35 kg
pullovers 2 x 10 (12 kg), 1 x 12 (15 kg)
lateral dumbbell raise 3 x 10 (5 kg)
shoulder press (dumbbells) 3 x 10 (7 kg)

after that, 90 min. yoga lesson.


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PostPosted: Fri Sep 28, 2007 2:27 am 
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Location: Muenster, Germany
Your schedule is really impressive! It makes clear why you look so amazing! :headbang: :flower: :notworthy:

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PostPosted: Fri Sep 28, 2007 2:44 am 
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Location: germany
thank you flanders :)


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PostPosted: Sat Sep 29, 2007 1:14 pm 
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Joined: Mon Sep 03, 2007 5:47 am
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Location: germany
training today:

warm-up: 10 min. running on machine and sun salutations

lunge walking 2 x 30
lat pulldown 10 (40 kg), 8 (50 kg)
rowing machine 10 (50 kg), 8 (60 kg)
squats reverse hanging 3 x 7
calf lifting 12 (40 kg), 2 x 12 (50 kg)
barbell bent over row 3 x 12 (25 kg)
squats 1 x 20
deadlifts 3 x 12 (35 kg)
lunges 3 x 16 (KH 7 kg)
front squats 3 x 10 (20 kg)
dumbbell bent over row 3 x 10 (15 kg)
scott-curls with dumbbell 3 x 12 (7 kg)
pull ups 2 x 2
L-sit 3 x 10
carrying weights around 1000 kg ;)

stretching, sun salutations

later 8 km biking in 20 min.


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PostPosted: Wed Oct 03, 2007 5:48 am 
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Location: germany
5 min. walking on machine
sun salutations
stretching, gymnastics

upright row with barbell 3 x 10 (20 kg)
bench press 12 (30 kg), 8 (35 kg), 12 (30 kg), 10 (30 kg), 8 (30 kg)
pull overs 3 x 12 (15 kg)
lateral dumbbell raise 3 x 10 (5 kg)
front raise 3 x 10 (5 kg)
shoulder press with dumbbells 12, 8, 6 (9 kg)
calf lifting 3 x 12 (50 kg)
butterfly 12, 10, 8 (20 kg)
cable push downs 3 x 12 (25 kg)
pull ups 2 x 2
L-sit 2 x 10
planks 2 x 1 Min.
crunches 1 x 50, 1 x 50 reverse


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PostPosted: Wed Oct 10, 2007 3:36 pm 
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Rabbit
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Location: germany
training monday:

running: extensive (slowly) 5 + 1 km
41 Min. + 19 Min.

Crosstrainer 20 Min.

sun salutations

Lat pull down tight 10 x 35 kg
pull ups (with light assistance) 7
bench press 20 (20 kg), 12 (30 kg)
jump squats 5

sidesplit machine 150°
30 Min. stretching/gymnastics

abdomen-legs-butt (don't know how to translate) :D 60 Min.
Savate 90 Min.
____________________

training tuesday:


50 minutes yoga asanas
biking 39 min. (11,1 km)
stretching/gymnastics 10 min.

____________________________

training today:

15 Min. Crosstrainer

60 Min. yoga asanas

biking:
21,5 km (62 Min.)
9,2 km (29 Min.)
7,9 km (22 Min.)

5 Min. rope skipping
90 Min. freefight (boxing)

lunge walking 3 x 30
upright rowing with barbell 3 x 10 (20 kg)
bench press 20 (20 kg), 3 x 10 (30 kg)


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PostPosted: Fri Oct 19, 2007 2:50 pm 
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Posts: 98
Location: germany
two weeks ago, i started with savate (boxe francaise savate - french kickboxing) training twice a week and freefight training additional once a week. i got so much stiffness in my lats from boxing! ARGH!
but training is great and so much fun!
we often play soccer with a soft ball for warming up, i love it, too. :fball:

i also made good progresses at pull ups and bench pressing.
last week, i died at repetition number 8 at bench pressing with 35 kg - yesterday i did 20 reps (20 kg), 12 (30 kg) and then 3 x 12 with 35 kg :cheers:

tomorrow is pull up day ;)
it's not anymore that hard to do 3 reps, even with holding a little longer up.


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