Dutchy kicking ass

Hey Johnny,

Good question! Spending several weeks visiting friends/relatives, and not working out set back my weight loss with about 3 kgs. I'm not too worried about it, I should be back to where I was in a few weeks time. The important thing is that I'm back in my workout routine. Funnily enough, my abs are stronger than they ever were. Must be the cardio at home, ha, ha.
 
Dutchy said:
Hey Johnny,

Good question! Spending several weeks visiting friends/relatives, and not working out set back my weight loss with about 3 kgs. I'm not too worried about it, I should be back to where I was in a few weeks time. The important thing is that I'm back in my workout routine. Funnily enough, my abs are stronger than they ever were. Must be the cardio at home, ha, ha.
Click to expand...

:eek:
lol, having fun!
 
Dutchy said:
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.
Click to expand...

Congrats! :party: That's great and you got a little time off seeing family!


you go girl!!!!!
 
24 September

The work out went well:

Treadmill:
10m 10km/h
5m 10.5 km/h
14m 10 km/h
1m 14 km/h

Cable fly: 15x6.25, 16x.6.25, 15x7.5
Back: 15x25, 15x27.5, 15x30
Pull down: 15x35, 15x37.5, 15x42.5, 3x55
Delts: 15x10, 10x12.5+5x10, 10x12.5+5x10
Pectoral: 15x20, 15x20, 15x20
Killer abs: 110 (Manuel: 250)
 
25 September

No cardio today, Im going for a longer cardio work-out tomorrow morning.

tricep lat down up:15x15, 15x17.5, 15x17.5, 7x40
bicep lat pull up: 15x10, 15x7.5, 15x7.5
tricep pull down (1 arm): 15x5, 15x3.75, 15x3.75
bicep pull up (1 arm): 15x5, 15x5, 15x5
leg press: 15x80, 15x80, 15x90 (1 leg), 15x180
leg extension: 15x40, 15x40, 15x42.5
dead lift: 10x20, 10x20, 10x20
calves: 15x35, 15x35, 15x40
lower back, abs
 
29 September

Hi there,

I went to 'Forest land' on Saturday, where we did an obstacle course at 10 metres and at 15 metres (in between trees). It was a lot of fun, and physically and psychologically demanding.

Gym today:

Treadmill (almost back to running at a base speed of 10.5 km/hour):
10m 10 km/h
19m 10.5 km/h
1m 14 km/h

Cable fly: 15x6.25, 15x6.25, 15x7.5, 15x7.5
Pectoral: 15x12.5, 15x12.5, 15x12.5
Upper back: 15x30, 15x32.5, 10x35+5x25
Lots of lower back and abs.
 
5 October

I spent the weekend painting and trimming the hedge. Today, I went to the gym again and had a pretty good work out.

Treadmill (5.3 km):
29M 10.5 km/h
1M 14 km/h

Tricep lat: 15x 17.5, 15x17.5, 8x20 + 7x15
Bicep lat pull up: 15x7.5, 15x7.5, 15x10
Tricep pull down (1 arm): 15x3.75, 15x5, 15x5
Bicep pull up (1 arm): 3x15x5
Leg press: 15x80, 15x80, 15x90 (1 leg), 15x180 (2 legs)
Leg extension: 3x15x40
Dead lift: 3x15x20
Calves: 15x80, 15x80, 15x90
Lower back: 15x32.5, 15x35, 15x32.5
3x30 killer abs, and more abs and lower back
 
6 October 09

Weights:

Cable fly: 15x6.25, 15x7.5, 15x10
Lower back: 15x32.5, 15x35, 15x37.5
Pectoral: 15x15, 15x17.5, 15x20
Incl. chest press: 15x10, 10x10, 8x10
Upper back: 15x32.5, 15x35, 10x35+5x32.5
Back pull down (machine) 15x35, 15x40, 15x45
Delts: 3x15x15
Killer abs: 3x50

Cardio in the evening
 
I pod shuffle

To all who are considering getting the I-pod shuffle: DON'T.

It falls apart as soon as the slightest drop of sweat touches the control panel or the ear piece (so far for an I-pod that it advertised as the ideal work-out I-pd). I found out the hard way (should have read reviews before I bought it) so be aware.....
 
8 October

Another day...

Treadmill (got cramps in my calves)
19M 10.5 km/h
1M 14 km/h

Tricep lat: 15x 20, 15x17.5, 10x20 + 5x17.5
Bicep lat pull up: 15x7.5, 15x10, 10x10+5x7.5
Tricep pull down (1 arm): 15x6.25, 15x6.25, 15x6.25
Bicep pull up (1 arm): 3x15x5
Leg press: 15x80, 15x80, 15x90 (1 leg), 15x180 (2 legs)
Leg extension: 3x15x42.5
Dead lift: 3x10x20
Calves: 15x80, 15x80, 15x90
Lower back: 15x37.5, 15x37.5, 15x37.5
40, 50, 500 killer abs, and more abs and lower back
 
9 October

Cardio:
Elliptical, 30m, level 13

Bench press: 15x17.5, 8x17.5, 8x17.5
Front lat pull down: 15x40, 10x40, 8x40
Incl bench press: 15x10, 8x10, 8x10
One arm row: 15x10, 15x12, 15x12
Upper back: 15x30, 15x32.5, 15x30
Shoulders: 15x15, 15x15, 15x15
Pectoral: 15x20, 15x22.5, 8x22.5+7x20

Abs, lower back
 
10 October

Wow, made it to the gym at 6 am on a Saturday for a 45 minute cardio work out (elliptical). That's a great start of the weekend.

Cheers,
 
11 October

Right arm exercise!

I spent a full day tearing wall paper and glue from walls. Some came of easily but there were also parts where I had to fight every square centimeter of wall paper. Will have an overdeveloped right arm at the end of this home improvement project, :)
 
12 October

My right arm was sore and couldn't pull as much weight as last week. I still had a good workout though:

Chest press: 15x15, 15x15, 15x15
Elevated lunges: 15x10, 15x10, 15x10
Inc. chest press: 10x10+5x8, 15x8, 15x8
Squat: 15x30, 15x40, 15x40
Cable Cross over: 15x6.25, 15x7.5, 15x7.5
Dead lift: 15x20, 15x20, 15x20
Triceps: 15x17.5, 15x17.5, 15x17.5
Pull: 15x6.25, 15x7.5, 15x7.5
Pectoral: 15x20, 15x22.5, 15x20
Triceps (one arm): 15x5, 15x5, 15x5
Abs, lower back
 
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