Manuels training log!

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Manuel
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Re: Manuels training log!

#61 Postby Manuel » Thu Feb 26, 2009 12:06 pm

robert wrote: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... :D

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Manuel
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Re: Manuels training log!

#62 Postby Manuel » Thu Feb 26, 2009 12:13 pm

23.2.

i had to wait for a free crosstrainer... so i did a few exercises...
Abd. Crunch: 2x20x66, 15x66, 10x55
Biceps Curls: 3x20x22

1h Cardio Crosstrainer: 7-10-13-... after a half hour just 7 (overtrained from the abd. crunches)...

Body Weight: 156.5lbs

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Re: Manuels training log!

#63 Postby Manuel » Thu Feb 26, 2009 12:19 pm

25.2.
Bench Press: 8,7,5x55; 2x5x44
Bent Over Row: 3x10x66
Upright Row: 3x10x33
Lower Back: 3x10
Vertical LH Raise: 3x20
Ass. Pullups: 3x10@42, 10@57
Incline Bench Press: 10,5,5x33
Squats: 10x77, 2x10x88
Biceps Curls: 3x10x22
Lat. Circle: 10x13
Lat Raises: 2x10x11
Shoulder Press: 10x55, 7x55
Row Machine: 10x88, 10x99

1h Cardio Crosstrainer, 7-10-13-10..., 752 cals. (tot. 800)

Body Weight: 155.4lbs

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Manuel
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Re: Manuels training log!

#64 Postby Manuel » Thu Feb 26, 2009 12:37 pm

26.2.
1h Cardio Crosstrainer: 15.13km, 7-10-13-10..., 744cals (tot.800)

Body Weight: 154lbs


LocalBrada wrote:Keep at it, Manny! :boxer:


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 :D
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 :mrgreen: :popcorn: )
So... guten Appetit! :)

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Manuel
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Re: Manuels training log!

#65 Postby Manuel » Sun Mar 08, 2009 2:58 pm

28.2.
Bench Press: 9,7,5x55
Bent Over Row: 3x10x77
Upright Row: 1x10x33, 2x10x27.5
Lower Back: 3x10
Vertical LH Raise: 3x10/10
Assist. Pullup: 3x10@43, 10@57
Incline Bench Press: 3x10x33
Squat: 3x10x88
Lat. Circle: 10x13.2
Triceps Extension (single): 3x10x11
Lat. Raise: 2x10x11
Biceps Curl: 3x10x22

1h Cardio Crosstrainer, 7-9..13-10-7-9.., 15.6km, (tot. 800 cals)

Body Weight: 156lbs

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Re: Manuels training log!

#66 Postby LocalBrada » Sun Mar 08, 2009 3:11 pm

Manuel wrote: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 :D


Gratz!! Nice to see that you're setting goals, reaching them and setting new goals! Good for you man!!
"Eating should be seen as a ritual of health."
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Manuel
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Re: Manuels training log!

#67 Postby Manuel » Sun Mar 08, 2009 3:29 pm

LocalBrada wrote:
Manuel wrote: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 :D


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: 8,7,6x55
Bent Over Row: 3x11x77
Upright Row: 2x10x27.5
Lower Back: 3x10
Vertical LH Raise: ??
Assist. Pullup: 2x10,9@43, 8@57
Incline Bench Press: 10,9,8x33
Squat: 10,11,11x88
Biceps Curl: 7x27.5
Biceps Concentration Curl: 2x7x27.5
Lat. Circle: 12x13
Lat. Raise: 10,7x11
Triceps Cable: 2x0x41.3, 10x35.8
Rotary Torso: 2x10x143, 2x10x165

1h Cardio Crosstrainer, 7-9..13-11.., 15.98km, 768 cals. (tot. 800)

Body Weight: 156.5lbs

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Re: Manuels training log!

#68 Postby xphilx » Sun Mar 08, 2009 3:38 pm

Manuel wrote:Squat: 10,11,11x88


kg or lbs?
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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Manuel
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Re: Manuels training log!

#69 Postby Manuel » Sun Mar 08, 2009 3:41 pm

xphilx wrote:
Manuel wrote: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

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Re: Manuels training log!

#70 Postby Manuel » Sun Mar 08, 2009 3:52 pm

4.3.
Bench Press: 9,7,5x55
Bent Over Row: 3x10x77
Upright Row: 3x11x27.5
Lower Back: 3x10
Vertical LH Raise: 3x10/10
Assist. Pullup: 4x10@42
Incline Bench Press: xx33
Squat: 3x10x88
Biceps Curl: 2x7x27.5; 10x27.5
Lat. Circle: 10x15.4
Lat. Raise: 7x13.2, 5x13.2
Triceps Cable: 12x33
Abdominal Crunch Machine: 20x66, 15x55, 20x44

Body Weight: 155.4lbs

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Manuel
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Re: Manuels training log!

#71 Postby Manuel » Sun Mar 08, 2009 4:01 pm

Bench Press: 3x5x66, 5x60, 4x55, 7x44
Bent Over Row: 3x10x82.6
Upright Row: 3x11x27.5
Lower Back: 3x10
Vertical LH Raise: 3x10/10
Assist. Pullup: 3x10@26.5, 10@42
Incline Bench Press: 12x33, 8x44, 5x50
Squat: 10x77, 2x10x88
Lat. Circle: 10x15.4
Lat. Raise: 6,7x13.2
Biceps Curl: 3x8x27.5
Triceps Cable: 10x35.8, 2x10x41.3
Rotary Torso: 2x20x143
Biceps Concentration Curl: 2x10x22

Body Weight: 155.4lbs

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Re: Manuels training log!

#72 Postby Lean and Green » Mon Mar 09, 2009 5:15 am

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! :D

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 ;)
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Manuel
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Re: Manuels training log!

#73 Postby Manuel » Mon Mar 09, 2009 3:07 pm

Lean and Green wrote: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! :D

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 :mrgreen: never thought, that i'd hear it again :lol:

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Manuel
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Re: Manuels training log!

#74 Postby Manuel » Mon Mar 09, 2009 3:10 pm

1h Cardio Crosstrainer, 5; 9-11-13-9.., 16.06km, 785 cals. (tot. 800)

Body Weight: 155.2lbs

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Re: Manuels training log!

#75 Postby Manuel » Tue Mar 10, 2009 11:41 am

Bench Press: 7,6,5x60, 8x44
Bent Over Row: 3x10x82.6
Upright Row: 3x10x27.5
Lower Back: 3x10
Vertical LH Raise: 3x15/5
Assist. Pullup: 9@26.5, 2x10@42 (no chance today...)
Incline Bench Press: 12,10,8x33
Squat: 10x88, 2x10x99
Lat. Circle: 10x15.4
Lat. Raise: 6,7x13.2
Biceps Curl: 3x10x27.5

Biceps Concentration Curl: 10x22
Triceps Cable: 15x33, 2x10x38,5
Abdominal Crunch Machine: 20x66, 15x55
Row 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 :) :naka: I'm also more hungry... :shock:


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