Manuel

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], 10@42 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

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: 4x10@42 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

kg or lbs? all weights are in lbs (sets/reps/weight) 3.3. 30min Cardio Crosstrainer, 7-9..13, (tot. 400 cals) 30min jog@11kmh, 2 sprints@12kmh; 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

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: 2x10,9@43, 8@57 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

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: 3x10@43, 10@57 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

26.2. 1h Cardio Crosstrainer: 15.13km, 7-10-13-10..., 744cals (tot.800) Body Weight: 154lbs 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!

25.2. Bench Press: 8,7,5x55; 2x5x44 Bent Over Row: 3x10x66 Upright Row: 3x10x33 Lower Back: 3x10 Vertical LH Raise: 3x20 Ass. Pullups: 3x10@42, 10@57 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

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

Thanks a lot! You're a good dancer...

20.2. Bench Press: 8x55, 7x55, 6x55 Bent Over Row: 2x10x77, 10x66 Upright Row: 3x10x33 Lower Back: 3x10 Vertical LH Raise: 4x10 Ass. Pullups: 3x10@42, 10@57 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

19.2. 1h Cardio Crosstrainer: 16.04km, 6-9-12-9-... Body Weight: 158.3lbs

18.2. Bench Press: 2x10x50, 8x50 Bent Over Row: 3x10x66 Deadlift: 3x10x55 Upright Row: 3x10x33 Vertical LH Raise: 4x10 Assisted Pullups: 3x10@42, 10@57 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

17.2. 1h Cardio Cross-Trainer: 17.96km, 756cals (tot. 820), 7-10-7-10 Body Weight: 157.9lbs

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: 2x10@42, 2x10@57 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

10.2. Bench Press: 11x44, 9x44, 8x44 Bent Over Row: 3x10x66 Deadlift: 2x10x66 Upright Row: 3x10x22 Vert. LH Raise: 4x10 Ass. Pullups: 10@42, 9@42, 10@73 Military Press: 9x38.5, 2x8x33 Squats: 10x55, 2x11x55 Lower Back: 3x10 Biceps Curl: 3x10x22 Lat Raise: 10x11 Lat Circle: 10x13 Body Weight: 156lbs

Bench Press: 2x10x44, 9x44 Bent Over Row: 10x44, 2x10x66 Deadlifts: 3x10x66 Upright Row: 3x10x22 Vertical Leg-Hip-Raise: 4x10 Assisted Dips: 10@42, 2x10@57 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

5.2. Bench Press: 3x10x44 Deadlifts: 3x10x44 Bent Over Row: 3x10x22 Vertical Leg-Hip-Raise:4x10 alt. Assisted Dips: 10@57,10@57, 10@73 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

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

30.1. Assisted Dips: 10@42, 8@42, 6@57, 10@73 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

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

23.1. Assisted Dips: 10@42, 10@57, 10@73 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

16.1. 1h Cardio Crosstrainer: 17.75km Body Weight: 164.2lbs 18.1. Assisted Dips: 2x10@42, 2x10@77 Vertical Leg-Hip Raise: 3x10 Lower Back: 3x10 Assisted Bench-Press: 10x11; 2x10x22 Biceps Curls: 20x22, 2x10x22 Dumbbell - Shoulder Raise Straight Arm: 3x10x11 Dumbbell – Shoulder Press: 2x10x17.6, 10x22 Body Weight: 163.5lbs

9.1. 1h cardio crosstrainer. 16.81 km, 652 cals. weight: 164.6lbs 10.1. 1h cardio crosstrainer weight: 161.8lbs

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.

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