Michaël1611124383 Posted July 18, 2011 Author Share Posted July 18, 2011 Cycling10km in 23.18 minutes Vertical row1 x 15 x 35kg1 x 10 x 40kg5 x 8 x 45kg Lat pulldown5 x 10 x 40kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 20, 2011 Author Share Posted July 20, 2011 Cycling10km in 24.15 minutes Calf raises5 x 10 x 50kg Single leg extension5 x 5 x 25kg5 x 5 x 30kg Dumbell static lunges5 x 10 x 16kg (2 x 8kg) Bodyweight squats5 x 15 Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 23, 2011 Author Share Posted July 23, 2011 23/07/2011 Cycling10km in 25.45 minutes Chest press1 x 10 x 45kg1 x 10 x 50kg1 x 8 x 55kg1 x 6 x 60kg1 x 4 x 65kg1 x 4 x 60kg1 x 6 x 55kg50kg untill failure Barbell curls2 x 10 x 20kg2 x 6 x 20kg (short bending range) Seated dumbell curls2 x 8 x 8kg dumbell2 x 6 x 8kg dumbell (short bending range) Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 25, 2011 Author Share Posted July 25, 2011 Cycling10km in 25.48 minutes Vertical row1 x 10 x 35kg1 x 8 x 40kg1 x 8 x 45kg1 x 6 x 50kg2 x 6 x 55kg1 x 6 x 50kg2 x 8 x 45kg Lat pulldown1 x 10 x 40kg3 x 8 x 45kg1 x 10 x 40kg Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted July 27, 2011 Author Share Posted July 27, 2011 Warmup5 minutes cycling Single leg extension1 x 10 x 25kg1 x 8 x 30kg2 x 6 x 35kg2 x 5 x 35kg2 x 4 x 35kg2 x 3 x 35kg2 x 2 x 35kg2 x 1 x 35kg Barbell curls1 x 15 x 20kg1 x 10 x 20kg1 x 8 x 20kg1 x 6 x 20kg Hammer curls1 x 8 x 10kg2 x 6 x 10kg Calf raises1 x 15 x 40kg1 x 10 x 50kg1 x 8 x 50kghad to stop because of the back ache. 10 minutes cycling Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 11, 2011 Author Share Posted October 11, 2011 5.93 km morning run (mapmyrun.com) weight training will be on hold for unkown time due to the back pains..plan is to do mainly cardio with some ab exercices and pushups. just making sure my back doesn't bother me during or after my workout.hope to keep my log back up Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 19, 2011 Author Share Posted October 19, 2011 Wednesday 12/10/20115.93 km run Thursday 13/10/20115.93 km run Saturday 15/10/20115.93 km Sunday 16/10/20115.93 km run morning run Monday 17/10/20115.93 km run Tuesday 18/10/20115.93 km run Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 20, 2011 Author Share Posted October 20, 2011 5.93 km run Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 23, 2011 Author Share Posted October 23, 2011 Saturday 22/10/20115.93 km morning run1 x 10 lunges Today5.93 km morning run1 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 24, 2011 Author Share Posted October 24, 2011 5.93 km morning run1 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 25, 2011 Author Share Posted October 25, 2011 5.93 km morning run1 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 26, 2011 Author Share Posted October 26, 2011 5.93 km run2 x 10 lungesnow i take a 2-day break. Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted October 30, 2011 Author Share Posted October 30, 2011 Saturday 29/11/20115.93 km morning run2 x 10 lunges Today5.93 km morning run2 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 1, 2011 Author Share Posted November 1, 2011 Monday 31/10/20115.93 km morning run2 x 10 lunges Today5.93 km morning run2 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 2, 2011 Author Share Posted November 2, 2011 5.93 km run2 x 10 lunges 2 days rest now, maybe 3 Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 5, 2011 Author Share Posted November 5, 2011 5.93 km morning run2 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 6, 2011 Author Share Posted November 6, 2011 5.93 km morning run2 x 10 lunges1 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 8, 2011 Author Share Posted November 8, 2011 5.93 km morning run3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 9, 2011 Author Share Posted November 9, 2011 5.93 km run2 x 10 lunges Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 11, 2011 Author Share Posted November 11, 2011 5.93 km morning run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 13, 2011 Author Share Posted November 13, 2011 Yesterday5.93 km morning run3 x 10 lunges3 x 10 squats Today5.93 km morning run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 16, 2011 Author Share Posted November 16, 2011 5.93 km run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 19, 2011 Author Share Posted November 19, 2011 Thursday 17/11/20115.93 km run3 x 10 lunges2 x 10 squats1 x squats till failure Today5.93 km morning run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 20, 2011 Author Share Posted November 20, 2011 5.93 km morning run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted November 22, 2011 Author Share Posted November 22, 2011 5.93 km run3 x 10 lunges3 x 10 squats Link to comment Share on other sites More sharing options...
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