Friday’s Cardio Session w. Peter

Bike

• Time: 45 minutes
• Performance: 150 Watt + two 1 minute full performance peaks

I introduced Peter to the gym - another one who fights “the good fight” now.

He and another friend encouraged me to do small full performance minutes. After these, my pulse shot up to 165, while it is usually between 135 and 140 on the bike (i.e. cardio level). Very intensive experience, but I am not quite sure if it’s healthy or not.

Today, it’s time for TM3 again - so, back to the gym …

W32/09 - Day #2

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
• 60 kg (132 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

• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8
• 30 kg (66 lbs) x 8

We only slightly increased the weight (+10 kg) to kept full control over the range-of-motion. However, the deadlifts were our last exercise today and we were already pretty tired.

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
• 45 kg (99 lbs) x 8
• 50 kg (110 lbs) x 8
• 55 kg (121 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

W32/09 - Day #1 & today!

Sorry for the late update, but I was too destroyed after work yesterday. So, the week started yesterday with a chest/bizeps/belly workout:

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

• 40 kg
• 50 kg (110 lbs) x 8
• 60 kg (132 lbs) x 8
• 60 kg (132 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
• 17.5 kg (39 lbs) x 8
• 20 kg (44 lbs) x 8
• 25 kg (55 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

• 50 kg (110 lbs) x 15
• 60 kg (132 lbs) x 15
• 70 kg (154 lbs) x 15
• 70 kg (154 lbs) x 15

Today I added another bike session:

Bike

• Time: 60 minutes
• Performance: 150 Watt

Next session tomorrow, stay tuned!

Monday - a fresh start into the week!

Bike

• Time: 60 minutes
• Performance: 150 Watt

Week 32

03/08/2009: 108 kg (238 lbs) / 29% fat / 38% muscles

Smoothie Recipe #1

No workout today (!) - no movement at all indeed! However, I bring you a nice smoothie recipe for today:

Ingredients:

• Banana, 1 piece
• Kiwi, 1 piece
• Orange juice, 1/2 liter
• Honey, 1/2 dessert spoon
• Ice cubes OR crushed ice

Peel the banana and the kiwi and cut both into big pieces, but everything togheter into a blender and “shake it”!

The result is about 0.75 liter smoothie, maybe a bit more which depends on the amount of ice you are using. I suggest to drink it ice cold. Do not use more honey or it will become to sweet.

Nutrition values:

• Calories: 89.7 g (405 kcal)
• Fat: 1.6 g
• Protein: 5.6 g

This smoothie containts more than 300 mg Vitamine C and the Actinidin (contained in the Kiwi)  improves the digestion of Proteines - which is a nice extra.

W31/09 - Day #3

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)

• 15/15/15/15

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.

W31/09 - Day #2

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)

• 15/15/15/15

Triceps Dip (without additional weight … fun stuff, pushing up my 108 kg is fair enough!)

• 4/6/8/8

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.

Bike’n’shop!

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 …

W31/09 - Day #1

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

The Iron Age

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!