If somebody had told me couple of years ago that I would wright training log about weight lifting to VF-forum, I would never believed that.
So here it is, nowadays mainly weight lifting and football (soccer), maybe some day I'll be back in MA.
In the end of 2008 I thought that I would train at least as much in 2009 than that year. We'll, end of the 2008 and beginning of this year wasn't that good forum/viewtopic.php?t=17282
Now getting better, but I'm not going to set any tight goals for this year anymore, just trying to be health enough to train.
My gym training is generally divided in three days: (I'm not sure if I got right English words..)
Day 1, upper body abductors, consists some exercises of these:
- benc press
- incline bench press (dumbbell/barbell)
- cable standing fly
- triceps dip
- cable pushdown
- shoulder press (dumbbell/barbell)
- some other shoulder exercises
Day 2, legs, lower back, consists some exercises of these:
- leg press
- gluteus exercise with cross over machine (don't know English name)
- calf raise
Day 3, upper body adductors, consists some exercises of these:
- pull-up with high-pulley
- dumbbell/barbell curls
- dumbbell bent-over row
So I don't usually do all of them in one day, I try to vary those.Here's my yesterday training:
Crosstrainer, sandbag and speedrope for warming up.
20 @ 40 kg (getting warm)
1 @ 70 kg (getting too warm)
12 @ 50 kg
5 @ 60 kg
5 @ 55 kg (getting tired)
I was alone so I didn't do too close to max reps.
3 x 5 (I'm so poor in this)
3 x 7 @ 45 kg (the machine shows too much weight)
Shoulder exercise with dumbbels (don't know in English):
2 x 15 @ 8 kg (easy)
Other shoulder exercises with dumbbels (don't know in English, just lifting dumbbels straight up and down close to the body when standing
arms are straight):
10 @ 25 kg
3 x 7 @ 30 kg
Exercise bike, easy stretches.
3 x 5 @ 45 kg (easy)
5 @ 50 kg
Form isn't very good yet...
10 @ 65 kg (easy)
8 @ 85 kg (not so easy)
5 @ 100 kg (hard)
1 @ 120 kg (ass and legs on fire)
5 @ 85 kg
3 x 10 @ 65 kg (with ass and legs burning becouse of DL
Lower back presses
Calf raises without weights