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Manuels training log!


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I should mention that my current training-program looks like this:

Mo, We, Fr: Weight Training

Tu, Th: Cardio

Sa, Su: relax

 

Yesterday I decided to extend(?) my cardio-workouts. So today I did 1h30min..

 

1h Cardio Crosstrainer, 7-9-11-9..., 14.85km, (total 800cals?)

30m Cardio Treadmill, 5.32km, [email protected]; after [email protected], after [email protected], (total 400 cals)

Summa summarum 1200cals. That was fun! I try to keep this intensity..

 

Body Weight: 156.5lbs

 

I hope my body fat will burn away, extending my cardio-workouts..

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12.3.

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

Bent Over Row: 3x10x82.6

Upright Row: 3x11x27.5

Lower Back: 3x10

Vertical LH Raise: 3x15/5

Assist. Pullup: [email protected], [email protected] (doing a wider range, so it's more harder)

Incline Bench Press: 10,8(?),5x44

Squat: 10x88, 8x99, 8x110

Lat. Circle: 8x17.6

Lat. Raise: 8x13

Biceps Curl: 3x10x27.5

 

Biceps Concentration Curl: 2x10x22

Shoulder Press Machine: 8x77, 7x55

Row Machine: 8x99, 2x10x77

Triceps Single: 7,9,7x13

 

Body Weight: 156.5lbs

 

I think I'll rest until monday, I've little muscle ache everywhere, so I think it's necessary. Love that, because it means process

I've to try to make the workouts a little bit more intensive and more progressive... i.e. i've sticked for 2-3 months with the 22lbs-weight for biceps... that's bullshit..

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Last 3 days were resting, and I badly needed it..

 

Bench Press: 7,6,5x60, 5x44 (doesn't get better )

Bent Over Row: 3x10x82.6, 10x50

Upright Row: 3x8x33

Squat: 10x99, 8x110, 6x121

Incline Bench Press: 11x44, 2x5x50

Vertical LH Raise: 3x15/5

Assist. Pullup: 10,[email protected], [email protected]

Lat. Circle: 10x17.6

Lat. Raise: 8,6x13.2

Biceps Curl: 3x10x27.5

Lower Back: 3x10

 

Triceps Single: 7x15.4

 

Body Weight: 157.2lbs

 

Today I had less motivation, it's such a slow progress... but I'm looking forward to cardio tomorrow...

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100min Cardio today. yeah, it was great!

 

1h Crosstrainer: 7-9-11-9-... 16.58km, 751kcal (total 800)

40min Treadmill: first 10min Warm-Up from 7kmh->11kmh... then between 9-10kmh, 500kcal?

 

I was very tired after this cardio workout, but i love it

And no probs with my joints... until now

 

Body Weight: 155.9lbs

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18.3.

I decided to change my routine and use a A-B-A, B-A-B training. I had the feeling that I can't hit all the muscles as hard as I want to...

 

Butterfly Mach.: 20x55, 10x55

Bench Press: 7x60, 5x60; 10,8x44

Upright Row: 10x27.5, 2x10x33; 2x8x38.5

Vertical LH-Raise: 3x15/5 (hard today)

Assist. Incline Bench Press: 9x44, 2x5x44

Butterfly Mach.: 2x10x77, 10x55

Shoulder Press Mach.: 10x55

Vertical Chest Press: 10x55, 2x10x71.6, 8x66

Biceps Curl: 10x27.5, 6x33(+4x27.5), 2x12x27.5

Rotary Torso: 2x20x123, 2x20x143

Triceps Single: 2x7x15.4, 13x11, 10x11

DB Shoulder Press: 2x10x17.6

Concentration Curls: 15x22

Abd. Crunches Mach.: 20x55, 20x66, 20x55

(Frontal Raise: 10x22)

 

Body Weight: 156.7lbs

 

looks like it was a lot of work... and yes, it was

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1h Crosstrainer, 16.16km, 745kcal (total 800), 9-11-9-7-...

20min jog @10kmh, 2.8km? + 10 warmup + 5 cooldown...

 

Body Weight: 156.7lbs

 

i got knee pain while joggin again i think it will hurt for 1-2 weeks..... hate it

Any particular joint bothering you? Just inflammation or is there popping and creaking?
this shit is creaking
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18.3.

I decided to change my routine and use a A-B-A, B-A-B training. I had the feeling that I can't hit all the muscles as hard as I want to...

 

i like that. but still a lot of excercises there. why don't you simply concentrate on a few basics?

 

and for the knee pain: try the crosstrainer. it shouldn't be that harmful for your joints.

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i like that. but still a lot of excercises there. why don't you simply concentrate on a few basics?

i do the basics as good as i can, but if i don't do the other stuff, i feel under-worked

 

and for the knee pain: try the crosstrainer. it shouldn't be that harmful for your joints.

that's what i did the last half year... a little change would be nice

 

 

Bent Over Row: (2x10x33), 10,10,8x77, (2x10x33)

Assist. Squats: (2x10x66), 12x99, 10x110, 8x121, (12x66)

Vertical LH Raise: 3x15/5

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

Lat. Circle: 10x17.6

Lat. Raise: 8x15.4, 3x8x13.2

Rotary Torso: 2x20x123, 2x20x143

Row Mach: 10x88, 8x93.7, 6x98.6

Lat. Pulldown: (10x77), 10,6x110

 

Body Weight: 154.98lbs

 

loosing weight, and my abdominals come to the fore little by little i like my new outlines there

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  • 2 weeks later...

26.3.

 

Bench Press: 10x44, 8x50, 6x55

Upright Row: 12x33, 8x38.5, 6x44

Incline Bench Press: 10x44, 2x6x48.5

Vert. LH-Raise: 3x15/5

Biceps Curl: 3x12x27.5

Vertical Chest Press: 10x77 (fast), 2x10x99

Rotary Torso: 2x20x121,143

Cable Triceps: 10x41, 2x10x35.8

Chest Press Mach.: 10x55, 2x10x77

Abd. Crunches: 20x55, 17x66, 2x10x55

Biceps Concentration Curl: 12,10x22 (superslow)

DB Tric Ext. Single: 7x15.4

DB Tric Ext. both: 17x22 superslow

 

Body Weight: 155.6lbs

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2.4.

Bench Press: (15x22), 2x6x55

Bent Over Row: (15x44), 12x35, 10x35

Vert. LH-Raise: 2x15/5

Upright Row: (10x22), 8x38.5

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

Crunch Mach: (20x44), 20x66, 12x66(8x44)

Lat Raise: (10x8.9), 7x17.6

Incl. Bench Press: 10x44, 7x44

Bic Curl: 8x33

Conc Curl: 2x8x27.5

Butterfly Mach: (10x55), 12x77, 10x77

Rotary Torso: 2x40x121

Row Machine: (10x55), 8x99

 

Body Weight: 156.3lbs

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  • 2 weeks later...
  • 2 weeks later...
How goes the battle, Manny?

 

the battle is over.....

 

just a joke, I'm heading into gym right now!

I had to make some important decisions (career), so I hadn't the nerve to keep this log updated.

Also I think, I won't use the log as I did it all the time before. I think I'll write down changes in my routines, and how the battles goes and such things and leave the numbers on the paper...that makes more sense to me..

 

Probably I'll write down a summary of last month this evening...

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