Manuel

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...

Hey, if you don't say, what I'm doing wrong, I can't approach the problem! List it!

thx a lot I hope I can hold this training intensity...

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...

I want to wish you good luck, too. Do you want to write down your training program? Or how you want to get fit for this long distance? (Maybe I'd like to do this distance somewhen too. I'm able to do 10km at times, but each time I get knee or leg ache for 1-2 weeks )

I didn't copy and paste that. I spent a good half an hour typing that up. With the internet window open half-way and the back-up folder with all my songs open on the side. A screenshot might not exactly do it. If you have lots you'd probably need many screenshots for the many screens. How about just listing the bands if you have like a couple thousand songs. Or just do what I do and take a good half an hour out of your life to manually insert it. There's a solution for your problems (for window users!!): (I try to explain it in a simple way...) Plug-In your mp3-player or whatever into your pc. Go to the Windows Explorer and look, which drive is your MP3-Player. Now Start-Run (or is it "execute" in engl.), write "cmd" and press enter. a black window should appear (the command line). Here you write down the following statement: "dir /s /o /b x: >c:\mylist.txt" (without the "). exchange the x: with the drive of your mp3-player. c:\... can also be exchanged. Hereafter you can open your filelist. I hope, it helps you! Greets

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...

lelle made a seitan man for us... my girlfried named it "Erdfried" (don't ask me why...) he ment he has copied me, but I think he understates my maleness hehe

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 )

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

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

31. Dec: Stomach, Lower Back Lower Back: 11x66, 3x8x77, 6x66 Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66 Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154 Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77 1h cardio (Crosstrainer): 16.31km Body Weight: 168.5lbs

30. Dec: Biceps, Chest, Shoulders Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4 alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11 Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66 Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55 Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8 alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11 Dumbbell - Biceps Concentration Curl: 2x11x15.4 Butterfly - 3x11x77 Lat Machine - Pull Down Back: 18x99, 18x88, 11x77 Sadly I had no time for cardio...

yeah that was my proper goal

Today I had my "finish" training... just called it so, because I've now about 7 days gym-holidays, and so I made a "hard" workout today (cardio)... Vertical Chest Press: 11x77, 3x11x99.2 Shoulder Press: 6x55, 4x7x44, 3x7x55 Chest Press (other machine): 7x77, 7x66, 7x11x55 Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8 Dumbbell - Biceps Curl, Hammer Curl: 11x19.8, 11x17.6 Bent Over Triceps Extension: 10x75.8, 7x75.8, 2x11x46.8 1h5m Cardio (Treadmill) - 10km: first 40 min at 10kmh then went down to 9...8 kmh.. was really hard... I think this workout was really good, my biceps is burning a little bit and I'm proud of my jogging today and the hours of cardio since last week. Now I'll have a break for 7 days or something (just can do pushups or sth.)... I don't know, if I had mentioned it, but I've attended in a competition in our gym..."who kills most cals" (4th and 5th Dec), and I was the ONLY participator .... so I've won this stupid shit and now will get 3 times personal training (a 30 minutes). That's really cool, so I can become acquainted with the rest of the machines and stuff. For Log: I've done Cross Trainer in the competition: 1,5h + 1h at day 1 and (I think) 1h at day 2, that are 3,5h aka 2100 cals. Wish you merry xmas

welcome! you come across as knowing what you want - so i'm sure you'll reach your goals keep at it

Are you sipping on some water during the cardio? I use to do an hour without drinking water and I'd find that by the last 15 mins my tongue would be dry. When I've started with cardio, I drank some water every 20min, but for 3-4 weeks, I don't. Just directly after the cardio... then much of it I think that I generally need less water during training than when i started my "career" in the gym... But I think you shouldn't save on water... drink a bit after 30 min. probably the body learns to arrange by-and-by...

Stomach and Back: Lower Back: 3x11x66; 3x8x77 Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77 Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88 Rotary Torso: 2x11x110, 4x7x132.2 Lat Machine Pull Down Front: 11x77, 3x7x99.2 1h cardio (crosstrainer), increased the "resistance" up to 3 (was better than the day before) Body Weight: 170lbs

Upper Back - Seated Pulley Rowing: 5x(77,88);3x4x99; 3x3x110 Lat Machine - Pull Down Back: 5x(88,99,110), 3x5x121.2, 5x(110), 2x99 Cable - Standing Biceps Curls: 11x46.8, 3x5x57.9 Dumbbell - Biceps Hammer Curl: 11x(17.6,19.8 ), 2x11x22 Dumbbell - Biceps Curl: 3x11x22 Dumbbell - Shoulder Raise Straight Arm: 2x11x13.2, 11x(15.4, 13.2, 13.2) Vertical Chest Press: 11x(77, 88, 88, 88, 77) Dumbbell - Biceps Concentration Curl: 9x(22, 17.6, 17.6, 15.4) Dumbbell - Shoulder Rolling: 22 1h cardio (crosstrainer) - this time I needed some time to pull myself together... cardio was really hard work Body Weight: 169.2lbs

If you work out Sat, Sun, plus one other day (even for 45 min), you should be fine. You can follow a 3 split and see good results. thx for your answer, I'll do so. during the week I can't go to gym, but I'm going to do some exercises like push-ups and other stuff without additives. Fr-Su then I'll have big workouts in gym...

Today I've tried to do a Triceps-A-Workout + started to train my legs Leg Extension: 3x11x33 Adductor: 3x11x44 Abductor: 4x11x66 Leg Press: 11x(55,66,77,88,99) Bent Over Triceps Extension: 2x11x48; 2x4x(52.3, 57.8, 63,3); 2x3x68.9, 2x1x74.4, 2x1x68.9, 6x63.3, 7x57,6, 8x52.3 (waaay too many different weights, had to figure out my max. weight) Dumbbell - Biceps Curl: 3x20x22 Dumbbell - Triceps Extension: 3x11x(15.4, 17.6) today no cardio... my body needs a rest... Body Weight: 169.75lbs

Stomach-Day (A): Abdomninal Crunch: 8x(55,66,77), 6x88, 4x99, 3x6x99, 1x110, 5x(88,77,66) Lower Back: 2x11x(55,66,55) Rotary Torso: 2x5x(77,99,121,132,143), 3x2x154 Dumbbell Shrugs: some with 27.5 and 19.8; rolling the shoulder back and forward 75min 1h cardio (crosstrainer) Body Weight: 169lbs getting tired from the cardio training...

Yesterday I decided to train every day until the 23th. Then I'm prepared for x-mas and can eat a lot without gaining hehe... Today I did my chest, biceps and lat... Lat Machine - Pull Down Back: 2x11x(66,77), 3x11x88, 2x11x(77,66) Butterfly Machine: 2x11x(55,66,77) Dumbbell - Shoulder Raise Straight Arm: 2x11x(11,13.2,11) Dumbbell - Biceps Curl: 2x11x19.8 SZ-Barbell Curls: 2x11x22, 3x11x33 (I used the SZ for the first time, funny thing) Dumbbell - Biceps Curl: 2x11x19.8 Vertical Chest Press: 2x11x(55,66), 3x11x77, 2x11x(66,55) 1h cardio (crosstrainer) (today I've increased the "restistance"? up to level 2) Body Weight: 169.7

I had to pause a while, yesterday I woke up with pain in my back (got a cold!? don't know). Today it was better, so I went to gym: Today I've done my back and triceps... Upper Back: 2x11x44; 2x11x55; 3x11x66; 2x11x55; 2x11x44 Lower Back: 2x11x55; 2x11x66; 2x11x55 Lat Machine Pull Down Front: 11x77 (was too much); 2x11x55 (too less!?) Seated Pulley Rowing Machine: 2x11x55; 3x11x66; 2x11x25 Cable - Bent Over Tricpes Ext.: 3x11x46.8; 3x11x40; 11x35.8 Dumbbell Overhead Press: 3x11x15; 2x11x17.5 1h cardio Body Weight: 169.7lbs

Saturday: Today was mainly back and stomach day. I've added my biceps, because the last workout wasn't enough for it... Lower Back: 3x20x55 (had to be careful, because it was overtrained a little bit) Abdominal Crunches: 20x66, 3x12x77, 3x12x66, 3x20x55 Dumbbell Biceps Curl: 3x20x20, 3x15x22, 3x15x20 (in the end: pain in the hand, wirst) Rotary Torso: 2x20x110, 2x15x132, 2x15x143, 2x15x121, 2x20x110 Cardio (Cross Trainer): 1h at 150-160bpm. Body Weight: 168.5 (lost about 3lbs already)