Posted: July 31st, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Shrugs
- 24 kg (53 lbs) x 8
- 26 kg (57 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
Lever Leg Extension
- 55 kg (121 lbs) x 8
- 65 kg (143 lbs) x 8
- 75 kg (165 lbs) x 8
- 85 kg (187 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
- 60 kg (132 lbs) x 8
Dumbbell Squat
- 24 kg (53 lbs) x 8
- 24 kg (53 lbs) x 8
- 24 kg (53 lbs) x 8
- 24 kg (53 lbs) x 8
Weight per hand. A 1st for us. As we have only access to a smith in our studio and cannot squat properly, we tried out this method, i.e. therefore the relative low weights. A total of 48 kg (106 lbs) allowed us to focus very strong on the movement and a long range of motion, even it was our last exersice during the training module.
Sled 45° Leg Press
- 120 kg (265 lbs) x 15
- 160 kg (353 lbs) x 15
- 180 kg (397 lbs) x 15
- 200 kg (441 lbs) x 15
Incline Sit-Up (as we missed them on TM1, not part of TM3)
Without a day of rest in betwen, we were pretty smashed at the end of the module - but moving up to 8 exercises/day is much more satisfying for both of us.
Posted: July 31st, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Added two exercises to TM2, as Paul and I were a bit too relaxed after the last unit. So, here we go …
Cable Pulldown
- 55 kg (121 lbs) x 8
- 60 kg (132 lbs) x 8
- 65 kg (143 lbs) x 8
- 70 kg (154 lbs) x 8
Rear Pulldown
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
- 55 kg (121 lbs) x 8
- 55 kg (121 lbs) x 8
Lever Seated Row
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
- 55 kg (121 lbs) x 8
- 60 kg (132 lbs) x 8
Barbell Deadlift
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
- 20 kg (44 lbs) x 8
The 2nd week we included Deadlifts into our plan, so we mainly focused on the correct movement and the full RoM.
Hyperextensions (round back, without additional weight)
Triceps Dip (without additional weight … fun stuff, pushing up my 108 kg is fair enough!)
Lever Triceps Extension
- 35 kg (77 lbs) x 8
- 40 kg (88 lbs) x 8
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
Dumbbell Pullover
- 28 kg (62 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
- 30 kg (66 lbs) x 8
Adding the Triceps Extension and the Triceps Dip made a huge difference, especially the Dips showed us our limits, while I have to admit that I really like to work with my own body weight. I feel that it’s somehow easier to push myself to my limit, when I have to push myself up, instead of a weight (etc.). After the first two sets, I got a good feeling how I have to balance my body and managed to do 8 reps with a 90° angle in the arm bend. Even I was pretty tired afterwards, I’m looking forward to TM2 next week.
As Paul is not available on Saturday, we decided to directly go to TM3, which is shoulders + legs, tomorrow instead of doing cardio.
Posted: July 29th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Bike
- Time: 60 minutes
- Performance: na
I thought it might be interesting to track the performance on the bike as well, unfortunatly, I missed to write it down, but I’m going to check tomorrow during warm-up. However, I managed to double my usual performance today and burned some 650 kcal on the bike.
Afterwards I stopped by the sports store to buy some stuff. I ended up with Inkospor X-Treme Whey Protein (937.5 g, € 32.99) and some Weider 32% Protein-Bars (60 g, € 1.99), for in between while being at work.
The direct comparison between my the old and the new product (Shake, incl. 300 ml milk):
- Old: Weider Body Shaper Super Protein 88 = 37 g Protein / 218 kcal
- New: Inkospor X-Treme Whey Protein = 48 g Protein / 247 kcal
Now I only hope the new one tastes as good as the old one … 
Posted: July 28th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Bench Press
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
- 55 kg (121 lbs) x 8
- 60 kg (132 lbs) x 8
Incline Bench Press
- 1st time w.o. aid - not measurable!
Decline Bench Press (Machine)
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
- 55 kg (121 lbs) x 8
- 60 kg (132 lbs) x 8
Flies
- 45 kg (99 lbs) x 8
- 50 kg (110 lbs) x 8
- 55 kg (121 lbs) x 8
- 60 kg (132 lbs) x 8
Dumbell Curls
- 12 kg (26 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
- 14 kg (31 lbs) x 8
S-Bar Curls
- 10 kg (22 lbs) x 8
- 15 kg (33 lbs) x 8
- 17.5 kg (39 lbs) x 8
- 20 kg (44 lbs) x 8
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
Posted: July 27th, 2009 | Author: Fronk | Filed under: Uncategorized | No Comments »
Monday, monday - this morning the scale said 29.6% body fat! I started the week with a light cardio session, 45 minutes on the bicycle and about 15 minutes rowing. A good and satisfying start!
Falk was so nice to send me a nice link - more inspiration (Ok, more or less) incoming!
Posted: July 27th, 2009 | Author: Fronk | Filed under: Uncategorized | 1 Comment »
I’m getting into motion and my motivation to work out hard was never higher.
To recap what happened until now:
- 13/06/2008: 119 kg (262 lbs)
- 01/04/2009: 114 kg (251 lbs) - BACK TO THE GYM!
- 27/07/2009: 108 kg (238 lbs) / 30% fat / 37% muscles
I started to post on the Muskelschmiede.de boards, a very good (German) workout source with some very active moderators. However, the possibilities of a forum are limited, thus I re-activate this page for my personal use.
Being 185 cm (6.07 feet) tall, the first goal is 105 kg (232 lbs) and it would be ideal to reach 18% fat in the long run … even that sounds a bit unrealistic for the moment. The lowest weight so far was about 106 kg (234 lbs), but after I started to support with Creatin, my weight increased (as expected) by a bit over 2 kg (4.4 lbs) to todays weight.
The schedule is pretty simple: 3-day-split workout, 2-days cardio, 1 day other sport (i.e. tennis) + supported by bicycle trips and table tennis after work as possible.
I will have three more weeks to workout before I will go on a business trip/vacation for about 2.5 weeks. I will post my training results here, as well as other relevant information related to my training.
Cheers,
Frank