lefronk.com

W37/09 - Day #1

Fronk — Tue, 08 Sep 2009 22:11:58 +0000

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

Fronk — Mon, 17 Aug 2009 20:20:21 +0000

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

Fronk — Sun, 16 Aug 2009 20:42:27 +0000

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!

Fronk — Sat, 15 Aug 2009 16:47:08 +0000

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

Fronk — Fri, 14 Aug 2009 20:22:02 +0000

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

Fronk — Fri, 14 Aug 2009 20:01:25 +0000

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

Fronk — Thu, 13 Aug 2009 21:50:26 +0000

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

Fronk — Wed, 12 Aug 2009 20:09:56 +0000

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

Fronk — Wed, 12 Aug 2009 19:39:11 +0000

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

Fronk — Sat, 08 Aug 2009 17:17:49 +0000

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!