Manuel Posted March 11, 2009 Author Share Posted March 11, 2009 I should mention that my current training-program looks like this:Mo, We, Fr: Weight TrainingTu, Th: CardioSa, Su: relax Yesterday I decided to extend(?) my cardio-workouts. So today I did 1h30min.. 1h Cardio Crosstrainer, 7-9-11-9..., 14.85km, (total 800cals?)30m Cardio Treadmill, 5.32km, start@6kmh; after 12min@11kmh, after 20min@10kmh, (total 400 cals)Summa summarum 1200cals. That was fun! I try to keep this intensity.. Body Weight: 156.5lbs I hope my body fat will burn away, extending my cardio-workouts.. Link to comment Share on other sites More sharing options...
Manuel Posted March 13, 2009 Author Share Posted March 13, 2009 12.3.Bench Press: 8,6,5x60, 8x44Bent Over Row: 3x10x82.6Upright Row: 3x11x27.5Lower Back: 3x10Vertical LH Raise: 3x15/5Assist. Pullup: [email protected], 3x9@42 (doing a wider range, so it's more harder)Incline Bench Press: 10,8(?),5x44Squat: 10x88, 8x99, 8x110Lat. Circle: 8x17.6Lat. Raise: 8x13Biceps Curl: 3x10x27.5 Biceps Concentration Curl: 2x10x22Shoulder Press Machine: 8x77, 7x55Row Machine: 8x99, 2x10x77Triceps Single: 7,9,7x13 Body Weight: 156.5lbs I think I'll rest until monday, I've little muscle ache everywhere, so I think it's necessary. Love that, because it means process I've to try to make the workouts a little bit more intensive and more progressive... i.e. i've sticked for 2-3 months with the 22lbs-weight for biceps... that's bullshit.. Link to comment Share on other sites More sharing options...
Manuel Posted March 16, 2009 Author Share Posted March 16, 2009 Last 3 days were resting, and I badly needed it.. Bench Press: 7,6,5x60, 5x44 (doesn't get better )Bent Over Row: 3x10x82.6, 10x50Upright Row: 3x8x33Squat: 10x99, 8x110, 6x121Incline Bench Press: 11x44, 2x5x50Vertical LH Raise: 3x15/5Assist. Pullup: 10,8@42, 10@57Lat. Circle: 10x17.6Lat. Raise: 8,6x13.2Biceps Curl: 3x10x27.5Lower Back: 3x10 Triceps Single: 7x15.4 Body Weight: 157.2lbs Today I had less motivation, it's such a slow progress... but I'm looking forward to cardio tomorrow... Link to comment Share on other sites More sharing options...
Manuel Posted March 17, 2009 Author Share Posted March 17, 2009 100min Cardio today. yeah, it was great! 1h Crosstrainer: 7-9-11-9-... 16.58km, 751kcal (total 800)40min Treadmill: first 10min Warm-Up from 7kmh->11kmh... then between 9-10kmh, 500kcal? I was very tired after this cardio workout, but i love it And no probs with my joints... until now Body Weight: 155.9lbs Link to comment Share on other sites More sharing options...
LocalBrada Posted March 17, 2009 Share Posted March 17, 2009 And no probs with my joints... until nowAny particular joint bothering you? Just inflammation or is there popping and creaking? Link to comment Share on other sites More sharing options...
Manuel Posted March 19, 2009 Author Share Posted March 19, 2009 18.3.I decided to change my routine and use a A-B-A, B-A-B training. I had the feeling that I can't hit all the muscles as hard as I want to... Butterfly Mach.: 20x55, 10x55Bench Press: 7x60, 5x60; 10,8x44Upright Row: 10x27.5, 2x10x33; 2x8x38.5Vertical LH-Raise: 3x15/5 (hard today)Assist. Incline Bench Press: 9x44, 2x5x44Butterfly Mach.: 2x10x77, 10x55Shoulder Press Mach.: 10x55Vertical Chest Press: 10x55, 2x10x71.6, 8x66Biceps Curl: 10x27.5, 6x33(+4x27.5), 2x12x27.5Rotary Torso: 2x20x123, 2x20x143Triceps Single: 2x7x15.4, 13x11, 10x11DB Shoulder Press: 2x10x17.6Concentration Curls: 15x22Abd. Crunches Mach.: 20x55, 20x66, 20x55(Frontal Raise: 10x22) Body Weight: 156.7lbs looks like it was a lot of work... and yes, it was Link to comment Share on other sites More sharing options...
Manuel Posted March 19, 2009 Author Share Posted March 19, 2009 1h Crosstrainer, 16.16km, 745kcal (total 800), 9-11-9-7-...20min jog @10kmh, 2.8km? + 10 warmup + 5 cooldown... Body Weight: 156.7lbs i got knee pain while joggin again i think it will hurt for 1-2 weeks..... hate itAny particular joint bothering you? Just inflammation or is there popping and creaking?this shit is creaking Link to comment Share on other sites More sharing options...
xphilx Posted March 19, 2009 Share Posted March 19, 2009 18.3.I decided to change my routine and use a A-B-A, B-A-B training. I had the feeling that I can't hit all the muscles as hard as I want to... i like that. but still a lot of excercises there. why don't you simply concentrate on a few basics? and for the knee pain: try the crosstrainer. it shouldn't be that harmful for your joints. Link to comment Share on other sites More sharing options...
Manuel Posted March 23, 2009 Author Share Posted March 23, 2009 i like that. but still a lot of excercises there. why don't you simply concentrate on a few basics?i do the basics as good as i can, but if i don't do the other stuff, i feel under-worked and for the knee pain: try the crosstrainer. it shouldn't be that harmful for your joints.that's what i did the last half year... a little change would be nice Bent Over Row: (2x10x33), 10,10,8x77, (2x10x33)Assist. Squats: (2x10x66), 12x99, 10x110, 8x121, (12x66)Vertical LH Raise: 3x15/5Assist. Pullups: 10@57, 8@42, 10@57Lat. Circle: 10x17.6Lat. Raise: 8x15.4, 3x8x13.2Rotary Torso: 2x20x123, 2x20x143Row Mach: 10x88, 8x93.7, 6x98.6Lat. Pulldown: (10x77), 10,6x110 Body Weight: 154.98lbs loosing weight, and my abdominals come to the fore little by little i like my new outlines there Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 24.3. 1h Cardio Crosstrainer, 9-11-9-7-9..., 16.82km, 768 kcal(total 800)40min? Cardio Treadmill, 5.8km, 20?min@11kmh, 480 kcal (total 500) Body Weight: 155.2lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 26.3. Bench Press: 10x44, 8x50, 6x55Upright Row: 12x33, 8x38.5, 6x44Incline Bench Press: 10x44, 2x6x48.5Vert. LH-Raise: 3x15/5Biceps Curl: 3x12x27.5Vertical Chest Press: 10x77 (fast), 2x10x99Rotary Torso: 2x20x121,143Cable Triceps: 10x41, 2x10x35.8Chest Press Mach.: 10x55, 2x10x77Abd. Crunches: 20x55, 17x66, 2x10x55Biceps Concentration Curl: 12,10x22 (superslow)DB Tric Ext. Single: 7x15.4DB Tric Ext. both: 17x22 superslow Body Weight: 155.6lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 28.3. 30m Cardio Crosstrainer, then they kicked me off Body Weight: 158.7lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 29.3.65min Cardio Crosstrainer, 17.31km, 782kcal (total 800), 7-9-7-9..60min Cardio Treadmill, 8.2km, 620 kcal (total 700), [email protected], 20m@10kmh Body Weight: 156.96lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 31.3.Bench Press: (15x44), 6x60Bent Over Row: (20x44), 11x70Upright Row: (10x22), 9x38.5Vert. LH-Raise: 2x15/5Assist. Pullup: 10@57, 10@42Assist. Squat: (2x66) -> knee acheRotary Torso: (2x10x77), 2x20x154 Body Weight: 156lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 1.4.65min Cardio Crosstrainer, 797 kcal, 18.2km, 7-9-7-9..55min Cardio Treadmill, [email protected], 20m@10kmh, 535kcal Body Weight: 156,5lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 2.4.Bench Press: (15x22), 2x6x55Bent Over Row: (15x44), 12x35, 10x35Vert. LH-Raise: 2x15/5Upright Row: (10x22), 8x38.5Assist. Pullup: 10@73, 8@42Crunch Mach: (20x44), 20x66, 12x66(8x44)Lat Raise: (10x8.9), 7x17.6Incl. Bench Press: 10x44, 7x44Bic Curl: 8x33Conc Curl: 2x8x27.5Butterfly Mach: (10x55), 12x77, 10x77Rotary Torso: 2x40x121Row Machine: (10x55), 8x99 Body Weight: 156.3lbs Link to comment Share on other sites More sharing options...
Manuel Posted April 3, 2009 Author Share Posted April 3, 2009 65min Cardio Crosstrainer, 17.25km, 785kcal (total 800), 7-9-7-955min Cardio Treadmill, 7.7km, [email protected], 15m@10kmh, ?kcal Body Weight: 158.3lbs Link to comment Share on other sites More sharing options...
LocalBrada Posted April 17, 2009 Share Posted April 17, 2009 How goes the battle, Manny? Link to comment Share on other sites More sharing options...
Manuel Posted April 30, 2009 Author Share Posted April 30, 2009 How goes the battle, Manny? the battle is over..... just a joke, I'm heading into gym right now!I had to make some important decisions (career), so I hadn't the nerve to keep this log updated.Also I think, I won't use the log as I did it all the time before. I think I'll write down changes in my routines, and how the battles goes and such things and leave the numbers on the paper...that makes more sense to me.. Probably I'll write down a summary of last month this evening... Link to comment Share on other sites More sharing options...
LocalBrada Posted May 1, 2009 Share Posted May 1, 2009 Totally understandable "Manny Fresh". Keep at it. Stick with it. Do your thing. Remember you got people routing for your success! Link to comment Share on other sites More sharing options...
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