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Manuels training log!


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1.Jan: Upper Back, Triceps

 

Upper Back - Seated Pulley Rowing: 6x77, 6x88, 3x6x99, 3x8x88

Row Rear Deltoid: 6x77, 5x99, 4x110, 5x110, 3x3x121

 

Lat Machine - Pull Down Back: 5x99, 5x110, 5x121, 3x2x132, 2x5x121, 2x5x99

Shoulder Press: 8x44, 8x55, 6x66, 7x66, 8x55

 

Dumbbell - Triceps Extension: 5x11x17.6, 3x11x22

alt. Dumbbell - Shoulder Press: 5x11x17.6, 2x11x15.4

 

1h cardio (Crosstrainer)

Body Weight: 166.8 lbs

Edited by Manuel
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Legs

 

Abductor: 11x55, 11x66, 11x77, 5x11x88

Adductor: 11x44, 2x11x33, 3x11x44, 2x11x55, 2x11x66

Leg Extension: 2x11x44, 11x55, 11x44, 5x11x55

Leg Press: 11x88, 2x11x110, 11x99, 11x88... then got a bit knee-ache...

 

leg day... no cardio

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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 )

 

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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, 5x8x22

Dumbbell - Shoulder Raise Straight Arm: 5x8x17.6

 

Lower Back: 11x66, 10x77, 2x8x77

Abdominal 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, 2x11x55

Vertical Chest Press: 11x77, 5x11x66, 4x11x77

 

Dumbbell - Biceps Concentration Curl: 3x11x22, 2x11x19.8

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

Dumbbell - 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...

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Let's see... Triceps and Upper Back...

 

Dumbbell - Triceps Extension: 5x11x22

alt. Dumbbell - Shoulder Press: 11x13.2, 3x11x15.4

alt. Dumbbell - Triceps Extension (One Arm): 3x9x13.2, 9x11

 

Upper Back: 11x77, 11x88, 6x99, 7x88, 2x8x77, 2x11x77

Row Rear Deltoid: 8x66, 5x8x77

Shoulder Press: 8x55, 3x6x66, 2x8x55

 

Dumbbell - Shoulder Press: 4x11x15.4, 2x11x17.6

alt. Dumbbell - Triceps Extension: 3x11x22

alt. Dumbbell - Triceps Extension (One Arm): 2x7x11

 

1h cardio (Crosstrainer): 16.82km, 650cals... was easy today...

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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.

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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 especially

functional 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!

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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!

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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...

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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

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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.

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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.

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  • 1 month later...

23.1.

Assisted Dips: [email protected], [email protected], [email protected]

Vertical Leg-Hip Raise: 3x10

Lower Back: 3x10

Crunches (Ball): 2x10

Dumbbell - Shoulder Raise Straight Arm: 3x10x11

Concentrated Curls (SZ): 3x10x22

Ass. Bench Press: 10x22, 7x22, 4x22

Triceps Ext. Cable: 10x22, 2x10x35

Dumbbell - Shoulder Raise Straight Arm: 2x10x11

Concentrated Curls: 2x10x22

 

Body Weight: 161.8lbs

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25.1.

Bench Press: 3x10x22

Vertical Leg-Hip Raise: 3x10

Preacher Curls (SZ): 3x10x22

Squats: 10x22; 10x33

Deadlifts: 10x20

Upright Row: 2x10x22

Biceps Curls: 2x10x22

Lat. Raises: 10x11

Lat. Circle(?): 10x11

 

1h cardio crosstrainer: 794cals, 7-9-..-15-..7..-13

 

Body Weight: 161.6lbs

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30.1.

Assisted Dips: [email protected], [email protected], [email protected], [email protected]

Vertical Leg-Hip Raise: 3x10

Bench Press: 4x10x22

Lower Back: 3x10

Assisted Bench Press: 2x10x33, 8x33

Squats: 3x10x22

Upright Row: 3x10x11

Lat. Raise: 6x15.4, 6x11, 8x8.8

Biceps Curls: 3x10x22

 

1h cardio crosstrainer: 16.86km, 7-10-..-3-..10

 

Body Weight: 161.2lbs

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1.2.

Deadlifts: 3x10x44, 2x10x55

Bent Over Row: 10x33, 3x10x55

Bench Press: 3x10x33

Squats: 3x10x44

Upright Row: 3x10x22

Military Press: 2x10x33, 10x22

Vertical Leg-Hip Raise: 4x10

Lat. Circle: 10x11

Lat. Raises: 2x10x11

Biceps Curls: 3x10x22

Concentrated Curls: 10x22

Tric Ext. 3x10x22

Lat. Raise: 2x10x11

 

1h cardio crosstrainer: 15.37km, 7-10-7-10...

 

Body Weight: 160.5lbs

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