Jump to content

Manuels training log!


Recommended Posts

  • Replies 94
  • Created
  • Last Reply

Top Posters In This Topic

That's three months ago, so I've to remember what I started with...

 

Dumbbell - Shoulder Raise Straight Arm:3x20x9lbs (4kg)

Dumbbell - Biceps Curl: 3x20x13lbs (6kg)

 

Lower Back: 3x20x44lbs (20kg)

Upper Back - Seated Pulley Rowing: 3x20x33lbs (15kg)

Abdominal Crunch: 3x20x44lbs (20kg)

Lat Machine - Pull Down Back: 3x20x44lbs (20kg)

 

Vertical Chest Press: 3x20x33lbs (15kg)

 

Cable - Bent Over Triceps Extension: 3x20x25lbs (11.5kg)

 

Leg Press: 3x20x66lbs (30kg) [later 77lbs (35kg)]

Edited by Manuel
Link to comment
Share on other sites

That's the actual program:

 

Dumbbell - Shoulder Raise Straight Arm:3x20x11lbs (5kg)

Dumbbell - Biceps Curl: 3x20x22lbs (10kg)

 

Lower Back: 3x15x66lbs (30kg)

Upper Back - Seated Pulley Rowing: 3x20x55lbs (25kg)

Abdominal Crunch: 3x20x77lbs (35kg)

Lat Machine - Pull Down Back: 3x20x66lbs (30kg)

 

Vertical Chest Press: 3x20x55lbs (25kg)

Rotary Torso: 2x20x121lbs (55kg); 1 set/side

 

Dumbbell - Shoulder Raise Straight Arm:3x20x11lbs (5kg)

Dumbbell - Biceps Curl: 3x20x22lbs (10kg)

 

Cable - Bent Over Triceps Extension: 3x20x36lbs (16.5kg)

 

Lower Back: 3x15x66lbs (30kg)

Lat Machine - Pull Down Back: 3x20x77lbs (35kg)

Abdominal Crunch: 3x20x77lbs (35kg)

Link to comment
Share on other sites

I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.

Would be great if anyone has an idea, how I can keep up my state during these two months.

During the weekends, I'll have maaaaaany time, so i can have a big program

Link to comment
Share on other sites

Today I tried to train with more weights and less reps.

So let's see...

 

Starting from now the weights will be in lbs only.

 

Lat Machine: 12x88, 12x99, 9x110, 11x99, 10x88

Cable - Bent Over Tricpes Ext.: 3x12x46

Butterfly Machine: 20x44, 3x11x55

Vert. Chest Press: 15x77, 3x11x88, 11x77, 2x11x66

 

Cable - Bent Over Tricpes Ext.: 11x46, 2x15x38.5, 2x13x38.5

 

Dumbbell - Biceps Curl: 20x22, 11x27.5, 11x27.5, 8x33 (too much weight), 11x27.5 (alternating...)

Dumbbell - Shoulder Raise Straight Arm: 20x11, 13x16 (this one was bad for my back, so i stopped this exercise soon), 11x13

 

Butterfly Machine: 2x15x66, 2x15x55

Vert. Chest Press: 2x11x66, 11x55

 

about 90 minutes...

 

My first workout with more weights and less reps was very chaotic. I don't know if my workout plan is good!? I hope you'll help me a little bit to get a better one.

This was day 1, day 2 I thought I'll do the stomach and back, day 3 legs(?) I don't know...

Link to comment
Share on other sites

Saturday:

Today was mainly back and stomach day. I've added my biceps, because the last workout wasn't enough for it...

 

Lower Back: 3x20x55 (had to be careful, because it was overtrained a little bit)

Abdominal Crunches: 20x66, 3x12x77, 3x12x66, 3x20x55

 

Dumbbell Biceps Curl: 3x20x20, 3x15x22, 3x15x20 (in the end: pain in the hand, wirst)

Rotary Torso: 2x20x110, 2x15x132, 2x15x143, 2x15x121, 2x20x110

 

Cardio (Cross Trainer): 1h at 150-160bpm.

 

Body Weight: 168.5 (lost about 3lbs already)

Link to comment
Share on other sites

I had to pause a while, yesterday I woke up with pain in my back (got a cold!? don't know). Today it was better, so I went to gym:

 

Today I've done my back and triceps...

 

Upper Back: 2x11x44; 2x11x55; 3x11x66; 2x11x55; 2x11x44

Lower Back: 2x11x55; 2x11x66; 2x11x55

Lat Machine Pull Down Front: 11x77 (was too much); 2x11x55 (too less!?)

Seated Pulley Rowing Machine: 2x11x55; 3x11x66; 2x11x25

 

Cable - Bent Over Tricpes Ext.: 3x11x46.8; 3x11x40; 11x35.8

Dumbbell Overhead Press: 3x11x15; 2x11x17.5

 

1h cardio

 

Body Weight: 169.7lbs

Link to comment
Share on other sites

Yesterday I decided to train every day until the 23th. Then I'm prepared for x-mas and can eat a lot without gaining hehe...

 

Today I did my chest, biceps and lat...

 

Lat Machine - Pull Down Back: 2x11x(66,77), 3x11x88, 2x11x(77,66)

Butterfly Machine: 2x11x(55,66,77)

 

Dumbbell - Shoulder Raise Straight Arm: 2x11x(11,13.2,11)

Dumbbell - Biceps Curl: 2x11x19.8

SZ-Barbell Curls: 2x11x22, 3x11x33 (I used the SZ for the first time, funny thing)

Dumbbell - Biceps Curl: 2x11x19.8

 

Vertical Chest Press: 2x11x(55,66), 3x11x77, 2x11x(66,55)

 

1h cardio (crosstrainer) (today I've increased the "restistance"? up to level 2)

 

Body Weight: 169.7

Link to comment
Share on other sites

Stomach-Day (A):

 

Abdomninal Crunch: 8x(55,66,77), 6x88, 4x99, 3x6x99, 1x110, 5x(88,77,66)

Lower Back: 2x11x(55,66,55)

 

Rotary Torso: 2x5x(77,99,121,132,143), 3x2x154

Dumbbell Shrugs: some with 27.5 and 19.8; rolling the shoulder back and forward

 

75min

 

 

1h cardio (crosstrainer)

 

Body Weight: 169lbs

 

getting tired from the cardio training...

Link to comment
Share on other sites

Today I've tried to do a Triceps-A-Workout + started to train my legs

 

Leg Extension: 3x11x33

Adductor: 3x11x44

Abductor: 4x11x66

Leg Press: 11x(55,66,77,88,99)

 

Bent Over Triceps Extension: 2x11x48; 2x4x(52.3, 57.8, 63,3); 2x3x68.9, 2x1x74.4, 2x1x68.9, 6x63.3, 7x57,6, 8x52.3 (waaay too many different weights, had to figure out my max. weight)

 

Dumbbell - Biceps Curl: 3x20x22

Dumbbell - Triceps Extension: 3x11x(15.4, 17.6)

 

 

today no cardio... my body needs a rest...

 

Body Weight: 169.75lbs

Link to comment
Share on other sites

I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.

Would be great if anyone has an idea, how I can keep up my state during these two months.

During the weekends, I'll have maaaaaany time, so i can have a big program

If you work out Sat, Sun, plus one other day (even for 45 min), you should be fine.

You can follow a 3 split and see good results.

Link to comment
Share on other sites

I'm doing this program 3-4 days/week, but I'll need some other training progam - it's too time expensive. In January/February I'll just have time during the weekends.

Would be great if anyone has an idea, how I can keep up my state during these two months.

During the weekends, I'll have maaaaaany time, so i can have a big program

If you work out Sat, Sun, plus one other day (even for 45 min), you should be fine.

You can follow a 3 split and see good results.

 

thx for your answer, I'll do so. during the week I can't go to gym, but I'm going to do some exercises like push-ups and other stuff without additives. Fr-Su then I'll have big workouts in gym...

Link to comment
Share on other sites

Upper Back - Seated Pulley Rowing: 5x(77,88);3x4x99; 3x3x110

Lat Machine - Pull Down Back: 5x(88,99,110), 3x5x121.2, 5x(110), 2x99

Cable - Standing Biceps Curls: 11x46.8, 3x5x57.9

 

Dumbbell - Biceps Hammer Curl: 11x(17.6,19.8 ), 2x11x22

Dumbbell - Biceps Curl: 3x11x22

Dumbbell - Shoulder Raise Straight Arm: 2x11x13.2, 11x(15.4, 13.2, 13.2)

 

Vertical Chest Press: 11x(77, 88, 88, 88, 77)

Dumbbell - Biceps Concentration Curl: 9x(22, 17.6, 17.6, 15.4)

Dumbbell - Shoulder Rolling: 22

 

 

1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work

 

Body Weight: 169.2lbs

Link to comment
Share on other sites

Stomach and Back:

 

Lower Back: 3x11x66; 3x8x77

Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77

Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88

Rotary Torso: 2x11x110, 4x7x132.2

Lat Machine Pull Down Front: 11x77, 3x7x99.2

 

1h cardio (crosstrainer), increased the "resistance" up to 3 (was better than the day before)

Body Weight: 170lbs

Link to comment
Share on other sites

1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work

 

Are you sipping on some water during the cardio? I use to do an hour without drinking water and I'd find that by the last 15 mins my tongue would be dry.

 

When I've started with cardio, I drank some water every 20min, but for 3-4 weeks, I don't. Just directly after the cardio... then much of it

I think that I generally need less water during training than when i started my "career" in the gym...

 

But I think you shouldn't save on water... drink a bit after 30 min. probably the body learns to arrange by-and-by...

Link to comment
Share on other sites

Today I had my "finish" training... just called it so, because I've now about 7 days gym-holidays, and so I made a "hard" workout today (cardio)...

 

Vertical Chest Press: 11x77, 3x11x99.2

Shoulder Press: 6x55, 4x7x44, 3x7x55

Chest Press (other machine): 7x77, 7x66, 7x11x55

 

Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8

Dumbbell - Biceps Curl, Hammer Curl: 11x19.8, 11x17.6

 

Bent Over Triceps Extension: 10x75.8, 7x75.8, 2x11x46.8

 

1h5m Cardio (Treadmill) - 10km: first 40 min at 10kmh then went down to 9...8 kmh.. was really hard...

 

I think this workout was really good, my biceps is burning a little bit and I'm proud of my jogging today and the hours of cardio since last week. Now I'll have a break for 7 days or something (just can do pushups or sth.)...

 

I don't know, if I had mentioned it, but I've attended in a competition in our gym..."who kills most cals" (4th and 5th Dec), and I was the ONLY participator .... so I've won this stupid shit and now will get 3 times personal training (a 30 minutes). That's really cool, so I can become acquainted with the rest of the machines and stuff.

For Log: I've done Cross Trainer in the competition: 1,5h + 1h at day 1 and (I think) 1h at day 2, that are 3,5h aka 2100 cals.

 

Wish you merry xmas

Link to comment
Share on other sites

  • 2 weeks later...

30. Dec:

Biceps, Chest, Shoulders

 

Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4

alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11

 

Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66

Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55

 

Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8

alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11

 

Dumbbell - Biceps Concentration Curl: 2x11x15.4

Butterfly - 3x11x77

Lat Machine - Pull Down Back: 18x99, 18x88, 11x77

 

Sadly I had no time for cardio...

Link to comment
Share on other sites

31. Dec: Stomach, Lower Back

 

Lower Back: 11x66, 3x8x77, 6x66

Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66

 

Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154

Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77

 

1h cardio (Crosstrainer): 16.31km

 

Body Weight: 168.5lbs

Edited by Manuel
Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...