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Manuels training log!


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5.2.

Bench Press: 3x10x44

Deadlifts: 3x10x44

Bent Over Row: 3x10x22

Vertical Leg-Hip-Raise:4x10

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

Lat. Circle: 10x11, 10x13

Lat. Raise: 10x13, 10x11

Biceps Curls: 3x10x22

Lower Back: 3x10

Crunch Machine: 2x10x77

Military Press: 8x44, 6x44, 5x44

Squats: 3x10x44

Biceps Curls: 3x10x22

 

1h cardio crosstrainer: 15.2km, 6-9-..15..9..15

 

Body Weight: 161.2lbs

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Bench Press: 2x10x44, 9x44

Bent Over Row: 10x44, 2x10x66

Deadlifts: 3x10x66

Upright Row: 3x10x22

Vertical Leg-Hip-Raise: 4x10

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

Military Press: 10x44, 6x44, 5x44

Squats: 3x10x55

Lat. Circle: 10x13

Biceps Curls: 3x10x22

Lat. Raise: 10x13, 2x10x9

Triceps Ext.: 3x10x22

Lower Back: 3x10

Crunches Machine: 9x77, 10x73

Triceps Cable: 2x10x35.8

Row Machine: 10x66, 10x77

Rotary Torso: 2x10x143

 

1h cardio crosstrainer, 7-10-13-10-7.. 15.15km, 760cals

 

Body Weight: 160lbs

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  • 2 weeks later...

last week i've got a cold, so i had to rest some days...

 

16.2.

 

Bench Press: 2x10x44, 8x44

Bent Over Row: 3x10x66

Deadlift: 3x10x44

Upright Row: 3x11x22

Vertical LH Raise: 4x10

Ass. Pullups: [email protected], [email protected]

Military Press: 10x22, 2x10x33

Squats: 3x12x55

Abdominal Crunches Machine: 10x77, 10x66

Lower Back: 3x10

Abdominal Crunches Machine: 2x10x66

Lat Machine: 10x99

Row Machine: 10x66

Lat Circle: 10x13

Lat Raise: 3x10x11

Biceps Curls: 3x10x22

Triceps Ext. single: 3x10x13

Triceps Ext. 10x22

Biceps Concentration Curls: 10x22

 

Body Weight: 157.6lbs

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18.2.

 

Bench Press: 2x10x50, 8x50

Bent Over Row: 3x10x66

Deadlift: 3x10x55

Upright Row: 3x10x33

Vertical LH Raise: 4x10

Assisted Pullups: [email protected], [email protected]

Military Press: 3x10x33

Squats: 3x10x66

Abdominal Crunches M.: 10x77, 2x10x66

Biceps Curls: 3x10x22

Lat Circle: 10x13

Lat Raise: 10x13, 10x11

Tric Ext. single: 3x10x13

Row M.: 10x88, 8x99, 10x77

Tric Ext. Cable: 2x10x36, 10x41

Rotary Torso: 10x143, 10x165

Biceps Concentration Curls: 3x10x22

Tric Ext. both: 2x20x22

 

Body Weight: 157lbs

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20.2.

 

Bench Press: 8x55, 7x55, 6x55

Bent Over Row: 2x10x77, 10x66

Upright Row: 3x10x33

Lower Back: 3x10

Vertical LH Raise: 4x10

Ass. Pullups: [email protected], [email protected]

Incline Bench Pess: 2x10x33

Squats: 3x10x77

Abd. Crunches M.: 3x10x55

Biceps Curls: 3x10x22

Lat Raises: 2x10x11

Lat Circle: 10x13

Tric Ext. single: 2x10x11

Tric Ext. both: 10x22

 

1h Cardio Crosstrainer: 16.29km, 744 cals (tot: 800), 7-10-7-10

 

Body Weight: 159.4lbs

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23.2.

 

i had to wait for a free crosstrainer... so i did a few exercises...

Abd. Crunch: 2x20x66, 15x66, 10x55

Biceps Curls: 3x20x22

 

1h Cardio Crosstrainer: 7-10-13-... after a half hour just 7 (overtrained from the abd. crunches)...

 

Body Weight: 156.5lbs

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25.2.

Bench Press: 8,7,5x55; 2x5x44

Bent Over Row: 3x10x66

Upright Row: 3x10x33

Lower Back: 3x10

Vertical LH Raise: 3x20

Ass. Pullups: [email protected], [email protected]

Incline Bench Press: 10,5,5x33

Squats: 10x77, 2x10x88

Biceps Curls: 3x10x22

Lat. Circle: 10x13

Lat Raises: 2x10x11

Shoulder Press: 10x55, 7x55

Row Machine: 10x88, 10x99

 

1h Cardio Crosstrainer, 7-10-13-10..., 752 cals. (tot. 800)

 

Body Weight: 155.4lbs

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26.2.

1h Cardio Crosstrainer: 15.13km, 7-10-13-10..., 744cals (tot.800)

 

Body Weight: 154lbs

 

 

Keep at it, Manny!

 

TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular

So today I had to make some gift to myself.. 1kg potatoe-salad (which has a lot of calories...) and also choco-cookies (also a lot of cals.. these beasts are responsible for my bodyweight, so it's a little paradox to eat them )

So... guten Appetit!

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  • 2 weeks later...

28.2.

Bench Press: 9,7,5x55

Bent Over Row: 3x10x77

Upright Row: 1x10x33, 2x10x27.5

Lower Back: 3x10

Vertical LH Raise: 3x10/10

Assist. Pullup: [email protected], [email protected]

Incline Bench Press: 3x10x33

Squat: 3x10x88

Lat. Circle: 10x13.2

Triceps Extension (single): 3x10x11

Lat. Raise: 2x10x11

Biceps Curl: 3x10x22

 

1h Cardio Crosstrainer, 7-9..13-10-7-9.., 15.6km, (tot. 800 cals)

 

Body Weight: 156lbs

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TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular

 

Gratz!! Nice to see that you're setting goals, reaching them and setting new goals! Good for you man!!

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TADA!!! I've reached the 70kg-mark (bodyweight), which was a goal for me... was really hard work to get the pounds lost, but I've managed the biggest part and the rest will be easy. After that I'll concentrate more on getting more muscular

 

Gratz!! Nice to see that you're setting goals, reaching them and setting new goals! Good for you man!!

Thanks a lot! I'm a little bit proud of myself reaching that goal.. but how it's said: the way is the goal

 

2.3.

Bench Press: 8,7,6x55

Bent Over Row: 3x11x77

Upright Row: 2x10x27.5

Lower Back: 3x10

Vertical LH Raise: ??

Assist. Pullup: 2x10,[email protected], [email protected]

Incline Bench Press: 10,9,8x33

Squat: 10,11,11x88

Biceps Curl: 7x27.5

Biceps Concentration Curl: 2x7x27.5

Lat. Circle: 12x13

Lat. Raise: 10,7x11

Triceps Cable: 2x0x41.3, 10x35.8

Rotary Torso: 2x10x143, 2x10x165

 

1h Cardio Crosstrainer, 7-9..13-11.., 15.98km, 768 cals. (tot. 800)

 

Body Weight: 156.5lbs

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Squat: 10,11,11x88

 

kg or lbs?

all weights are in lbs

(sets/reps/weight)

 

 

3.3.

30min Cardio Crosstrainer, 7-9..13, (tot. 400 cals)

30min [email protected], 2 [email protected]; about 5km

 

got muscle ache for 2-3 on my calves. but that is okay.

just my knee-ache is a real problem for me... they always hurt, when i do things like cycling, jogging or deep squats that's f*** bullshit, don't know what i can do

 

Body Weight: 157.4lbs

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4.3.

Bench Press: 9,7,5x55

Bent Over Row: 3x10x77

Upright Row: 3x11x27.5

Lower Back: 3x10

Vertical LH Raise: 3x10/10

Assist. Pullup: [email protected]

Incline Bench Press: xx33

Squat: 3x10x88

Biceps Curl: 2x7x27.5; 10x27.5

Lat. Circle: 10x15.4

Lat. Raise: 7x13.2, 5x13.2

Triceps Cable: 12x33

Abdominal Crunch Machine: 20x66, 15x55, 20x44

 

Body Weight: 155.4lbs

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Bench Press: 3x5x66, 5x60, 4x55, 7x44

Bent Over Row: 3x10x82.6

Upright Row: 3x11x27.5

Lower Back: 3x10

Vertical LH Raise: 3x10/10

Assist. Pullup: [email protected], [email protected]

Incline Bench Press: 12x33, 8x44, 5x50

Squat: 10x77, 2x10x88

Lat. Circle: 10x15.4

Lat. Raise: 6,7x13.2

Biceps Curl: 3x8x27.5

Triceps Cable: 10x35.8, 2x10x41.3

Rotary Torso: 2x20x143

Biceps Concentration Curl: 2x10x22

 

Body Weight: 155.4lbs

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this is a cool log. nice volume of work and some big eating going on which i always enjoy reading about as well as quality lbm weight gain, nice work!

 

I almost fell on the floor off the couch when i saw Robert just so happened to post here and he sent the schweinsteger vid. i was there for that shoot you have no idea how hysterical it was, lol!!!

 

Well, keep at it and i hope that knee prob doesn't put too much of a damper on progress. Aches/stuff like that can really be a nuisance and nuisances can get to ya. Keep strong bro, you'll persevere

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this is a cool log. nice volume of work and some big eating going on which i always enjoy reading about as well as quality lbm weight gain, nice work!

 

I almost fell on the floor off the couch when i saw Robert just so happened to post here and he sent the schweinsteger vid. i was there for that shoot you have no idea how hysterical it was, lol!!!

 

Well, keep at it and i hope that knee prob doesn't put too much of a damper on progress. Aches/stuff like that can really be a nuisance and nuisances can get to ya. Keep strong bro, you'll persevere

thanks a lot, LG

i like the vid... reminds me on getting more relaxedly sometimes... the song the girl is singing is mo-do - 1,2,polizei, which i had as a single, when i was a kid never thought, that i'd hear it again

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Bench Press: 7,6,5x60, 8x44

Bent Over Row: 3x10x82.6

Upright Row: 3x10x27.5

Lower Back: 3x10

Vertical LH Raise: 3x15/5

Assist. Pullup: [email protected], [email protected] (no chance today...)

Incline Bench Press: 12,10,8x33

Squat: 10x88, 2x10x99

Lat. Circle: 10x15.4

Lat. Raise: 6,7x13.2

Biceps Curl: 3x10x27.5

 

Biceps Concentration Curl: 10x22

Triceps Cable: 15x33, 2x10x38,5

Abdominal Crunch Machine: 20x66, 15x55

Row Machine: 10x99, 5x110, 6x99

 

Body Weight: 155.2lbs

 

I'm looking forward on my cardio workout tomorrow. I'm feeling full of power - don't know why. Seems like the workouts have an effect I'm also more hungry...

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