Michaël1611124383 Posted March 9, 2011 Author Share Posted March 9, 2011 - 3 km running in 20 minutes- leg stretching- chest press: 3 x 20 30kg- bench press: 3 x 10 20kg- triceps pull down: 3 x 20 10kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 14, 2011 Author Share Posted March 14, 2011 - 3 km running in 20 minutes- leg stretching- calf raises: 3 x 10 20kg- 3 x 20 decline sit-ups - vertical rows: 1 x 20, 1 x 15, 1 x 10 30kg- shoulder press machine: 3 x 15 30 kg workout time: 40 minutes Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 18, 2011 Author Share Posted March 18, 2011 17/03/2011 - 3 km running in 20 minutes- leg stretching- 3 x 15 decline sit-ups - bench press: 1 x 15 20 kg, 2 x 10 30 kg- lat pulldown: 3 x 10 40 kg- chest press: 1 x 15 30 kg, 2 x 10 35kg workout time: 40 minutes Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 22, 2011 Author Share Posted March 22, 2011 21/03/2011 - 3 km running in 18,5 minutes- leg stretching- calf raises: 2 x 10 20kg, 1 x 10 30kg- 3 x 15 decline sit-ups - vertical rows: 1 x 15, 1 x 10 35kg, 1 x 10 30kg- shoulder press machine: 1 x 15 30 kg, 2 x 10 35kg workout time: 40 minutes Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 24, 2011 Author Share Posted March 24, 2011 - 4 km running in 24 minutes- leg stretching- bench press: 2 x 10 20kg, 1 x 10 30kg- 3 x 15 decline sit-ups - chest press: 1 x 15 35kg, 2 x 10 40kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 25, 2011 Author Share Posted March 25, 2011 - cycling: 10,8 km in 30 minutes- leg stretching- shoulder press machine: 1 x 15 40kg, 1 x 10 45kg, 1 x 10 50kg- alternating dumbell curls: 1 x 25 4kg, 1 x 20 6kg, 1 x untill failure 6kg- 3 x 15 decline sit-ups - calf raises: 1 x 10 30kg, 2 x 10 40kg Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 25, 2011 Share Posted March 25, 2011 Wow, I wish I could travel as much as you do. Sounds like fun stuff! Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 28, 2011 Author Share Posted March 28, 2011 - cycling: 10km in 27 minutes- leg stretching- chest press: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg- 3 x 20 decline sit-ups - calf raises: 1 x 10 30kg, 2 x 10 40kg- triceps pulldown: 3 x 10 20kg- hanging leg raises: 1 x 10, 1 x 7 Wow, I wish I could travel as much as you do. Sounds like fun stuff! Yeah Rob, travelling is fun indeed. No plans for this year yet, altough i did my mom a present to go to Paris this year so that's the only thing for sure untill now i hope more will come Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted March 30, 2011 Author Share Posted March 30, 2011 - running: 5km in 30 minutes- leg stretching- 1 x 20, 2 x 15 decline sit-ups - 3 pull ups- shoulder press machine: 1 x 15 40kg, 2 x 10 45kg- lateral dumbell raises: 3 x 10, 4kg- alternating dumbell curls: 1 x 20 4kg- concentration curls: 3 x 10 4kg- 3 pull ups now eating quinoa with beans, zucchini in a curry sause with vegetable salad.24g protein shake as dessert Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 4, 2011 Author Share Posted April 4, 2011 - cycling: 10km in 26 minutes- leg stretching- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg- vertical rows: 1 x 10 30kg, 2 x 10 35kg- calf raises: 1 x 10 30kg, 3 x 10 40kg- 3 x 20 decline sit-ups - 2 x 10 hanging leg raises Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 6, 2011 Author Share Posted April 6, 2011 - cycling: 10km in 26,5 minutes- leg stretching- bench press: 1 x 10 30kg, 2 x 10 40kg- 3 x 20 decline sit-ups - chest press: 4 x 10 40kg- butterfly machine: 1 x 10 30kg, 1 x 8 25kg, 1 x 10 25kg- concentration curls: 1 x 10 6kg, 2 x 8 8kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 8, 2011 Author Share Posted April 8, 2011 07/04/2011 - running: 9km in 1 hour- leg stretching- 3 x 10 hanging leg raises Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 11, 2011 Author Share Posted April 11, 2011 - 10 km cycling in 26 minutes- leg stretching- 3 x 20 decline sit-ups - 3 x 10 40kg calf raises- 1 x 10 hanging leg raises- vertical rows: 3 x 10 40kg- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 13, 2011 Author Share Posted April 13, 2011 - cycling: 10km in 26 minutes- leg stretching- bench press: 1 x 10 30kg, 1 x 10 40kg, 1 x 15 40kg- 3 x 20 decline sit-ups - butterfly machine: 3 x 10 25kg- hanging leg raises: 2 x 10- 2 x 2 pull ups- chest press: 1 x 10 40kg, 2 x 10 45kg- concentration curls: 1 x 10 6kg, 2 x 8 8kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 14, 2011 Author Share Posted April 14, 2011 - running: 9km in 54 minutes- leg stretching- 3 x 10 haning leg raises- 1 x 20 decline sit-ups Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 18, 2011 Author Share Posted April 18, 2011 - 15 km cycling in 40 minutes- leg stretching- 3 x 20 decline sit-ups - 3 x 10 40kg calf raises- vertical rows: 2 x 10 40kg, 1 x 10 45kg- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg- 3 x 10 hanging leg raises Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 20, 2011 Author Share Posted April 20, 2011 - cycling: 15km in 39 minutes- leg stretching- bench press: 1 x 10 30kg, 1 x 10 40kg, 1 x 20 40kg- 3 x 20 decline sit-ups - concentration curls: 1 x 10 6kg, 1 x 8 8kg, 1 x 10 8kg- butterfly machine: 1 x 10 25kg, 1 x 10 30kg, 1 x 20 30kg- 2 x 10 hanging leg raises Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 21, 2011 Author Share Posted April 21, 2011 - 1 x 3 pull ups- cycling: 15km in 38,5 minutes- leg stretching- lateral side raises: 1 x 10 4kg, 2 x 8 6kg- triceps pulldown: 1 x 20 17,5kg, 2 x 15 20kg- bicep cable curls (1 arm): 3 x 10 5kg (no rest in between sets) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 22, 2011 Author Share Posted April 22, 2011 - cycling: 15km in 39,5 minutes- leg stretching- alternating hammer curls: 1 x 15 8kg- dumbell shoulder press: 3 x 10 8kg- dumbell curls: 1 x 10 8kg- concentration curls: 1 x 5 10kg- lateral medicine ball swings: 2 x 20- decline sit-ups: 3 x 20- hanging leg raises: 2 x 10 post workout protein shake (26g), now eating (cold) rice with garlic, tomato, border garlic, chickpeas and zucchini, simple but delicious for me Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 26, 2011 Author Share Posted April 26, 2011 - cycling: 15km in 36 minutes- leg stretching- single leg press: 1 x 10 70kg, 2 x 10 80kg- single leg extension: 1 x 8 20kg, 1 x 6 25kg, 3 x 6 30kg- calf raises: 1 x 15 40kg, 2 x 15 50kg- decline sit-ups: 1 x 30 First 2 months in the gym are over by the end of this week. Started today with leg workout. I'm going to work them now for the next 2 months, also upper body but legs should grow during the next 2 months.Keep the cardio up to burn more fat, because there's still hanging around the waist and that has to go. I try not to eat that much carbs and more proteins, but i don't have a meal or diet plan. Maybe i work something out in the future. Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 28, 2011 Author Share Posted April 28, 2011 - cycling: 10km in 25 minutes- leg stretching- vertical rows: 1 x 10 40kg, 2 x 10 45kg- lat pulldown: 1 x 10 40kg, 2 x 10 35kg- shoulder press machine: 1 x 10 40kg, 1 x 10 45kg, 1 x 10 50kg- dumbell side raises: 2 x 10 6kg- dumbell front raises: 2 x 8 4kg- shrugs: 1 x 10 28kg, 2 x 10 32kg- 2 x 10 hanging leg raises Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted April 29, 2011 Author Share Posted April 29, 2011 - cycling: 10km in 24,5 minutes- leg stretching- bench press: 1 x 15 40kg, 1 x 10 40kg, 1 x 8 50kg, 1 x 5 50kg- butterfly machine: 3 x 10 30kg- chest press: 3 x 10 40kg- hammer curls: 1 x 15 8kg, 2 x 10 8kg- concentration curls: 3 x 5 8kg- hanging leg raises: 2 x 10- cable cross: 1 x 10 7,5kg, 1 x 10 10kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 2, 2011 Author Share Posted May 2, 2011 - cycling: 15km in 36,15 minutes- dumbell squats: 3 x 10 14kg each hand- single leg extension: 2 x 10 25kg, 1 x 7 30kg, 2 x 5 30kg- calf raises: 1 x 10 40kg, 3 x 10 50kg- decline sit-ups: 3 x 20- single leg press: 1 x 10 70kg, 1 x 10 80kg, 1 x 10 90kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 6, 2011 Author Share Posted May 6, 2011 05/05/2011 - cycling: 10km in 24 minutes- leg stretching- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg- vertical rows: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg- 3 x 10 hanging leg raises- lat pulldown: 2 x 10 35kg, 1 x 10 40kg- dumbell side raises: 2 x 8 6kg- dumbell front raises: 2 x 8 4kg- shrugs: 1 x 10 28kg, 2 x 10 32kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 6, 2011 Author Share Posted May 6, 2011 - cycling: 10km in 25,5 minutes- calf raises: 2 x 10 50kg, 1 x 15 50kg- decline sit-ups: 3 x 20- single leg press: 1 x 10 80kg, 2 x 10 90kg- bench press: 1 x 15 40kg, 2 x 10 40kg- butterfly machine: 1 x 10 30kg, 2 x 10 35kg- concentration curls: 3 x 10 8kg- hammer curls: 3 x 10 8kg- overhead triceps dumbell press: 3 x 10 14kg- hanging leg raises: 2 x 10- triceps pulldown: 3 x 15 20kg after workout food: 500g potatoes with spinach, protein shake with 500ml water, 250g yofu with strawberries Link to comment Share on other sites More sharing options...
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