Posted: September 9th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
The first time Peter “really” joined us, so we had to cut it down to 6 exercises again, due to a lack of time. We will move some of the exercises from the previous program to the cardio days. 
Smith Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 75 kg (165 lbs) x 8 (bonus set #1)
- 80 kg (176 lbs) x 6 (bonus set #2)
Smith Incline Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Lever Seated Fly
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Dumbbell Curl (Seated)
- 14 kg (31 lbs) x 8
- 16 kg (35 lbs) x 8
- 16 kg (35 lbs) x 8
- 16 kg (35 lbs) x 8
We changed from standing to seated, to be able to 100% focus on the arm movement.
Barbell Curl (S-bar)
- 10 kg (22 lbs) x 8
- 15 kg (33 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
Lever Preacher Curls
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 6
- 70 kg (154 lbs) x 8
Posted: August 17th, 2009 | Author: Fronk | Filed under: Uncategorized | 4 Comments »
Pushups (60 sec rest)
Squats (60 sec rest)
So guys, I will by away for 2.5 weeks, I will try to update you on my progress while I am on travels. However, I have limited connectivity to the internet.
Posted: August 16th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Pushups (120 sec rest)
Squats
- 44 (Initial Test = Excellent)
Yes, you recognized correctly, I’m adding another challenge on my cardio days - the Two Hundred Squats program! This was the initial test.
Posted: August 15th, 2009 | Author: Fronk | Filed under: Uncategorized | 1 Comment »
Extra training module to focus on Bizeps/Belly, as they felt 100% fit again. It’s 34°C around here, and the AC in our gym does barely manage to keep the temperature under control …
Dumbbell Curl
- 10 kg (xx lbs) x 8
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
Barbell Curl (S-bar)
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 8
- 15 kg (33 lbs) x 15
No weight increase, focused on the movement (i.e. 1 sec positive movement, 2-3 sec negative movement). Last set until my body gave me a clear signal: “NO MORE!”
Lever Preacher Curls
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
Incline Sit-up
Lever Abdominal Crunch
- 50 kg (110 lbs) x 15
- 60 kg (132 lbs) x 15
- 70 kg (154 lbs) x 15
- 50 kg (110 lbs) x 15
I had to go down to 50 kg, my Abdomen was simply too tired, I guess I “enjoyed” the Sit-ups a bit too much.
Posted: August 14th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Pushups
Especially after the Shoulder/Leg workout today, I was not 100% fit, but nevertheless managed to do it w. timed 90 second breaks between the sets. Since I will be on a business trip to Cologne next week and on vacation in Greece the two weeks afterwards, I will do an extra session in the gym tomorrow - double B (Bizeps, Belly), since those zones are not fully stressed out right now. On Sunday the OHP Day #3 follows. I have a plan!
Posted: August 14th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Shrugs
- 28 kg (62 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
Dumbbell, i.e. weight per hand.
Lever Seated Rear Lateral Raise
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
Dumbbell Front Raise
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
Lever Shoulder Press
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
- 100 kg (220 lbs) x 8
- 110 kg (243 lbs) x 8
Lever Leg Extension
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
Lever Lying Leg Curl
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Dumbbell Squat
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
Weight per hand. 2nd time, slightly increased the weight.
Sled 45° Leg Press
- 140 kg (309 lbs) x 15
- 170 kg (375lbs) x 15
- 200 kg (441 lbs) x 15
- 220 kg (485 lbs) x 15
No break between #2 and #3 this week, and we recognized that a lot. I also started to workout with a hoodie on top of the t-shirt, no more cold muscles … and sweating here I come!
Posted: August 13th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Cable Pulldown
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 70 kg (154 lbs) x 8
Rear Pulldown
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 60 kg (132 lbs) x 8
- 60 kg (132 lbs) x 8
Lever Seated Row
- None, since we ran out of time …
Barbell Deadlift
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
- 40 kg (88 lbs) x 8
Another small increase of weight (+10 kg), keeping a good range of motion.
Hyperextensions (round back, without additional weight)
Triceps Dip (without additional weight)
Lever Triceps Extension
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 50 kg (110 lbs) x 8
- 50 kg (110 lbs) x 8
Dumbbell Pullover
- 28 kg (62 lbs) x 8
- 30 kg (66 lbs) x 8
- 32 kg (71 lbs) x 8
- 32 kg (71 lbs) x 8
The Triceps Dip + Triceps Extension were done within a super set - it was quite hard.
Posted: August 12th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Since I got kind of frustrated hitting my chest correct, I looked up some help the last days and found a quite interesting posting from “The Natural” on the Muskelschmied.de boards. However, that’s not enough, so thanks to some friends I stumbled over onehundredpushups.com, with a nice action plan on how to do … yes, kind of a surprise, 100 pushups.
I will work on this on my cardio days, i.e. Monday, Wednesday and Friday. Since I started just today, I will go with Wednesday, Friday, Sunday for this week. In my initial fitness check, I managed to do 15 reps without being totally destroyed. I ignored the “rest”-period and directly started with the plan for Week #1, Day #1. So, here we go:
Pushups
A good feeling so far …
Posted: August 12th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Smith Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
Smith Incline Bench Press
- 40 kg (88 lbs) x 8
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 65 kg (143 lbs) x 8
Lever Seated Fly
- 45 kg (99 lbs) x 8
- 55 kg (121 lbs) x 8
- 65 kg (143 lbs) x 8
- 65 kg (143 lbs) x 8
Dumbbell Curl
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
Barbell Curl (S-bar)
- 15 kg (33 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
Lever Preacher Curls
- 50 kg (110 lbs) x 8
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
Incline Sit-up
Lever Abdominal Crunch
- 60 kg (132 lbs) x 15
- 70 kg (154 lbs) x 15
- 80 kg (176 lbs) x 15
- 80 kg (176 lbs) x 15
Posted: August 8th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Shrugs
- 26 kg (57 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
Dumbbell, i.e. weight per hand.
Lever Seated Rear Lateral Raise
- 40 kg (88 lbs) x 8
- 45 kg (99 lbs) x 8
- 45 kg (99 lbs) x 8
- 45 kg (99 lbs) x 8
Dumbbell Front Raise
- 10 kg (22 lbs) x 8
- 12 kg (26 lbs) x 8
- 12 kg (26 lbs) x 8
- 12 kg (26 lbs) x 8
Lever Shoulder Press
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
- 100 kg (220 lbs) x 16 (Bonus-Set!)
Lever Leg Extension
- 60 kg (132 lbs) x 8
- 70 kg (154 lbs) x 8
- 80 kg (176 lbs) x 8
- 90 kg (198 lbs) x 8
Lever Lying Leg Curl
- 45 kg (99lbs) x 8
- 55 kg (121 lbs) x 8
- 65 kg (143 lbs) x 8
- 65 kg (143 lbs) x 8
Dumbbell Squat
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
- 28 kg (62 lbs) x 8
Weight per hand. 2nd time, slightly increased the weight.
Sled 45° Leg Press
- 140 kg (309 lbs) x 15
- 170 kg (375lbs) x 15
- 200 kg (441 lbs) x 15
- 210 kg (463 lbs) x 15
Et voila!