Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 (edited) 1.Jan: Upper Back, Triceps Upper Back - Seated Pulley Rowing: 6x77, 6x88, 3x6x99, 3x8x88Row Rear Deltoid: 6x77, 5x99, 4x110, 5x110, 3x3x121 Lat Machine - Pull Down Back: 5x99, 5x110, 5x121, 3x2x132, 2x5x121, 2x5x99Shoulder Press: 8x44, 8x55, 6x66, 7x66, 8x55 Dumbbell - Triceps Extension: 5x11x17.6, 3x11x22alt. Dumbbell - Shoulder Press: 5x11x17.6, 2x11x15.4 1h cardio (Crosstrainer)Body Weight: 166.8 lbs Edited January 3, 2009 by Manuel Link to comment Share on other sites More sharing options...
Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 Legs Abductor: 11x55, 11x66, 11x77, 5x11x88Adductor: 11x44, 2x11x33, 3x11x44, 2x11x55, 2x11x66Leg Extension: 2x11x44, 11x55, 11x44, 5x11x55Leg Press: 11x88, 2x11x110, 11x99, 11x88... then got a bit knee-ache... leg day... no cardio Link to comment Share on other sites More sharing options...
Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 1 hour of cardio is great! Do you have any goals about increasing the speed or intensity of it? Thanks! I try to increase both... speed (distance) and intensity... but that's not my primary goal... just doing cardio as intensive as possible to get a negative energy balance and loosing fat (work's well...). Later I would like to jog more. By now I'm able to jog for a hour, but everytime I do this my knees ache or any muscle... have to start a jog training soon to get this problem fixed and getting able to do longer distances. (20 km as far goal would be great, closer goal is to jog the 10km more often... like once a week... that would be pretty cool ) Link to comment Share on other sites More sharing options...
lelle Posted January 3, 2009 Share Posted January 3, 2009 http://i7.photobucket.com/albums/y267/lelle83/Picture053.jpg Link to comment Share on other sites More sharing options...
Manuel Posted January 3, 2009 Author Share Posted January 3, 2009 lelle made a seitan man for us... my girlfried named it "Erdfried" (don't ask me why...)he ment he has copied me, but I think he understates my maleness hehe Link to comment Share on other sites More sharing options...
lelle Posted January 3, 2009 Share Posted January 3, 2009 sorry, but there wasn't enough seitan left for your "schnippes" -> viewtopic.php?f=26&t=16250 Link to comment Share on other sites More sharing options...
Manuel Posted January 4, 2009 Author Share Posted January 4, 2009 Well... At the moment I can't do the crosstrainer, so I have to get my fat less in another way...so I decided to do 2 workouts this day (at a strech). When I had finished I thought I could cycle a bit... so today was a really long training day... Biceps, Shoulder, Chest, LBack, Stomach.. Dumbbell - Biceps Concentration Curl: 5x11x22, 5x8x22Dumbbell - Shoulder Raise Straight Arm: 5x8x17.6 Lower Back: 11x66, 10x77, 2x8x77Abdominal Crunch: 11x66, 11x77, 8x88, 5x88, 2x8x77, 6x77, 11x66, 10x66, 9x66 (last three superslow in bckwd.movm.)Rotary Torso: 2x11x121, 4x11x143, 2x11x132, 4x11x121 Chest Press: 11x55, 2x11x66, 3x8x66, 2x11x55Vertical Chest Press: 11x77, 5x11x66, 4x11x77 Dumbbell - Biceps Concentration Curl: 3x11x22, 2x11x19.8Dumbbell - Shoulder Raise Straight Arm: 3x8x13.2, 2x8x11Dumbbell - Biceps Curl: 2x11x22 Abdominal Crunch: 11x77, 6x77, 7,66, 6x66 1h17 Cardio (Cycling)... 27.72km, 500cals. (don't like cycling... to less cals... to less effort... inconvenient).. maybe I had some bad machine... perhaps I'll check another tomorrow or next days... Link to comment Share on other sites More sharing options...
Manuel Posted January 5, 2009 Author Share Posted January 5, 2009 Let's see... Triceps and Upper Back... Dumbbell - Triceps Extension: 5x11x22alt. Dumbbell - Shoulder Press: 11x13.2, 3x11x15.4alt. Dumbbell - Triceps Extension (One Arm): 3x9x13.2, 9x11 Upper Back: 11x77, 11x88, 6x99, 7x88, 2x8x77, 2x11x77Row Rear Deltoid: 8x66, 5x8x77Shoulder Press: 8x55, 3x6x66, 2x8x55 Dumbbell - Shoulder Press: 4x11x15.4, 2x11x17.6alt. Dumbbell - Triceps Extension: 3x11x22alt. Dumbbell - Triceps Extension (One Arm): 2x7x11 1h cardio (Crosstrainer): 16.82km, 650cals... was easy today... Link to comment Share on other sites More sharing options...
RobertSupreme Posted January 5, 2009 Share Posted January 5, 2009 Woah Manuel thats some good stuff you got going on! Link to comment Share on other sites More sharing options...
Manuel Posted January 5, 2009 Author Share Posted January 5, 2009 Woah Manuel thats some good stuff you got going on!thx a lot I hope I can hold this training intensity... Link to comment Share on other sites More sharing options...
xphilx Posted January 6, 2009 Share Posted January 6, 2009 i was just clicking through the boards and saw this thread. the german name made me open it actually. i don't mean to offend you in any way but after reading over the stuff you posted here i have to give you an advice concerning your training. as far as i am able to jugde your training schedule it looks like you made every possible mistake you could have done. you really need to think about it again, add a lot of basic excercises and learn how to schedule your work out right. Link to comment Share on other sites More sharing options...
Danny1611124300 Posted January 6, 2009 Share Posted January 6, 2009 I guess pretty much everybody makes mistakes, I have to agree with Phil that a couple things could be improved... First of all, I think you should forget about the machines and use free weights. Big difference in muscle growth and especiallyfunctional strength. Have somebody show you techniques so you don't mess yourself up. Try squat, lunges, deadlifts,military press, bench press... do rows in all free weight variations, bodyweight exercises are also cool, do dips and forget the lat machine, do pullups... Secondly, use whole body movements, I already posted the best exercises above... In addition to theses tips I'd advise you to use heavier weights. The ideal weight for muscle growth is one that will allow you to do about 8-10 reps, 15 is okay for a start if you're new to lifting and worried about getting injured but 20 is too much. There are a lot of good articles in the net (including this website) and also a lot of good routines. Check out other peoples routines here and don't forget about nutrition and rest.Good luck! Link to comment Share on other sites More sharing options...
Manuel Posted January 6, 2009 Author Share Posted January 6, 2009 i was just clicking through the boards and saw this thread. the german name made me open it actually. i don't mean to offend you in any way but after reading over the stuff you posted here i have to give you an advice concerning your training. as far as i am able to jugde your training schedule it looks like you made every possible mistake you could have done. you really need to think about it again, add a lot of basic excercises and learn how to schedule your work out right. Hey, if you don't say, what I'm doing wrong, I can't approach the problem! List it! Link to comment Share on other sites More sharing options...
Manuel Posted January 6, 2009 Author Share Posted January 6, 2009 After being told, that everything I've done in the gym, was wrong, I was a little bit demotivated.I agree in a lot of points (furthermore xphilx wrote my a pm), but it sounds really hard and it is in fact demotivating telling other people everything they do in gym is WRONG. I had in mind to do more free weights, but next 6 weeks I won't have the possibility to go to gym, so it would have been bullshit. Also I had much to less rest between my workouts, but that was intended and is not for eternity. My split isn't really good, but I had no other idea, because my workouts were getting longer and longer.... ... But thanks for your feedback, I'll have to get a new training program and do more natural exercises like the exerc. with weights and just the bodyweight (they are more "friendly" to me anyway). Next weeks I have to do pushups and stuff like this, jog... Link to comment Share on other sites More sharing options...
Manuel Posted January 6, 2009 Author Share Posted January 6, 2009 Today I just did cardio (treadmill): 12km, 75min. Was better than the last time.Just one thing was shitty... my battery for the mp3-player was empty Link to comment Share on other sites More sharing options...
lelle Posted January 6, 2009 Share Posted January 6, 2009 hey! don't let yourself get demotivated. you're doing nothing "wrong". starting with machines is actually a good idea to get your body used to the new burden. as you have already told, you are going to switch to free weights sometime in the future. since you are planning to gain muscle mass and lose weight at the same time, doing a lot of cardio isn't that bad.remember: having a "bad" workout plan is always better than sitting around doing nothing Link to comment Share on other sites More sharing options...
xjohanx Posted January 6, 2009 Share Posted January 6, 2009 Demotivated? Dude, set yourself straight. Now you probably know more how you should do and you should become more motivated. If no one had said anything you would probably continue this routine for a longer time and, trust me, the abscence of progress would demotivate you more than the truth Phil told you ever could.Not enough people on this board has the "courage" to tell the truth because everyone wants everyone to be happy. Igonrance is bliss so to say. We need more constructive critisism. Link to comment Share on other sites More sharing options...
Manuel Posted January 7, 2009 Author Share Posted January 7, 2009 Yes, i agree with that. It was just annoying that I had a false training and now I've no time for learning a new routine at the moment... I'm so to speak in a waiting status (see my last postings).But anyway.. I'm thankful for your criticism and hope that I can realize your suggestions soon. Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 9.1.1h cardio crosstrainer. 16.81 km, 652 cals.weight: 164.6lbs 10.1.1h cardio crosstrainerweight: 161.8lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 16.1.1h Cardio Crosstrainer: 17.75kmBody Weight: 164.2lbs 18.1.Assisted Dips: 2x10@42, 2x10@77Vertical Leg-Hip Raise: 3x10Lower Back: 3x10Assisted Bench-Press: 10x11; 2x10x22Biceps Curls: 20x22, 2x10x22Dumbbell - Shoulder Raise Straight Arm: 3x10x11Dumbbell – Shoulder Press: 2x10x17.6, 10x22Body Weight: 163.5lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 23.1.Assisted Dips: 10@42, 10@57, 10@73Vertical Leg-Hip Raise: 3x10Lower Back: 3x10Crunches (Ball): 2x10Dumbbell - Shoulder Raise Straight Arm: 3x10x11Concentrated Curls (SZ): 3x10x22Ass. Bench Press: 10x22, 7x22, 4x22Triceps Ext. Cable: 10x22, 2x10x35Dumbbell - Shoulder Raise Straight Arm: 2x10x11Concentrated Curls: 2x10x22 Body Weight: 161.8lbs Link to comment Share on other sites More sharing options...
lelle Posted February 8, 2009 Share Posted February 8, 2009 23.1.Body Weight: 161.8lbs fatty Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 25.1.Bench Press: 3x10x22Vertical Leg-Hip Raise: 3x10Preacher Curls (SZ): 3x10x22Squats: 10x22; 10x33Deadlifts: 10x20Upright Row: 2x10x22Biceps Curls: 2x10x22Lat. Raises: 10x11Lat. Circle(?): 10x11 1h cardio crosstrainer: 794cals, 7-9-..-15-..7..-13 Body Weight: 161.6lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 30.1.Assisted Dips: 10@42, 8@42, 6@57, 10@73Vertical Leg-Hip Raise: 3x10Bench Press: 4x10x22Lower Back: 3x10Assisted Bench Press: 2x10x33, 8x33Squats: 3x10x22Upright Row: 3x10x11Lat. Raise: 6x15.4, 6x11, 8x8.8Biceps Curls: 3x10x22 1h cardio crosstrainer: 16.86km, 7-10-..-3-..10 Body Weight: 161.2lbs Link to comment Share on other sites More sharing options...
Manuel Posted February 8, 2009 Author Share Posted February 8, 2009 1.2.Deadlifts: 3x10x44, 2x10x55Bent Over Row: 10x33, 3x10x55Bench Press: 3x10x33Squats: 3x10x44Upright Row: 3x10x22Military Press: 2x10x33, 10x22Vertical Leg-Hip Raise: 4x10Lat. Circle: 10x11Lat. Raises: 2x10x11Biceps Curls: 3x10x22Concentrated Curls: 10x22Tric Ext. 3x10x22Lat. Raise: 2x10x11 1h cardio crosstrainer: 15.37km, 7-10-7-10... Body Weight: 160.5lbs Link to comment Share on other sites More sharing options...
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