Michaël's journal

[Michaël]

i'm trying to gain muscle and lose fat at the same time. also pack some more bodyweight. i should lose about 3 to 4 kilos (6,61-8,82 lbs) of fat and gain about the same volume or a little bit more in muscles. it's not gonna be easy. losing fat won't be that hard than gaining muscle. gaining muscle will take more time.

oui je parle un peu de francais. je viens de la partie flamande (neerlandaise) de belgique mais j'ai des ami(e)s francophones aussi tu viens de canada je vois. alors tu parles francais et anglais les deux. c'est bien

[Michaël]

18/08/2009

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

[Michaël]

19/08/2009

- 100 pushups (30 x 30 x 20 x (2x10) on the knuckles)
- 100 situps

[Michaël]

20/08/2009

- 100 decline pushups (30 x 30 x 20 x (2x10) on the knuckles)
- 100 situps

[Michaël]

21/08/2009

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

[Michaël]

22/08/2009

- 20 km (12,43 miles) cycling
- 100 situps

yesterday evening after the jogging session i had a bowl of homemade tomato/sweet pepper soup with a portion (265g/9,35oz.) of chick peas and it was delicious. just wanted to say that

[Michaël]

23/08/2009

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

went jogging this morning on a sober stomach. afterwards i had 2 brown bagels (in belgium it's without the whole in the middle) with mashed strawberries mixed with 200g/7,05 oz. of soy yoghurt, 1 banana, 1 glass of apple juice with 1 multivitamin pill and 0,5l/1,10 gallons of water.

[Michaël]

23/08/2009

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 (no rest in between sets)
dumbbell curls
8 x 10 kg, 8 x 10 kg, 8 x 10 kg (no rest in between sets)


+ 100 situps
+ 100 pushups (30 x 30 x 20 x (2x10) on the knuckles) in various positions)

[Michaël]

24/08/2009

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

did the exact same morning session as yesterday which is: jogging on a sober stomach. afterwards i also had the same meal as yesterday: 2 brown bagels with mashed strawberries mixed with 250g/7,05 oz. of soy yoghurt, 1 banana, 1 glass of apple juice with 1 multivitamin pill and 0,5l/1,10 gallons of water.

[Michaël]

24/08/2009

yesterday i was watching some training vids of various fighters. via via i came across a video named "Dumbbell Shoulder Strength Endurance Complex".

this afternoon i gave it a try and it's not a bad training. i think about doing this once a week from now on.

it consists of 8 exercices, each one 10 reps.

1. side raises
2. bent over flies
3. arnold press
4. underhand rows
5. 90° side raises + rotation
6. overhand rows
7. pushup-plus
8. front raises

it did this cycle 2 times with 10-15 secs. rest in between each exercice. my dumbells weighted 6kg/13,23lbs.
exercice 5 was hard to do. reps 8 to 10 were pretty shaky

afterwards i did another 100 situps.

[Michaël]

25/08/2009

- 100 pushups
- 100 situps

did 20 pushups, immediately after 20 situps. did this 5 times with no rest in between. last set i did 2x10 pushups on the knuckles instead of 20 regular pushups.

[Michaël]

26/08/2009

- 3,0 km (1,86 miles) jogging
- stretching
- 100 situps

[Michaël]

27/08/2009

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

29/08/2009

morning session on a sober stomach.

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

[Michaël]

30/08/2009

morning session on a sober stomach.

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

[Michaël]

30/08/2009

EZ bar curls
10 x 19,5 kg , 10 x 19,5 kg, 10 x 19,5 kg, 10 x 19,5 kg
preacher curls
8 x 10 kg, 8 x 10 kg, 8 x 10 kg
dumbbell curls
10 x 10 kg, 10 x 10 kg, 10 x 10 kg, 10 x 10 kg,

+ 100 situps
+ 100 pushups on knuckles (5 x 20)