Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 5.2.Bench Press: 3x10x44Deadlifts: 3x10x44Bent Over Row: 3x10x22Vertical Leg-Hip-Raise:4x10alt. Assisted Dips: 10@57,10@57, 10@73Lat. Circle: 10x11, 10x13Lat. Raise: 10x13, 10x11Biceps Curls: 3x10x22Lower Back: 3x10Crunch Machine: 2x10x77Military Press: 8x44, 6x44, 5x44Squats: 3x10x44Biceps Curls: 3x10x22 1h cardio crosstrainer: 15.2km, 6-9-..15..9..15 Body Weight: 161.2lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 Bench Press: 2x10x44, 9x44Bent Over Row: 10x44, 2x10x66Deadlifts: 3x10x66Upright Row: 3x10x22Vertical Leg-Hip-Raise: 4x10Assisted Dips: 10@42, 2x10@57Military Press: 10x44, 6x44, 5x44Squats: 3x10x55Lat. Circle: 10x13Biceps Curls: 3x10x22Lat. Raise: 10x13, 2x10x9Triceps Ext.: 3x10x22Lower Back: 3x10Crunches Machine: 9x77, 10x73Triceps Cable: 2x10x35.8Row Machine: 10x66, 10x77Rotary Torso: 2x10x143 1h cardio crosstrainer, 7-10-13-10-7.. 15.15km, 760cals Body Weight: 160lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 10.2.Bench Press: 11x44, 9x44, 8x44Bent Over Row: 3x10x66Deadlift: 2x10x66Upright Row: 3x10x22Vert. LH Raise: 4x10Ass. Pullups: 10@42, 9@42, 10@73Military Press: 9x38.5, 2x8x33Squats: 10x55, 2x11x55Lower Back: 3x10Biceps Curl: 3x10x22Lat Raise: 10x11Lat Circle: 10x13 Body Weight: 156lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 last week i've got a cold, so i had to rest some days... 16.2. Bench Press: 2x10x44, 8x44Bent Over Row: 3x10x66Deadlift: 3x10x44Upright Row: 3x11x22Vertical LH Raise: 4x10Ass. Pullups: 2x10@42, 2x10@57Military Press: 10x22, 2x10x33Squats: 3x12x55Abdominal Crunches Machine: 10x77, 10x66Lower Back: 3x10Abdominal Crunches Machine: 2x10x66Lat Machine: 10x99Row Machine: 10x66Lat Circle: 10x13Lat Raise: 3x10x11Biceps Curls: 3x10x22Triceps Ext. single: 3x10x13Triceps Ext. 10x22Biceps Concentration Curls: 10x22 Body Weight: 157.6lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 17.2.1h Cardio Cross-Trainer: 17.96km, 756cals (tot. 820), 7-10-7-10 Body Weight: 157.9lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 18.2. Bench Press: 2x10x50, 8x50Bent Over Row: 3x10x66Deadlift: 3x10x55Upright Row: 3x10x33Vertical LH Raise: 4x10Assisted Pullups: 3x10@42, 10@57Military Press: 3x10x33Squats: 3x10x66Abdominal Crunches M.: 10x77, 2x10x66Biceps Curls: 3x10x22Lat Circle: 10x13Lat Raise: 10x13, 10x11Tric Ext. single: 3x10x13Row M.: 10x88, 8x99, 10x77Tric Ext. Cable: 2x10x36, 10x41Rotary Torso: 10x143, 10x165Biceps Concentration Curls: 3x10x22Tric Ext. both: 2x20x22 Body Weight: 157lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 19.2. 1h Cardio Crosstrainer: 16.04km, 6-9-12-9-... Body Weight: 158.3lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 23, 2009 Author Share Posted February 23, 2009 20.2. Bench Press: 8x55, 7x55, 6x55Bent Over Row: 2x10x77, 10x66Upright Row: 3x10x33Lower Back: 3x10Vertical LH Raise: 4x10Ass. Pullups: 3x10@42, 10@57Incline Bench Pess: 2x10x33Squats: 3x10x77Abd. Crunches M.: 3x10x55Biceps Curls: 3x10x22Lat Raises: 2x10x11Lat Circle: 10x13Tric Ext. single: 2x10x11Tric Ext. both: 10x22 1h Cardio Crosstrainer: 16.29km, 744 cals (tot: 800), 7-10-7-10 Body Weight: 159.4lbs Link to comment Share on other sites More sharing options...
LocalBrada Posted February 23, 2009 Share Posted February 23, 2009 Keep at it, Manny! Link to comment Share on other sites More sharing options...
robert Posted February 24, 2009 Share Posted February 24, 2009 Happy Birthday! Hope you have a fantastic day! I will sing this for you: This is me and some friends: Link to comment Share on other sites More sharing options...
Manuel Posted February 26, 2009 Author Share Posted February 26, 2009 Happy Birthday! Hope you have a fantastic day! I will sing this for you: This is me and some friends: Thanks a lot! You're a good dancer... Link to comment Share on other sites More sharing options...
Manuel Posted February 26, 2009 Author Share Posted February 26, 2009 23.2. i had to wait for a free crosstrainer... so i did a few exercises...Abd. Crunch: 2x20x66, 15x66, 10x55Biceps Curls: 3x20x22 1h Cardio Crosstrainer: 7-10-13-... after a half hour just 7 (overtrained from the abd. crunches)... Body Weight: 156.5lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 26, 2009 Author Share Posted February 26, 2009 25.2.Bench Press: 8,7,5x55; 2x5x44Bent Over Row: 3x10x66Upright Row: 3x10x33Lower Back: 3x10Vertical LH Raise: 3x20Ass. Pullups: 3x10@42, 10@57Incline Bench Press: 10,5,5x33Squats: 10x77, 2x10x88Biceps Curls: 3x10x22Lat. Circle: 10x13Lat Raises: 2x10x11Shoulder Press: 10x55, 7x55Row Machine: 10x88, 10x99 1h Cardio Crosstrainer, 7-10-13-10..., 752 cals. (tot. 800) Body Weight: 155.4lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 26, 2009 Author Share Posted February 26, 2009 26.2.1h Cardio Crosstrainer: 15.13km, 7-10-13-10..., 744cals (tot.800) Body Weight: 154lbs Keep at it, Manny! TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular So today I had to make some gift to myself.. 1kg potatoe-salad (which has a lot of calories...) and also choco-cookies (also a lot of cals.. these beasts are responsible for my bodyweight, so it's a little paradox to eat them )So... guten Appetit! Link to comment Share on other sites More sharing options...
Manuel Posted March 8, 2009 Author Share Posted March 8, 2009 28.2.Bench Press: 9,7,5x55Bent Over Row: 3x10x77Upright Row: 1x10x33, 2x10x27.5Lower Back: 3x10Vertical LH Raise: 3x10/10Assist. Pullup: 3x10@43, 10@57Incline Bench Press: 3x10x33Squat: 3x10x88Lat. Circle: 10x13.2Triceps Extension (single): 3x10x11Lat. Raise: 2x10x11Biceps Curl: 3x10x22 1h Cardio Crosstrainer, 7-9..13-10-7-9.., 15.6km, (tot. 800 cals) Body Weight: 156lbs Link to comment Share on other sites More sharing options...
LocalBrada Posted March 8, 2009 Share Posted March 8, 2009 TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular Gratz!! Nice to see that you're setting goals, reaching them and setting new goals! Good for you man!! Link to comment Share on other sites More sharing options...
Manuel Posted March 8, 2009 Author Share Posted March 8, 2009 TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular Gratz!! Nice to see that you're setting goals, reaching them and setting new goals! Good for you man!!Thanks a lot! I'm a little bit proud of myself reaching that goal.. but how it's said: the way is the goal 2.3.Bench Press: 8,7,6x55Bent Over Row: 3x11x77Upright Row: 2x10x27.5Lower Back: 3x10Vertical LH Raise: ??Assist. Pullup: 2x10,9@43, 8@57Incline Bench Press: 10,9,8x33Squat: 10,11,11x88Biceps Curl: 7x27.5Biceps Concentration Curl: 2x7x27.5Lat. Circle: 12x13Lat. Raise: 10,7x11Triceps Cable: 2x0x41.3, 10x35.8Rotary Torso: 2x10x143, 2x10x165 1h Cardio Crosstrainer, 7-9..13-11.., 15.98km, 768 cals. (tot. 800) Body Weight: 156.5lbs Link to comment Share on other sites More sharing options...
xphilx Posted March 8, 2009 Share Posted March 8, 2009 Squat: 10,11,11x88 kg or lbs? Link to comment Share on other sites More sharing options...
Manuel Posted March 8, 2009 Author Share Posted March 8, 2009 Squat: 10,11,11x88 kg or lbs?all weights are in lbs(sets/reps/weight) 3.3.30min Cardio Crosstrainer, 7-9..13, (tot. 400 cals)30min jog@11kmh, 2 sprints@12kmh; about 5km got muscle ache for 2-3 on my calves. but that is okay.just my knee-ache is a real problem for me... they always hurt, when i do things like cycling, jogging or deep squats that's f*** bullshit, don't know what i can do Body Weight: 157.4lbs Link to comment Share on other sites More sharing options...
Manuel Posted March 8, 2009 Author Share Posted March 8, 2009 4.3.Bench Press: 9,7,5x55Bent Over Row: 3x10x77Upright Row: 3x11x27.5Lower Back: 3x10Vertical LH Raise: 3x10/10Assist. Pullup: 4x10@42Incline Bench Press: xx33Squat: 3x10x88Biceps Curl: 2x7x27.5; 10x27.5Lat. Circle: 10x15.4Lat. Raise: 7x13.2, 5x13.2Triceps Cable: 12x33Abdominal Crunch Machine: 20x66, 15x55, 20x44 Body Weight: 155.4lbs Link to comment Share on other sites More sharing options...
Manuel Posted March 8, 2009 Author Share Posted March 8, 2009 Bench Press: 3x5x66, 5x60, 4x55, 7x44Bent Over Row: 3x10x82.6Upright Row: 3x11x27.5Lower Back: 3x10Vertical LH Raise: 3x10/10Assist. Pullup: [email protected], 10@42Incline Bench Press: 12x33, 8x44, 5x50Squat: 10x77, 2x10x88Lat. Circle: 10x15.4Lat. Raise: 6,7x13.2Biceps Curl: 3x8x27.5Triceps Cable: 10x35.8, 2x10x41.3Rotary Torso: 2x20x143Biceps Concentration Curl: 2x10x22 Body Weight: 155.4lbs Link to comment Share on other sites More sharing options...
Lean and Green Posted March 9, 2009 Share Posted March 9, 2009 this is a cool log. nice volume of work and some big eating going on which i always enjoy reading about as well as quality lbm weight gain, nice work! I almost fell on the floor off the couch when i saw Robert just so happened to post here and he sent the schweinsteger vid. i was there for that shoot you have no idea how hysterical it was, lol!!! Well, keep at it and i hope that knee prob doesn't put too much of a damper on progress. Aches/stuff like that can really be a nuisance and nuisances can get to ya. Keep strong bro, you'll persevere Link to comment Share on other sites More sharing options...
Manuel Posted March 9, 2009 Author Share Posted March 9, 2009 this is a cool log. nice volume of work and some big eating going on which i always enjoy reading about as well as quality lbm weight gain, nice work! I almost fell on the floor off the couch when i saw Robert just so happened to post here and he sent the schweinsteger vid. i was there for that shoot you have no idea how hysterical it was, lol!!! Well, keep at it and i hope that knee prob doesn't put too much of a damper on progress. Aches/stuff like that can really be a nuisance and nuisances can get to ya. Keep strong bro, you'll persevere thanks a lot, LG i like the vid... reminds me on getting more relaxedly sometimes... the song the girl is singing is mo-do - 1,2,polizei, which i had as a single, when i was a kid never thought, that i'd hear it again Link to comment Share on other sites More sharing options...
Manuel Posted March 9, 2009 Author Share Posted March 9, 2009 1h Cardio Crosstrainer, 5; 9-11-13-9.., 16.06km, 785 cals. (tot. 800) Body Weight: 155.2lbs Link to comment Share on other sites More sharing options...
Manuel Posted March 10, 2009 Author Share Posted March 10, 2009 Bench Press: 7,6,5x60, 8x44Bent Over Row: 3x10x82.6Upright Row: 3x10x27.5Lower Back: 3x10Vertical LH Raise: 3x15/5Assist. Pullup: [email protected], 2x10@42 (no chance today...)Incline Bench Press: 12,10,8x33Squat: 10x88, 2x10x99Lat. Circle: 10x15.4Lat. Raise: 6,7x13.2Biceps Curl: 3x10x27.5 Biceps Concentration Curl: 10x22Triceps Cable: 15x33, 2x10x38,5Abdominal Crunch Machine: 20x66, 15x55Row Machine: 10x99, 5x110, 6x99 Body Weight: 155.2lbs I'm looking forward on my cardio workout tomorrow. I'm feeling full of power - don't know why. Seems like the workouts have an effect I'm also more hungry... Link to comment Share on other sites More sharing options...
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