Pofi Posted April 10, 2009 Share Posted April 10, 2009 OK...time to lay the foundation of my log. I'll try to keep this up to date but first need to post some basic stuff. On the 10th of march I joined a gym to get serious with training. Before that I used the possibilities at home (bench and some weights, body weight exercises) but not regularly. More about the history is written in my introduction. As the gym has put numbers on the different machines I'll use those to specify the exercises with machines in this log. So here is the list of machines that I'll be extending as I change my workout. As I'm not sure how to translate the movements on the machines into common names for exercises I just list the numbers and the muscles that should be trained. If anyone has a better idea to display that...please step forward... Number Muscles trained A1 gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle A3 gluteus medius, gluteus minimus A4 adductores B1 quadriceps femoris B5 biceps femoris, semitendinosus muscle B7 biceps femoris, semitendinosus muscle C3 teres major, biceps brachii C5 deltoids, rhomboids, trapezius, teres major C7 teres major, biceps brachii, rhomboids, trapezius (middle part) F2 rectus abdominis F3 erector spinae, quadratus lumbarum To have a good starting point for this log I'l list the progress so far, starting from the 10th of march to the 8th of april. Table shows number of machine and starting to current weight. I'll skip the repetitions for this overview but the "target" zone is 12-15 repetitions, although all exercises are done in one set with as many reps possible. If I get more than 15 reps...the weight will be increased by 5-10% for the next set. Less than 12 reps...weight will be decreased by 5-10%. Number Weight in pounds A1 80->130 A3 60->80 A4 70->130 B1 70->112 B5 122 (switched to this one recently from B7) B7 88->122 C3 100->132 C5 80->90 (shortly at 100 but had to go down again) C7 80->120 F2 44->68 F3 60->90 Normally I added a few extra exercises to this plan...and I'll be getting back to doing that...if my injury is completely healed. The left shinbone still has a slight swelling but is nearly healed so far. Still have to be careful though. And the right wrist is getting better but there is still a problem in the area of trapezoid, trapezium and scaphoid. The hand is usable but cannot take too much pressure or weight. Phew...quite a long intro Link to comment Share on other sites More sharing options...
Pofi Posted April 13, 2009 Author Share Posted April 13, 2009 OK...update for friday the 10th and today the 13th of april: 10thBefore trainingSmoothie with lettuce, tomatoes, kiwi fruits, pepper, basil, carrots, bananasTotal 475 calories, 14.34g protein, 88.23g carbohydrates, 3.79g fatTraining (about 1h)A1 18reps x 140poundsF3 16reps x 90poundsF2 13reps x 68poundsC7 18reps x 126poundsC5 16reps x 90 poundsC3 19reps x 138poundsB5 14reps x 128poundsB1 15reps x 118poundsA3 18reps x 84poundsA4 16reps x 136poundsAfter trainingKidney beans, mushrooms, tomatoes, dried figs, avocados, almondsTotal 1417 calories, 69.65g protein, 180.43g carbohydrates, 45.43g fat Total of day 3069.8 calories, 115.92g protein, 473.95g carbohydrates, 71.89g fat 13thBefore trainingkidney beans, mushrooms, tomatoesTotal 626 calories, 52.55g protein, 94.84g carbohydrates, 3.89g fatTraining (about 1h)A1 19reps x 148poundsF3 15reps x 90poundsF2 14reps x 68poundsC7 16reps x 134poundsC5 17reps x 90 poundsC3 15reps x 144poundsB5 15reps x 128poundsB1 18reps x 118poundsA3 15reps x 88poundsA4 15reps x 142poundsAfter trainingBananas, avocados, hazelnuts, kiwi fruitsTotal 1418 calories, 18.47g protein, 149.57g carbohydrates, 80.28g fat Total of day 3234.8 calories, 124.08g protein, 466.57g carbohydrates, 91.38g fat Link to comment Share on other sites More sharing options...
Pofi Posted April 15, 2009 Author Share Posted April 15, 2009 15th of april Before trainingSalad with rocket, tomatoes, mushrooms, soy sprouts, corn, kidney beans and cabbage, three bananasTotal 615 calories, 19.16g protein, 121.21g carbohydrates, 4.06g fatTraining (about 1h)A1 21reps x 156poundsF3 16reps x 90poundsF2 15reps x 68poundsC7 15reps x 140poundsC5 15reps x 90 poundsC3 18reps x 144poundsB5 15reps x 128poundsB1 15reps x 124poundsA3 14reps x 88poundsA4 17reps x 142poundsAfter trainingKidney beans, almonds, sultanasTotal 1437 calories, 61.13g protein, 165.3g carbohydrates, 57.34g fat Total of day 3737.3 calories, 121.3g protein, 528.6g carbohydrates, 117.73g fat Link to comment Share on other sites More sharing options...
Pofi Posted April 17, 2009 Author Share Posted April 17, 2009 17th of april Before trainingSalad with lettuce, tomatoes, corn, kidney beans, olives and cabbage, three bananasTotal 683 calories, 14.01g protein, 127g carbohydrates, 10.84g fatTraining (about 1h)A1 17reps x 164poundsF3 17reps x 90poundsF2 14reps x 68poundsC7 17reps x 140poundsC5 19reps x 90 poundsC3 15reps x 152poundsB5 15reps x 128poundsB1 15reps x 124poundsA3 15reps x 88poundsA4 13reps x 150poundsAfter trainingKidney beans, almonds, grape seed drinkTotal 1282 calories, 64.67g protein, 97.48g carbohydrates, 71.19g fat Total of day 3582.4 calories, 111.47g protein, 466.83g carbohydrates, 134.98g fat Link to comment Share on other sites More sharing options...
Pofi Posted April 20, 2009 Author Share Posted April 20, 2009 20th of april Before trainingSalad with lettuce, tomatoes, corn and cabbage, three bananasTotal 1035 calories, 24.44g protein, 208.25g carbohydrates, 8.32g fat Training (about 1h)A1 15reps x 172poundsF3 18reps x 90poundsF2 13reps x 68poundsC7 12reps x 148poundsC5 12reps x 100 poundsC3 15reps x 152poundsB5 15reps x 128poundsB1 15reps x 124poundsA3 15reps x 88poundsA4 14reps x 150pounds Negative concentration curl: each side 15reps x 10kg After trainingKidney beans, almonds, kiwi fruit, figsTotal 1671 calories, 71.09g protein, 183.41g carbohydrates, 71.22g fat Total of day 4006.2 calories, 130.53g protein, 606.93g carbohydrates, 108.93g fat Link to comment Share on other sites More sharing options...
Pofi Posted April 22, 2009 Author Share Posted April 22, 2009 22th of april Before trainingSalad with rocket, tomatoes, kidney beans, soy sprouts and cabbage, four bananasTotal 672 calories, 24.95g protein, 131.79g carbohydrates, 2.72g fat Training (about 1h)A1 18reps x 172poundsF3 20reps x 90poundsF2 15reps x 68poundsC7 14reps x 148poundsC5 15reps x 100 poundsC3 15reps x 152poundsB5 15reps x 128poundsB1 18reps x 124poundsA3 13reps x 88poundsA4 17reps x 150pounds Concentration curl: each side 5reps x 20kgNegative concentration curl: each side 15reps x 10kgSome crunches and push-ups (didn't count the reps) After trainingKidney beans, almonds, kiwi fruit, shake with sultanas, soy and grape seed powderTotal 1746 calories, 94.66g protein, 133.6g carbohydrates, 91.74g fat Total of day 4202.8g calories, 159.83g protein, 489.34g carbohydrates, 171.32g fat Link to comment Share on other sites More sharing options...
Tasha Posted April 22, 2009 Share Posted April 22, 2009 Nice looking Log Pofi Link to comment Share on other sites More sharing options...
Pofi Posted April 25, 2009 Author Share Posted April 25, 2009 (edited) Thanks Tasha. So far I'm concentrating on the days I work out, especially before and after training. But if there is something you guys would like to see me post here...just say so... Edited April 25, 2009 by Pofi Link to comment Share on other sites More sharing options...
Pofi Posted April 25, 2009 Author Share Posted April 25, 2009 24th of april Before trainingSalad with lettuce, tomatoes, soy sprouts, mushrooms, cucumber and cabbage, three bananasTotal 342 calories, 9.02g protein, 68.83g carbohydrates, 1.64g fat Training (about 1h)A1 15reps x 182poundsF3 12reps x 100poundsF2 14reps x 68poundsC7 15reps x 148poundsC5 12reps x 100 poundsC3 12reps x 152poundsB5 15reps x 128poundsB1 15reps x 130poundsA3 15reps x 88poundsA4 12reps x 158pounds Negative concentration curl: each side 15reps x 10kgFrench curls: 10reps x 20kg (10kg each side)Some crunches, push-ups and blanks After trainingDates, salad with kidney beans, mushrooms, tomatoes, lettuce, kiwi fruitTotal 1451 calories, 51.27g protein, 289.83g carbohydrates, 5.81g fat Total of day 3740.2g calories, 105.11g protein, 605.37g carbohydrates, 90.6g fat Link to comment Share on other sites More sharing options...
Pofi Posted April 27, 2009 Author Share Posted April 27, 2009 27th of april Before trainingSalad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananasTotal 837 calories, 15.01g protein, 153.77g carbohydrates, 15.31g fat Training (about 1h)A1 15reps x 182poundsF3 13reps x 100poundsF2 14reps x 68poundsC7 15reps x 148poundsC5 14reps x 100 poundsC3 13reps x 152poundsB5 15reps x 128poundsB1 13reps x 130poundsA3 15reps x 88poundsA4 14reps x 158pounds F2 5reps x 78poundsNegative concentration curl: each side 20reps x 10kgFrench curls: 10reps x 20kg (10kg each side) After trainingHazel nuts, smoothie with lettuce, tomatoes, soy, sultanas, loquats, and grape seed powderTotal 1324 calories, 94.88g protein, 74.49g carbohydrates, 69.97g fat Total of day 3795.1g calories, 144.02g protein, 434.49g carbohydrates, 157.1g fat Link to comment Share on other sites More sharing options...
xphilx Posted April 27, 2009 Share Posted April 27, 2009 i don't get this log. don't you know how to call the excercises you're doing? no offense but like this i'm actually not able to say anything about your training cause i simply don't know what you're doing. Link to comment Share on other sites More sharing options...
aluck Posted April 27, 2009 Share Posted April 27, 2009 Yeah.. no offense if it works for you - by all means stick with it.. But Im so lost.. Link to comment Share on other sites More sharing options...
xjohanx Posted April 27, 2009 Share Posted April 27, 2009 Yeah you should start posting the name of the excersise. There are a lot of different ones for every musclegroup. And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils. Link to comment Share on other sites More sharing options...
Pofi Posted April 28, 2009 Author Share Posted April 28, 2009 i don't get this log. don't you know how to call the excercises you're doing? no offense but like this i'm actually not able to say anything about your training cause i simply don't know what you're doing. Well...lets see if it helps you if I put up the names they have on the websites of the producers of the machines I use. Numbers link to the decription and picture of the machine (if available online): Number NameA1 hip extensionA3 hip abductionA4 hip adductionB1 leg extensionB5 prone leg curlB7 seated leg curlC3 torso armC5 rear delt pec flyC7 seated rowF2 core ab isolatorF3 lower back Not all the machines shown in the links are the ones that are available in my gym but they are similar, maybe some older models. I just found a description of the exercises on the website of a similar gym. You can look them up here. They also offer a tour through the studio and some photos. If any of you guys know how I can log my training sessions in a way, so that they are more useful to you or you at least get the idea of what I'm doing, please let me know. I would love to modify the log accordingly. Link to comment Share on other sites More sharing options...
Pofi Posted April 28, 2009 Author Share Posted April 28, 2009 And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils. Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore. And the kidney beans are the ones from the tin, which probably are heat treated as well. I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears. Link to comment Share on other sites More sharing options...
xphilx Posted April 28, 2009 Share Posted April 28, 2009 you're training at kieser? i really don't like the selection of your exercises. and i hope those are very old versions of the machines you're using cause they look horrible to me. Link to comment Share on other sites More sharing options...
Pofi Posted April 28, 2009 Author Share Posted April 28, 2009 you're training at kieser? i really don't like the selection of your exercises. and i hope those are very old versions of the machines you're using cause they look horrible to me. No...I'm training in a gym similar to Kieser called Ortho Training. They also use those machines but I have no idea how old those machines are. At least they look a bit different. Maybe I have a look for a date next time. By the way. If those machines look horrible to you, can you give me an idea how machines should look like? Link to comment Share on other sites More sharing options...
xphilx Posted April 28, 2009 Share Posted April 28, 2009 well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body. is there any specific reason why you're training there and not at a real gym? what are your goals? Link to comment Share on other sites More sharing options...
Pofi Posted April 29, 2009 Author Share Posted April 29, 2009 well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body. is there any specific reason why you're training there and not at a real gym? what are your goals? To answer the first part of your question, you probably have to tell me what you see as the difference between Ortho Training and a real gym. About my goals I would say that my main goal is a increase in strength. Latest test showed that I lack about 30% of the strength that I should have. I also need some volume, especially in the upper body. But that should come as part of the strength training anyhow and is not the primary goal. From the standpoint of the physique I would say that Tim VanOrden or Guillaume Desilets would be my first target area. Link to comment Share on other sites More sharing options...
xphilx Posted April 29, 2009 Share Posted April 29, 2009 a real gym has free weights and not only machines. if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.you should read this and then get serious about your training: http://startingstrength.wikia.com/wiki/FAQhttp://www.team-andro.com/phpBB3/wkm-trainingsgrundlagen-t36987.html Link to comment Share on other sites More sharing options...
Pofi Posted April 29, 2009 Author Share Posted April 29, 2009 a real gym has free weights and not only machines. OK...but the free weights I have at home...including a bench should cover that part for the moment. Another reason I choose this gym was the cooperation with doctors. Haven't found too many gyms here that offered that but maybe, when I get stronger and gain more experience in that area, I'll switch... if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.you should read this and then get serious about your training: http://startingstrength.wikia.com/wiki/FAQhttp://www.team-andro.com/phpBB3/wkm-trainingsgrundlagen-t36987.html Thanks for the links...I'll have a look at them. So far the training with the machines is showing progress. Will be making some changes to the workout there, probably next week. And if time permits I'll add other exercises to that to complement the training with the machines. Link to comment Share on other sites More sharing options...
xjohanx Posted April 29, 2009 Share Posted April 29, 2009 And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils. Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore. And the kidney beans are the ones from the tin, which probably are heat treated as well. I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears. Okay mate, I was confused about this mostly: Before trainingSalad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas Link to comment Share on other sites More sharing options...
Pofi Posted April 29, 2009 Author Share Posted April 29, 2009 (edited) 29th of april Before trainingSalad with lettuce, tomatoes, soy sprouts, corn, cabbage and kidney beans, three bananas and some dried datesTotal 1148 calories, 17.94g protein, 250.17g carbohydrates, 4.74g fat Training (about 1h)Trying to make the exercises a bit clearer. If it is still not understandable...please make suggestions. hip extension(A1) 15reps x 182poundslower back(F3) 12reps x 100poundscore ab isolator(F2) 18reps x 68poundsseated row(C7) 17reps x 148poundsrear delt pec fly(C5) 15reps x 100 poundstorso arm(C3) 14reps x 152poundsprone leg curl(B5) 16reps x 128poundsleg extension(B1) 14reps x 130poundship abduction(A3) 17reps x 88poundship adduction(A4) 15reps x 158pounds core ab isolator(F2) 5reps x 78pounds After trainingAlmonds, smoothie with pakchoy, tomatoes, grape seed powder, kiwi fruits and some soy sauceTotal 1447 calories, 54.82g protein, 50.44g carbohydrates, 114.37g fat Total of day 4153.8g calories, 101.35g protein, 398.65g carbohydrates, 233.49g fat Edited May 1, 2009 by Pofi Link to comment Share on other sites More sharing options...
Pofi Posted April 29, 2009 Author Share Posted April 29, 2009 Okay mate, I was confused about this mostly: Before trainingSalad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas Yes...normally I go directly from work to the training (between 2-3 p.m.). That means that my lunch is nearly the last thing I eat before the training and that normally is a "big" salad from the salad bar in our canteen. Sometimes they offer soy sprouts as well and those are the ones that end up in my salad (and on this log) then... Link to comment Share on other sites More sharing options...
Pofi Posted May 1, 2009 Author Share Posted May 1, 2009 1st of May Before trainingMushrooms, almonds and hazelnutsTotal 1242 calories, 46.48g protein, 28.24g carbohydrates, 105.62g fat Training (about 1h)hip extension(A1) 15reps x 182poundslower back(F3) 13reps x 100poundscore ab isolator(F2) 13reps x 74poundsseated row(C7) 13reps x 156poundsrear delt pec fly(C5) 14reps x 100 poundstorso arm(C3) 15reps x 152poundsprone leg curl(B5) 13reps x 134poundsleg extension(B1) 15reps x 130poundship abduction(A3) 12reps x 92poundship adduction(A4) 15reps x 158pounds core ab isolator(F2) 3reps x 90poundsNegative concentration curl 17reps x 10kg After trainingKidney beans and dried figsTotal 1966 calories, 69.06g protein, 380.97g carbohydrates, 13.92g fat Total of day 3846.8g calories, 121.16g protein, 549.15g carbohydrates, 121.09g fat Link to comment Share on other sites More sharing options...
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