Michaël's journal

[Michaël]

- 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

[Michaël]

07/04/2011

- running: 9km in 1 hour
- leg stretching
- 3 x 10 hanging leg raises

[Michaël]

- 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

[Michaël]

- 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

[Michaël]

- running: 9km in 54 minutes
- leg stretching
- 3 x 10 haning leg raises
- 1 x 20 decline sit-ups

[Michaël]

- 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

[Michaël]

- 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

[Michaël]

- 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)

[Michaël]

- 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

[Michaël]

- 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.

[Michaël]

- 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

[Michaël]

- 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

[Michaël]

- 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

[Michaël]

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

[Michaël]

- 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