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Michaël's journal


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- 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

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- 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

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- 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

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- 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

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- 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

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- 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

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- 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)

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- 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)

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- 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

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  • 2 weeks later...

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)

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