I just took a look at your starting weight, solid work!!
Dutchy kicking ass
- Thread starter Dutchy
- Start date
I hear you! That's why I switched to my lunch hour. I loved getting it done first thing though, great feeling for the rest of the day.
I'll be napping at lunch today.
Great job on your running
I'll be napping at lunch today.
Great job on your running
14 August 2009
What a difference a good night sleep makes! I had a very good work-out and increased weight on several exercises. On the leg press, I maxed the machine,
Low row: 10x37.5, 10x37.5, 10x40
Leg press: 10x80, 10x90 (1 leg), 10x160, 10x170, 10x180, 10x190!
Lat pull down: 10x35, 10x40, 8x40
Lunges: 10x14, 10x14, 10x14
Incl. chest press: 10x10, 10x12, 10x12
Squats: 10x 25, 10x40, 8x40
Chest press: 10x17.5, 8x17.5, 6x20
Leg extension: 10x42.5, 10x45, 8x47.5
Calves: 10x80, 10x90
Dead lifts: 10x20, 10x25, 10x25
Abs, back, 2 full push ups
What a difference a good night sleep makes! I had a very good work-out and increased weight on several exercises. On the leg press, I maxed the machine,
Low row: 10x37.5, 10x37.5, 10x40
Leg press: 10x80, 10x90 (1 leg), 10x160, 10x170, 10x180, 10x190!
Lat pull down: 10x35, 10x40, 8x40
Lunges: 10x14, 10x14, 10x14
Incl. chest press: 10x10, 10x12, 10x12
Squats: 10x 25, 10x40, 8x40
Chest press: 10x17.5, 8x17.5, 6x20
Leg extension: 10x42.5, 10x45, 8x47.5
Calves: 10x80, 10x90
Dead lifts: 10x20, 10x25, 10x25
Abs, back, 2 full push ups
15 August: review of progress made
I’ve been on my current training program for about a month now, so it’s a good moment to look back and compare.
Lower body: Great progress! My legs are definitely stronger and I can feel muscles. In fact, I’m even starting to see a hint of muscles, ☺
Leg press: from 150 to 190 kg
Lunges: from 8 to 14 kg
Squats: from 20 to 40 kg
Leg extension: from 35 to 47.5 kg
Dead lifts: 25 kg (recently added)
Calves: from 60 to 90 kg
Upper body: Progress on chest is all right but I need to challenge myself more with the back exercises.
Low row: from 30 to 40 kg
Lat pull down: from 30 to 40 kg
Incl. chest press: from 4 to 12 kg
Chest press: from 12.5 to 20 kg
Cardio: Great progress.
I train about 45-50 minutes in zone (was about 30 minutes) at a more intense level with an average heart rate of around 150.
A month ago I couldn’t run 30 minutes straight, whereas I currently run 30 minutes at 10.5 km/hour with a sprint at 14.5 km/hour. I didn’t increase the effort level on the elliptical, but that is because I normally start with the treadmill so I’m tired by the time I start.
Other:
My abs are quickly improving since I started working them regularly.
My lower back has strengthened and I can do 2 proper full push ups (rather than the girly ones).
Flexibility is improving but there is still a lot of progress to be made.
My weight has gone down from 170 to about 161.
Overall, I'm pretty happy. I'm currently not losing more weight because I eat/drink more with all the visitors I have this month. That is fine though, I'm not gaining weight either.
I’ve been on my current training program for about a month now, so it’s a good moment to look back and compare.
Lower body: Great progress! My legs are definitely stronger and I can feel muscles. In fact, I’m even starting to see a hint of muscles, ☺
Leg press: from 150 to 190 kg
Lunges: from 8 to 14 kg
Squats: from 20 to 40 kg
Leg extension: from 35 to 47.5 kg
Dead lifts: 25 kg (recently added)
Calves: from 60 to 90 kg
Upper body: Progress on chest is all right but I need to challenge myself more with the back exercises.
Low row: from 30 to 40 kg
Lat pull down: from 30 to 40 kg
Incl. chest press: from 4 to 12 kg
Chest press: from 12.5 to 20 kg
Cardio: Great progress.
I train about 45-50 minutes in zone (was about 30 minutes) at a more intense level with an average heart rate of around 150.
A month ago I couldn’t run 30 minutes straight, whereas I currently run 30 minutes at 10.5 km/hour with a sprint at 14.5 km/hour. I didn’t increase the effort level on the elliptical, but that is because I normally start with the treadmill so I’m tired by the time I start.
Other:
My abs are quickly improving since I started working them regularly.
My lower back has strengthened and I can do 2 proper full push ups (rather than the girly ones).
Flexibility is improving but there is still a lot of progress to be made.
My weight has gone down from 170 to about 161.
Overall, I'm pretty happy. I'm currently not losing more weight because I eat/drink more with all the visitors I have this month. That is fine though, I'm not gaining weight either.
17 August
Today's work out started really bad. I felt bloated, nauseas and gave up running when I also got cramps. For a change, I decided to train weights with my gym buddy. I still have to figure out the proper name for the bicep/tricep exercises we did (I normally don't train those muscles).
Triceps: 15x10, 15x12.5, 15x15
Triceps: 15x15, 15x15, 15x17.5
Biceps (1 arm): 15x 5, 15x5, 15x7.5
Biceps: 15x7.5, 15x7.5, 15x7.5
Delts:15x5, 15x5, 15x5
Leg press: 15x80, 15x90 (1 leg), 15x190, 15x190 (2 legs)
Leg extension: 10x42.5, 10x45, 10x47.5, 8x50, 6x62.5, 4x72.5 (we got into a crazy challenge here, ha, ha)
Dead lift: 8x25, 6x25, 6x25
Back, abs.
Today's work out started really bad. I felt bloated, nauseas and gave up running when I also got cramps. For a change, I decided to train weights with my gym buddy. I still have to figure out the proper name for the bicep/tricep exercises we did (I normally don't train those muscles).
Triceps: 15x10, 15x12.5, 15x15
Triceps: 15x15, 15x15, 15x17.5
Biceps (1 arm): 15x 5, 15x5, 15x7.5
Biceps: 15x7.5, 15x7.5, 15x7.5
Delts:15x5, 15x5, 15x5
Leg press: 15x80, 15x90 (1 leg), 15x190, 15x190 (2 legs)
Leg extension: 10x42.5, 10x45, 10x47.5, 8x50, 6x62.5, 4x72.5 (we got into a crazy challenge here, ha, ha)
Dead lift: 8x25, 6x25, 6x25
Back, abs.
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18 August
My weight went up in the past week. It is due to eating/drinking more and hormonal imbalances. I expect that it will go down to normal soon, so Im not worried about it. However, I am getting tired of the constant flow of visitors this month because regardless how nice they are and how much fun it is, it is making me feel totally out of rythmn.
I had a pretty good work-out and tried new exercises for back and chest. Have to catch up on the terminology to be able to report properly, ha, ha. As usual, did abs and back.
My weight went up in the past week. It is due to eating/drinking more and hormonal imbalances. I expect that it will go down to normal soon, so Im not worried about it. However, I am getting tired of the constant flow of visitors this month because regardless how nice they are and how much fun it is, it is making me feel totally out of rythmn.
I had a pretty good work-out and tried new exercises for back and chest. Have to catch up on the terminology to be able to report properly, ha, ha. As usual, did abs and back.
TODAY: 167.2
TARGET: 152
TARGET: 152
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Great progress!!
I can't workout today. I have woken up with a SHOCKING throat infection
How's the throat infection? Feeling better?
:action6:get to work!
how are you doing?
how are you doing?
1 September
Hi there,
I went hiking in the Mont Blanc area and didn't have time to post. The hiking was pretty cool. Today, I'm back in work-out mode although I'm off for a trip to the Netherlands on Friday.
Elliptical: level 12, 30 minutes
Cable flys: 10x6.25+5x5, 15x5, 10x6.25
Pectoral: 15x15, 15x17.5, 15x20
Delts: 15x7.5, 15x7.5, 15x7.5
Upper back: 15x25, 15x27.5, 15x27.5
Back: 15x27.5, 15x30
Pull down: 15x35, 15x37.5, 15x37.5
Abs
Hi there,
I went hiking in the Mont Blanc area and didn't have time to post. The hiking was pretty cool. Today, I'm back in work-out mode although I'm off for a trip to the Netherlands on Friday.
Elliptical: level 12, 30 minutes
Cable flys: 10x6.25+5x5, 15x5, 10x6.25
Pectoral: 15x15, 15x17.5, 15x20
Delts: 15x7.5, 15x7.5, 15x7.5
Upper back: 15x25, 15x27.5, 15x27.5
Back: 15x27.5, 15x30
Pull down: 15x35, 15x37.5, 15x37.5
Abs
TODAY: 161.4
TARGET: 152
TARGET: 152
21 September: hear, hear
Hi there,
I fell madly in love with my gym buddy and after weeks of exercising like maniacs, we got together, he proposed and we're getting married in January or so (yes, moving fast here but we're not 17).
Today, we finally made it back to the gym, so I'll start posting again. It was tough - after 3 weeks of holidays - but not as tough as I expected it to be.
So there we go:
Treadmill:
10M 9.5 km/h
5m 10km/h
5m 9.5 km/h
1m 10 km/h
1m 10.5 km/h
1m 11 km/h
1m 11.5 km/h
1m 14.5 km/h
Cable fly: 15x5, 15x6.25, 15x7.5
Upper pecks: 3x15x5
Delts: 15x5, 15x7.5, 15x7.5
Upper back: 15x20, 15x25, 15x30
Lower back
Lots of abs
Hi there,
I fell madly in love with my gym buddy and after weeks of exercising like maniacs, we got together, he proposed and we're getting married in January or so (yes, moving fast here but we're not 17).
Today, we finally made it back to the gym, so I'll start posting again. It was tough - after 3 weeks of holidays - but not as tough as I expected it to be.
So there we go:
Treadmill:
10M 9.5 km/h
5m 10km/h
5m 9.5 km/h
1m 10 km/h
1m 10.5 km/h
1m 11 km/h
1m 11.5 km/h
1m 14.5 km/h
Cable fly: 15x5, 15x6.25, 15x7.5
Upper pecks: 3x15x5
Delts: 15x5, 15x7.5, 15x7.5
Upper back: 15x20, 15x25, 15x30
Lower back
Lots of abs
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Congratulations and welcome back!
22 September
Good work out. Unfortunately, my Polar watch failed:
Elliptical: 30m in zone, level 13
Triceps (1 arm, cable, pull down), 15x3.75, 15x3.75, 15x5
Biceps (1 arm, cable pull up): 15x5, 15x5, 15x5
Squat: 12x30, 12x30, 12x40
Let extension: 15x35, 15x37.5, 15x40
Dead lift: 15x20, 15x20, 15x20
Lots of abs, lower back.
Good work out. Unfortunately, my Polar watch failed:
Elliptical: 30m in zone, level 13
Triceps (1 arm, cable, pull down), 15x3.75, 15x3.75, 15x5
Biceps (1 arm, cable pull up): 15x5, 15x5, 15x5
Squat: 12x30, 12x30, 12x40
Let extension: 15x35, 15x37.5, 15x40
Dead lift: 15x20, 15x20, 15x20
Lots of abs, lower back.
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One of your goals was weight loss...how is that coming? I know you have had some busy time in your life, so no worries if things fell a little behind. One of my goals is fat loss too....I've fallen behind a bit for sure..Time to buckle down.