Jump to content

Michaël's journal


Recommended Posts

  • Replies 351
  • Created
  • Last Reply

Top Posters In This Topic

- 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

- 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

- 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

- 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

- 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

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

- 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

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...