Michaël's journal

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Michaël
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Michaël's journal

#1 Postby Michaël » Mon Jun 15, 2009 6:09 am

at 01/06/2009:

i meisure: 1m81 (5.94 ft)
i weigh: 78,5 kg (173,06 lbs)

14/06/2009
4x10 Hammer Curls
3x10 EZ-Bar Curls
4x8 Hammer Curls
3x8 EZ-Bar Curls
5x8 Dips
5x10 Pushups
4x20 Situps

40 minutes of jogging + stretching
Last edited by Michaël on Sun Oct 06, 2013 4:47 am, edited 6 times in total.

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Michaël
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Re: Michaël's training log

#2 Postby Michaël » Tue Jun 16, 2009 4:01 am

had training from 21u - 22u30

- run some laps
- 3 x 10 pushups
- 3 x 10 squats
- fist/elbow combinations on the bag
- 2 x 10 pushups
- 2 x 10 squats
- 50 situps + left/ right hit
- 10 situp rows
- close combat techniques
- 3 x 10 pushups with Systema breathing
- clinch work/ techniques
- knife/ hand, stick/ hand combinations + strips
- 2 x 10 pushups

pushups are done in various positions

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Michaël
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Re: Michaël's training log

#3 Postby Michaël » Fri Jun 19, 2009 2:52 am

training from 21u30 - 23u

- running laps
- 10 pushups + 10 situps + 10 squats
- jumping jacks
- 3x: 10 pushups + 10 situps + 10 squats
- left/right punching combinations on partner
- various defense/ attacks on left and right punch attack
- 2x: 10 pushups
- stick/ stick combinations
- knife/ knife combinations
- 2x: 10 pushups
- 2 rounds (1,5 minute/ round) sparring 1 on 1: english boxing
- 20 pushups

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Michaël
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Re: Michaël's training log

#4 Postby Michaël » Sat Jul 11, 2009 1:31 am

no fight training as until now..our sports centre is closed during july, and because of the rainy weather in Belgium we can't train outside and have no other options for training somewhere inside.

just doing 50 pushups a day for a few days now.

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Michaël
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Re: Michaël's training log

#5 Postby Michaël » Mon Jul 20, 2009 12:36 pm

Michaël wrote:just doing 50 pushups a day for a few days now.


meanwhile the 50 pushups/ day became 100 pushups/ day

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Michaël
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Re: Michaël's training log

#6 Postby Michaël » Sun Jul 26, 2009 12:22 pm

past thursday (23/07) we had an outdoor training. luckely it stayed dry during whole the evening so we could train from about 20u15 untill 22u15. i try to remember and sum up what we did.

- left/ right straight punch attack vs. free-to-chose defense + counterattack
- various styles of left/ right punches on two short (moving) sticks (the sticks are used as replacements of pads)
- short stick attack vs. short stick defense + counterattack
- short stick attack vs. no weapons defense + counterattack
- knife attack vs. no weapons defense + counterattack (filipine and systema forms)
- short stick attack vs. direct knife counterattack (no defense)

exercises are done in various styles or combinations of styles as what suits the best for defense and/ or attack.
styles used are from various martial arts backgrounds like f.e. krav maga (kapap), systema, win tsung, english/french/ thai boxing, aikido, eskrima and the list goes on.

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Michaël
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Re: Michaël's training/eating log

#7 Postby Michaël » Sun Aug 02, 2009 5:39 am

i decided to put my eating habits also on this log. any comments or suggestions are welcome as to what i eat and when i eat it. i actually have a problem which is my (late) evening cravings. i have dinner between 18u and 19u30. when i had that i start becoming hungry like crazy again at about 19u30 -> 21u. i think i will make a sepparate post of this somewhere else on the forum to get some suggestions about what i can still eat later on the evening because for the past months i must i packed some fat on my belly because i think i eat too much carbs when i eat later on the evening..

this is what i generally eat on a day when i got to work:

meal 1
1 bowl of oatmeal with vanilla flavoured soy milk
1 glass of apple juice

meal 2
1 slice of brown/wheat bread with peanut butter on it
4 whole wheat crackers (25gr)

meal 3
4 slices of brown/wheat bread with anything vegan spread on it
1 piece of fruit (banana, apple, orange, peach)

meal 4
4 slices of brown/wheat bread with anything vegan spread on it
4 whole wheat crackers (25gr)
1 piece of fruit (banana, apple, orange, peach)

meal 5
boiled potatoes with vegetables and a veggie burger
OR
whole wheat pasta/rice with vegetables

meal 6
some almonds and cashew nuts

i drink 2 litres of water a day

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Michaël
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Re: Michaël's training/eating log

#8 Postby Michaël » Sun Aug 02, 2009 9:28 am

EZ bar curls
10 x 17,5 kg , 10 x 17,5 kg, 10 x 17,5 kg, 10 x 17,5 kg
dumbbell front raises
10 x 6 kg, 10 x 6 kg, 10 x 6 kg, 10 x 6 kg
dumbbell lateral raises
10 x 6 kg, 10 x 6 kg, 10 x 6 kg, 10 x 6 kg
dumbbell curls
10 x 10 kg, 10 x 10 kg, 10 x 10 kg

+ 100 pushups (5 sets of 20 in various positions)

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Re: Michaël's training/eating log

#9 Postby MaryStella » Sun Aug 02, 2009 11:39 am

nice log. kool seeing somew fighting training. i think it is nice to have your food log in here too.

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Michaël
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Re: Michaël's training/eating log

#10 Postby Michaël » Mon Aug 03, 2009 4:10 am

MaryStella wrote:nice log. kool seeing somew fighting training. i think it is nice to have your food log in here too.


thanks. i do fight training twice a week. but as for july and august our sports centre is closed so we have to train outdoors. therefor the weather (either it rains or it's too hot - Belgian summer is like that ) has to be good and our trainer has to have time too. it's summer vacation so that's a period were we all go on holiday and not easy to combine our agenda's to train on a regular basis. :) but i don't mind, a rest period is always good :)

yeah, the food log i also put here. also for myself to see what i actually eat, because i can eat a whole day through :) i'm trying to find out what i have to change to my meals to bulk up a bit. i need to pack another 2kg and then train to lose some fat and become dry at 80kg. that's my goal.

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Michaël
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Re: Michaël's training/eating log

#11 Postby Michaël » Thu Aug 06, 2009 2:29 pm

still doing 100 pushups a day and that's about it for the past days. i had a little biceps/shoulder training a few days ago and i appeared to be somewhat sore in my underarms. the part between your underarm and your biceps. i don't know what its called in english. well on that spot i was a little bit sore..
this weekend i'm planning on training my biceps and shoulders again, but spread over two days. one day biceps and one day shoulders. the 100 pushups will stay normally.

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Michaël
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Re: Michaël's training/eating log

#12 Postby Michaël » Sat Aug 15, 2009 2:17 pm

EZ bar curls
10 x 17,5 kg , 10 x 17,5 kg, 10 x 17,5 kg, 10 x 17,5 kg
preacher curls
8 x 10 kg, 8 x 10 kg, 8 x 10 kg, 8 x 10 kg,
dumbbell curls
8 x 10 kg, 8 x 10 kg, 8 x 10 kg
concentration curls
10 x 7kg, 10 x 7kg, 10 x 7kg,

+ 100 situps
+ 100 pushups (5 sets of 20 in various positions)

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Michaël
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Michaël's training/eating log (updated pic)

#13 Postby Michaël » Sat Aug 15, 2009 3:15 pm

08/2009

Image

i now weigh 78,5 kilos (173,06 lbs) with still too much fat :x the goal is to weigh 80 kilos (176,37 lbs) with only dry muscle mass.

i give it one year and see next summer what the results are.

i do plan on working good this winter. always my 2 fight trainings a week plus i plan on doing more cardio and do my weight training also on a regular basis. like 2 or 3 times a week.
Last edited by Michaël on Mon Aug 17, 2009 7:00 am, edited 1 time in total.

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Michaël
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Re: Michaël's training/eating log (updated pic)

#14 Postby Michaël » Mon Aug 17, 2009 6:56 am

14/08/2009

- 2,6 km (1,61 miles) jogging
- stretching
- 100 situps

16/08/2009

- 25 km (15,53 miles) cycling
- 100 situps

17/08/2009

- 2,6 km (1,61 miles) jogging
- stretching
- 100 situps

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Re: Michaël's training/eating log (updated pic)

#15 Postby I'm Your Man » Mon Aug 17, 2009 7:08 am

your training seems pretty intense and you already have a good muscle mass eventhough of course you still can pack a few more pounds. so you want to lose fat at the end or you're trying to gain muscle and lose fat at the sametime ?
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