Michaël1611124383 Posted May 9, 2011 Author Share Posted May 9, 2011 - cycling: 15km in 36,40 minutes- leg stretching- calf raises: 2 x 10 50kg, 1 x 12 60kg- decline sit-ups: 2 x 20, 1 x 15, 1 x 20- single leg extension: 3 x 10 30kg- single leg press: 1 x 10 80kg, 3 x 10 90kg- hanging leg raises: 2 x 10 R.I.P. Wouter Weylandt Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 12, 2011 Author Share Posted May 12, 2011 - vertical rows: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg- shoulder press machine: 1 x 10 40kg, 1 x 10 45kg, 1 x 10 50kg- lat pulldown: 3 x 10 40kg- dumbell front raises: 2 x 10 6kg- dumbell side raises: 2 x 10 6kg- shrugs: 1 x 15 28kg, 3 x 10 50kg- running: 5km in 27 minutes- decline sit-ups: 3 x 20 Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 13, 2011 Author Share Posted May 13, 2011 - cycling: 10km in 24.30 minutes- bench press: 1 x 10 40kg, 1 x 8 50kg, 1 x 5 50kg, 1 x 5 40kg- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg- concentration curls: 1 x 8 8kg, 2 x 5 10kg- hammer curls: 3 x 8 10kg- cable one arm tricep extension: 1 x 10 5kg, 3 x 10 7,5kg- torso rotation machine: 3 x 10 15kg- single leg press: 3 x 8 90kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 16, 2011 Author Share Posted May 16, 2011 - running: 5km in 28,30 minutes- calf raises: 1 x 15 50kg, 2 x 10 60kg- decline sit-ups: 3 x 20- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg- hammer curls: 3 x 8 10kg- single leg extension: 2 x 8 25kg, 2 x 6 30kg, alternating till failure 30kg- single leg press: 3 x 10 90kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 18, 2011 Author Share Posted May 18, 2011 - running: 5km in 28,20 minutes- vertical rows: 1 x 10 40kg, 2 x 10 45kg- shoulder press machine: 1 x 10 45kg, 2 x 10 50kg- lat pulldown: 3 x 10 40kg- dumbell front raises: 2 x 10 6kg- dumbell side raises: 2 x 8 6kg- shrugs: 3 x 10 50kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 20, 2011 Author Share Posted May 20, 2011 - running: 5km in 29.30 minutes- bench press: 2 x 15 40kg, 1 x 10 50kg- decline sit-ups: 3 x 20- butterfly machine: 2 x 15 30kg, 1 x 10 35kg- seated dumbell curls: 3 x 10 8kg- seated hammer curls: 1 x 8 + 1 x 7 8kg, 1 x 6 + 1 x 5 8kg- cable one arm tricep extension: 3 x 10 7,5kg (no rest in between sets)- dumbell tricep extension: 2 x 10 4kg- single leg press: 1 x 8 + 1 x 7 90kg, 1 x 6 + 1 x 5 90kg, 90kg untill failure Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 23, 2011 Author Share Posted May 23, 2011 - running: 5km in 28 minutes- calf raises: 2 x 15 50kg, 1 x 10 60kg- single leg press: 1 x 10 + 1 x 9 90kg, 1 x 8 + 1 x 7 90kg, 1 x 7 + 1 x 6 90kg- single leg extension: 1 x 10 30kg, 3 x 8 25kg- seated bicep curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg- seated hammer curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 25, 2011 Author Share Posted May 25, 2011 - running: 5km in 28,50 minutes- shoulder press machine: 2 x 15 45kg, 2 x 7 50kg- vertical rows: 3 x 15 40kg- lat pulldown: 3 x 15 40kg- shrugs: 3 x 10 50kg- seated row: 1 x 10 30kg, 2 x 10 30kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 26, 2011 Author Share Posted May 26, 2011 - warming up: alternating dumbell curls: 1 x 25 4kg, 1 x 20 6kg- bench press: 1 x 15 40kg, 1 x 10 40kg, 1 x 10 50kg- butterfly machine: 6 x 5 30kg- seated dumbell curls: 1 x 10 8kg, 2 x 8 10kg- seated hammer curls: 1 x 8 8kg, 2 x 5 10kg- concentration curls: 2 x 5 10kg- cable one arm tricep extension: 1 x 15 7,5kg, 3 x 10 10kg- tricep pulldown: 1 x 17,5kg, 2 x 10 20kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted May 30, 2011 Author Share Posted May 30, 2011 27/05/2011- running: 10km in 59,19 minutes Today - cycling: 10km in 24,30 minutes- leg stretching- calf raises: 1 x 15 50kg, 1 x 12 50kg, 1 x 10 50kg- single leg extension: 3 x 10 25kg- single leg press: 3 x 10 80kg (no rest in between sets) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 1, 2011 Author Share Posted June 1, 2011 - running: 5km in 27,20 minutes- shoulder press machine: 1 x 10 45kg, 2 x 10 50kg- lat pulldown: 2 x 10 40kg, 1 x 10 45kg- single leg press: 1 x 8 + 1 x 7 90kg, 1 x 6 + 1 x 5 90kg- pull ups: 1 x 3, 1 x 2- dumbell front raises: 2 x 10 6kg- dumbell side raises: 2 x 10 6kg- shrugs: 1 x 12 50kg, 2 x 10 50kg- decline sit-ups: 3 x 15- torso rotation machine: 3 x 15 15kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 6, 2011 Author Share Posted June 6, 2011 - cycling: 10km in 25 minutes- torso rotation machine: 3 x 15 (left/right) 15kg- single leg extension: 2 x 10 25kg, 2 x 10 30kg- calf raises: 1 x 15 50kg, 2 x 12 60kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 7, 2011 Author Share Posted June 7, 2011 - cycling: 10km in 24 minutes - shoulder press machine: 1 x 15 45kg, 1 x 12 50kg, 1 x 10 55kg- lat pulldown: 1 x 15 40kg, 2 x 10 45kg- dumbell front raises: 2 x 10 6kg- dumbell side raises: 2 x 10 6kg- shrugs: 2 x 12 32kg (dumbells), 3 x 8 50kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 9, 2011 Author Share Posted June 9, 2011 - cycling: 10km in 24.30 minutes- bench press: 1 x 15 40kg, 1 x 5 50kg (shoulder ache), 2 x 15 40kg- superset dumbell curls + hammer curls: 2 x 8 10kg- superset alternating dumbell curls: 2 x 20 8kg, 2 x 20 6kg + concentration curls: 2 x 4 8kg, 1 x 8 6kg- butterfly machine: 1 x 20 30kg, 2 x 10 35kg- cable one arm tricep extension: 3 x 10 7,5kg (no rest in between sets) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 14, 2011 Author Share Posted June 14, 2011 - cycling: 10km in 25,45 minutes- single leg extension: 2 x 10 25kg, 2 x 8 30kg- single leg press: 1 x 20 90kg, 2 x 10 90kg- dumbell squats: 3 x 10 28kg (2 x 14kg)- calf raises: 1 x 15 50kg, 2 x 10 60kg- torso rotation machine: 3 x 15 15kg legs felt weak today.. Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 16, 2011 Author Share Posted June 16, 2011 - cycling: 10km in 24,30 minutes- shoulder press machine: 1 x 15 45kg, 2 x 10 50kg- lat pulldown: 1 x 15 40kg, 2 x 10 45kg- dumbell front raises: 2 x 10 6kg- dumbell side raises: 2 x 10 6kg- shrugs: 3 x 10 50kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 20, 2011 Author Share Posted June 20, 2011 - cycling: 10km in 24 minutes- single leg extension: 1 x 10 25kg, 1 x 8 25kg, 2 x 9 30kg, alternating untill failure- single leg press: 2 x 10 90kg superset, 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1 superset 90kg- calf raises: 1 x 15 50kg, 2 x 10 60kg- torso rotation machine: 3 x 20 15kg- dumbell squats: 3 x 10 28kg (2 x 14kg) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted June 23, 2011 Author Share Posted June 23, 2011 - cycling: 10km in 24 minutes- vertical row: 3 x 10 40kg- seated row: 3 x 15 30kg- doing some shoulder exercices with 2 4kg dumbells back ache since a few days..went to a chiropracter who 'loosened' my lower back up but still feeling the mellow pain. he siad it could take up to 3 days for the pain to go away. that will be tomorrow. i hope he is right Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 5, 2011 Author Share Posted July 5, 2011 Didn't train last week due to a cold. Back ache is still there, will need more therapy i think. plan on training my legs twice a week. starting today, but will see how far i get with the back pains.. 05/07/2011 - cycling: 10km in 25.11 minutes- calf raises: 1 x 15 50kg, 1 x 10 50kg, 1 x 12 50kg- single leg extension: 3 x 8 25kg- weighted lunges: 3 x 10 16kg (2 x 8kg dumbells)- dumbell squats: 5 x 10 16kg (2 x 8kg dumbells) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 6, 2011 Author Share Posted July 6, 2011 Chest press1 x 20 x 35kg1 x 15 x 40kg1 x 10 x 45kg1 x 9 x 45kg1 x 8 x 45kg1 x 7 x 45kg1 x 6 x 45kg1 x 5 x 45kg1 x 4 x 45kg1 x 3 x 45kg1 x 2 x 45kg1 x 5 x 50kg Barbell Curls1 x 20 x 10kg5 x 10 x 15kg Had to stop training because of the lower back pain..not good. Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 9, 2011 Author Share Posted July 9, 2011 09/07/2011 Cycling10km in 24.10 minutes Calf raises3 x 15 50kg2 x 10 60kg Single leg extension3 x 8 25kg2 x 10 30kg Dumbell squats1 x 15 20kg (2 x 10kg)i tried the second set but had to stop because of the lower back.Bodyweight squats3 x 10 Dumbell static lunges5 x 10 16kg (2 x 8kg) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 11, 2011 Author Share Posted July 11, 2011 Vertical row2 x 15 x 35kg2 x 10 x 40kg2 x 8 x 45kg4 x 6 x 45kg Lat pulldown2 x 10 x 35kg4 x 10 x 40kg Cable one arm tricep extension2 x 10 x 7.5kg2 x 8 x 10kg1 x 7 x 10kg1 x 6 x 10kg Seated row1 x 10 x 20kg1 x 10 x 25kg3 x 10 x 30kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 13, 2011 Author Share Posted July 13, 2011 Cycling10km in 25 minutes Calf raises5 x 10 x 50kg Single leg extension2 x 8 x 25kg5 x 7 x 30kg Dumbell squats5 x 10 x 16kg (2 x 8kg dumbells) Dumbell static lunges5 x 10 x 16kg (2 x 8kg dumbells) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 15, 2011 Author Share Posted July 15, 2011 Cycling5km in 11.40 minutes Chest press1 x 15 x 35kg1 x 10 x 40kg1 x 8 x 45kg1 x 8 x 45kg3 x 6 x 50kg2 x 6 x 55kg1 x 6 x 60kg1 x 6 x 55kg1 x 6 x 50kg1 x 6 x 45kg1 x 6 x 40kg Barbell curls6 x 10 x 20kg Dumbell curls5 x 10 x 8kg Concentration curls1 x 5 x 8kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 17, 2011 Author Share Posted July 17, 2011 Did a 6km sunday morning run. Lower back started to ache in the half of my run. Seems like i have to go to the physio again. Damn. Link to comment Share on other sites More sharing options...
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