Michaël1611124383

27/05/2011

- running: 10km in 59,19 minutes

Today

- cycling: 10km in 24,30 minutes

- leg stretching

- calf raises: 1 x 15 50kg, 1 x 12 50kg, 1 x 10 50kg

- single leg extension: 3 x 10 25kg

- single leg press: 3 x 10 80kg (no rest in between sets)

- warming up: alternating dumbell curls: 1 x 25 4kg, 1 x 20 6kg

- bench press: 1 x 15 40kg, 1 x 10 40kg, 1 x 10 50kg

- butterfly machine: 6 x 5 30kg

- seated dumbell curls: 1 x 10 8kg, 2 x 8 10kg

- seated hammer curls: 1 x 8 8kg, 2 x 5 10kg

- concentration curls: 2 x 5 10kg

- cable one arm tricep extension: 1 x 15 7,5kg, 3 x 10 10kg

- tricep pulldown: 1 x 17,5kg, 2 x 10 20kg

- running: 5km in 28,50 minutes

- shoulder press machine: 2 x 15 45kg, 2 x 7 50kg

- vertical rows: 3 x 15 40kg

- lat pulldown: 3 x 15 40kg

- shrugs: 3 x 10 50kg

- seated row: 1 x 10 30kg, 2 x 10 30kg

- running: 5km in 28 minutes

- calf raises: 2 x 15 50kg, 1 x 10 60kg

- single leg press: 1 x 10 + 1 x 9 90kg, 1 x 8 + 1 x 7 90kg, 1 x 7 + 1 x 6 90kg

- single leg extension: 1 x 10 30kg, 3 x 8 25kg

- seated bicep curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg

- seated hammer curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg

- running: 5km in 29.30 minutes

- bench press: 2 x 15 40kg, 1 x 10 50kg

- decline sit-ups: 3 x 20

- butterfly machine: 2 x 15 30kg, 1 x 10 35kg

- seated dumbell curls: 3 x 10 8kg

- seated hammer curls: 1 x 8 + 1 x 7 8kg, 1 x 6 + 1 x 5 8kg

- cable one arm tricep extension: 3 x 10 7,5kg (no rest in between sets)

- dumbell tricep extension: 2 x 10 4kg

- single leg press: 1 x 8 + 1 x 7 90kg, 1 x 6 + 1 x 5 90kg, 90kg untill failure

- running: 5km in 28,20 minutes

- vertical rows: 1 x 10 40kg, 2 x 10 45kg

- shoulder press machine: 1 x 10 45kg, 2 x 10 50kg

- lat pulldown: 3 x 10 40kg

- dumbell front raises: 2 x 10 6kg

- dumbell side raises: 2 x 8 6kg

- shrugs: 3 x 10 50kg

- running: 5km in 28,30 minutes

- calf raises: 1 x 15 50kg, 2 x 10 60kg

- decline sit-ups: 3 x 20

- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg

- hammer curls: 3 x 8 10kg

- single leg extension: 2 x 8 25kg, 2 x 6 30kg, alternating till failure 30kg

- single leg press: 3 x 10 90kg

- cycling: 10km in 24.30 minutes

- bench press: 1 x 10 40kg, 1 x 8 50kg, 1 x 5 50kg, 1 x 5 40kg

- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg

- concentration curls: 1 x 8 8kg, 2 x 5 10kg

- hammer curls: 3 x 8 10kg

- cable one arm tricep extension: 1 x 10 5kg, 3 x 10 7,5kg

- torso rotation machine: 3 x 10 15kg

- single leg press: 3 x 8 90kg

- vertical rows: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg

- shoulder press machine: 1 x 10 40kg, 1 x 10 45kg, 1 x 10 50kg

- lat pulldown: 3 x 10 40kg

- dumbell front raises: 2 x 10 6kg

- dumbell side raises: 2 x 10 6kg

- shrugs: 1 x 15 28kg, 3 x 10 50kg

- running: 5km in 27 minutes

- decline sit-ups: 3 x 20

- cycling: 15km in 36,40 minutes

- leg stretching

- calf raises: 2 x 10 50kg, 1 x 12 60kg

- decline sit-ups: 2 x 20, 1 x 15, 1 x 20

- single leg extension: 3 x 10 30kg

- single leg press: 1 x 10 80kg, 3 x 10 90kg

- hanging leg raises: 2 x 10

R.I.P. Wouter Weylandt

- cycling: 10km in 25,5 minutes

- calf raises: 2 x 10 50kg, 1 x 15 50kg

- decline sit-ups: 3 x 20

- single leg press: 1 x 10 80kg, 2 x 10 90kg

- bench press: 1 x 15 40kg, 2 x 10 40kg

- butterfly machine: 1 x 10 30kg, 2 x 10 35kg

- concentration curls: 3 x 10 8kg

- hammer curls: 3 x 10 8kg

- overhead triceps dumbell press: 3 x 10 14kg

- hanging leg raises: 2 x 10

- triceps pulldown: 3 x 15 20kg

after workout food: 500g potatoes with spinach, protein shake with 500ml water, 250g yofu with strawberries

05/05/2011

- cycling: 10km in 24 minutes

- leg stretching

- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg

- vertical rows: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg

- 3 x 10 hanging leg raises

- lat pulldown: 2 x 10 35kg, 1 x 10 40kg

- dumbell side raises: 2 x 8 6kg

- dumbell front raises: 2 x 8 4kg

- shrugs: 1 x 10 28kg, 2 x 10 32kg

- cycling: 15km in 36,15 minutes

- dumbell squats: 3 x 10 14kg each hand

- single leg extension: 2 x 10 25kg, 1 x 7 30kg, 2 x 5 30kg

- calf raises: 1 x 10 40kg, 3 x 10 50kg

- decline sit-ups: 3 x 20

- single leg press: 1 x 10 70kg, 1 x 10 80kg, 1 x 10 90kg

- cycling: 10km in 24,5 minutes

- leg stretching

- bench press: 1 x 15 40kg, 1 x 10 40kg, 1 x 8 50kg, 1 x 5 50kg

- butterfly machine: 3 x 10 30kg

- chest press: 3 x 10 40kg

- hammer curls: 1 x 15 8kg, 2 x 10 8kg

- concentration curls: 3 x 5 8kg

- hanging leg raises: 2 x 10

- cable cross: 1 x 10 7,5kg, 1 x 10 10kg

- cycling: 10km in 25 minutes

- leg stretching

- vertical rows: 1 x 10 40kg, 2 x 10 45kg

- lat pulldown: 1 x 10 40kg, 2 x 10 35kg

- shoulder press machine: 1 x 10 40kg, 1 x 10 45kg, 1 x 10 50kg

- dumbell side raises: 2 x 10 6kg

- dumbell front raises: 2 x 8 4kg

- shrugs: 1 x 10 28kg, 2 x 10 32kg

- 2 x 10 hanging leg raises

- cycling: 15km in 36 minutes

- leg stretching

- single leg press: 1 x 10 70kg, 2 x 10 80kg

- single leg extension: 1 x 8 20kg, 1 x 6 25kg, 3 x 6 30kg

- calf raises: 1 x 15 40kg, 2 x 15 50kg

- decline sit-ups: 1 x 30

First 2 months in the gym are over by the end of this week. Started today with leg workout. I'm going to work them now for the next 2 months, also upper body but legs should grow during the next 2 months.

Keep the cardio up to burn more fat, because there's still hanging around the waist and that has to go. I try not to eat that much carbs and more proteins, but i don't have a meal or diet plan. Maybe i work something out in the future.

- cycling: 15km in 39,5 minutes

- leg stretching

- alternating hammer curls: 1 x 15 8kg

- dumbell shoulder press: 3 x 10 8kg

- dumbell curls: 1 x 10 8kg

- concentration curls: 1 x 5 10kg

- lateral medicine ball swings: 2 x 20

- decline sit-ups: 3 x 20

- hanging leg raises: 2 x 10

post workout protein shake (26g), now eating (cold) rice with garlic, tomato, border garlic, chickpeas and zucchini, simple but delicious for me

- 1 x 3 pull ups

- cycling: 15km in 38,5 minutes

- leg stretching

- lateral side raises: 1 x 10 4kg, 2 x 8 6kg

- triceps pulldown: 1 x 20 17,5kg, 2 x 15 20kg

- bicep cable curls (1 arm): 3 x 10 5kg (no rest in between sets)

- cycling: 15km in 39 minutes

- leg stretching

- bench press: 1 x 10 30kg, 1 x 10 40kg, 1 x 20 40kg

- 3 x 20 decline sit-ups

- concentration curls: 1 x 10 6kg, 1 x 8 8kg, 1 x 10 8kg

- butterfly machine: 1 x 10 25kg, 1 x 10 30kg, 1 x 20 30kg

- 2 x 10 hanging leg raises

- 15 km cycling in 40 minutes

- leg stretching

- 3 x 20 decline sit-ups

- 3 x 10 40kg calf raises

- vertical rows: 2 x 10 40kg, 1 x 10 45kg

- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg

- 3 x 10 hanging leg raises

- running: 9km in 54 minutes

- leg stretching

- 3 x 10 haning leg raises

- 1 x 20 decline sit-ups

- cycling: 10km in 26 minutes

- leg stretching

- bench press: 1 x 10 30kg, 1 x 10 40kg, 1 x 15 40kg

- 3 x 20 decline sit-ups

- butterfly machine: 3 x 10 25kg

- hanging leg raises: 2 x 10

- 2 x 2 pull ups

- chest press: 1 x 10 40kg, 2 x 10 45kg

- concentration curls: 1 x 10 6kg, 2 x 8 8kg

- 10 km cycling in 26 minutes

- leg stretching

- 3 x 20 decline sit-ups

- 3 x 10 40kg calf raises

- 1 x 10 hanging leg raises

- vertical rows: 3 x 10 40kg

- shoulder press machine: 1 x 10 40kg, 2 x 10 45kg

07/04/2011

- running: 9km in 1 hour

- leg stretching

- 3 x 10 hanging leg raises