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 Post subject: Re: Michaël's log
PostPosted: Wed Sep 15, 2010 2:50 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
Sunday and Monday me and my girlfriend went to our belgian North Sea.
Sunday we hired bikes and went for a 30km ride along the coast line.
In the evening we had good chinese food. (rice, vegetables, soy, ...)
Monday we did a 40km ride along the coast line again. First 20km we had a hard wind ahead.
We had very good wholewheat pasta with vegetables and tomato sauce afterwards. i bought myself a protein bar for our return back home.
It was a nice weekend, it was sunny all 2 days and the North Sea always relaxes you :)
Next tuesday we're going on a holiday to Turkye for a week, can't wait.
Today or tomorrow evening i will do a running / leg training, as well as Saturday and Monday morning.


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 Post subject: Re: Michaël's log
PostPosted: Mon Oct 04, 2010 11:49 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
We came back from our holiday to Turkye past Wednesday morning after being stuck at the Izmir airport for 8 hours straight. It was due to a strike at our Brussels airport that we had to stay in Turkye for the whole waiting till they started working again in Belgium. Not good to finish a great holiday with. Anyway the holiday was good, we had nice weather each day lovely sunshine and the food in the hotel was good and varied as well.


I decided to take a gym membership just for the Fall / Winter time. It's in a small gym in my village and it costs € 45 (61,50 USD) for 2 months which is the cheapest i can find in kilometres around where i live.
I plan on training mainly my legs and abs there. In the wintertime I don't like to go outside in the cold and the rain for a training session, for me it will do more bad than good. Probably having a cold every 3 weeks.

So today i went for my first training, wich looked like this:

- stretching
- 20 minutes bikeriding (about 12 minutes with strong counterpower)
- leg press (which presses one leg at a time): 1 x 10 (70 kg - 154.32 lbs) / 2 x 10 (80 kg - 176.37 lbs) / 1 x 10 very slowly(80 kg - 176.37 lbs)
- leg extensions (one leg at a time): 3 x 20 (20 kg - 44 lbs)
- stretching
- ab training with 35 kg - 77.16 lbs counterweight

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 Post subject: Re: Michaël's log
PostPosted: Tue Nov 16, 2010 4:47 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
I been training my legs now for about one month and a half. I train 2 or 3 times a week. Yesterdays training looked like this:

- 7,5 km cycling in 20 minutes

-stretching

- leg press (which presses one leg at a time) - no rest in between sets of the same weight:
2 x 10 (80kg) / 2 x 8 (90kg) / 1 x 6 + 1 x 5 + 1 x 4 (100kg)

- leg extensions (one leg at a time): 1 x 10 (25kg) / 1 x 8 (30kg) / 1 x 6 + 1 x 5 + 1 x 3 (35kg)

- stretching

- ab training on ab machine with 40kg counterweight: 1 x 40 + 1 x 30

I notice that bit by bit my legs start growing and are getting stronger. My goal is to add muscle, strength and size. Any tips or suggestions are welcome. :)

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 Post subject: Re: Michaël's log
PostPosted: Tue Mar 01, 2011 12:17 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
Today i applied for 2 months again in our local fitness. I hope i stay training now, that's the goal.. :)
Started out easy:

- 7 km cycling in 20 minutes
- steep running for 1 km
- 3 x 10 decline sit-ups
- 3 x 10 20 kg calf raises
- 3 x 10 4 kg concetration curls

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 Post subject: Re: Michaël's log
PostPosted: Mon Mar 07, 2011 12:35 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 7,5 km cycling in 20 minutes
- vertical rows: 3 x 15 30kg
- shoulder press machine: 3 x 15 30 kg
- 3 x 20 decline sit-ups
- 3 x 10 20 kg calf raises
- 5 minutes stretching

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 Post subject: Re: Michaël's log
PostPosted: Wed Mar 09, 2011 12:09 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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 Post subject: Re: Michaël's log
PostPosted: Mon Mar 14, 2011 11:55 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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 Post subject: Re: Michaël's log
PostPosted: Fri Mar 18, 2011 11:50 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
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

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 Post subject: Re: Michaël's log
PostPosted: Tue Mar 22, 2011 12:07 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
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

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 Post subject: Re: Michaël's log
PostPosted: Thu Mar 24, 2011 12:36 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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 Post subject: Re: Michaël's log
PostPosted: Fri Mar 25, 2011 12:58 pm 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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 Post subject: Re: Michaël's log
PostPosted: Fri Mar 25, 2011 2:07 pm 
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Gorilla
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Joined: Sat Jan 02, 2010 9:47 pm
Posts: 595
Location: Virginia, USA
Wow, I wish I could travel as much as you do. Sounds like fun stuff! :D

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 Post subject: Re: Michaël's log
PostPosted: Mon Mar 28, 2011 11:17 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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


Rob PMFF wrote:
Wow, I wish I could travel as much as you do. Sounds like fun stuff! :D

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 :)

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 Post subject: Re: Michaël's log
PostPosted: Wed Mar 30, 2011 11:16 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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 Post subject: Re: Michaël's log
PostPosted: Mon Apr 04, 2011 11:10 am 
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Manatee
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Joined: Tue Mar 17, 2009 6:48 am
Posts: 442
Location: Belgium
- 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

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