"The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character." Arnold Schwarzenegger

W37/09 - Day #1

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

OHP: Week 2/THS: Week 3, Day #1

Posted: August 17th, 2009 | Author: Fronk | Filed under: Uncategorized | 4 Comments »

Pushups (60 sec rest)

  • 14/14/10/10/17 (65)

Squats (60 sec rest)

  • 19/24/19/19/40 (121)

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. :)


OHP: Week #1, Day #3

Posted: August 16th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »

Pushups (120 sec rest)

  • 11/15/9/9/20 (64)

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. :)


W33/09 - XTRA Day!

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

  • 15/15/15/15

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.


OHP: Week #1, Day #2

Posted: August 14th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »

Pushups

  • 10/12/8/8/15 (53)

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!


W33/09 - Day #3

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!


W33/09 - Day #2

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)

  • 15/15/15/15

Triceps Dip (without additional weight)

  • 8/8/8/8

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. :)


One Hundred Pushups

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

  • 10/12/7/7/11 (47)

A good feeling so far …


W33/09 - Day #1

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

  • 15/15/15/15

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

W32/09 - Day #3

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!