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FrenchShox : Musculation Training Log

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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h39

30/07/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 3h45min VHIIT (about 5x15'+ 1x1'15 sprints) = 6:15min run + 2:30min sprint [injury]
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h40

31/07/2003: Abs + Legs (quads and hamstrings)

Leg Palms & Stands: 10min
Leg-Elevated Crunchs: 12xBW+30kg / 12xBW+30kg / 12xBW+30kg (BW=67.6kg)
Elevated Reverse Crunchs: 12xBW+30kg / 10xBW+30kg / 10xBW+30kg (BW=67.6kg)

Full Squat : 8x50kg / 10x50kg / 8x50kg
Front Squat: 8x40kg / 10x40kg / 10x40kg
Leg Press: 12x110kg / 10x110kg / 10x110kg
Leg Extensions: 12x40kg / 10x40kg / 10x40kg
Stiff-Legged Deadlifts: 12x80kg / 8x80kg / 7x80kg
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h40

01/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 10h30min VHIIT (about 21x15' sprints) = 10:15min run + 5:15min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h40

02/08/2003: Back + Triceps + Shoulders

Push-Ups: (warming exercise) 25xBW (BW=68kg)

Pullups: 12xBW / 10xBW / 10xBW / 8xBW / 8xBW (BW=68kg)
Underhand Cable Pulldowns: 13x60kg / 10x60kg / 10x60kg
Wide-Grip Pulldowns Behind The Neck: 12x50kg / 10x50kg / 10x50kg

Triceps Pushdown: (warming exercise) 15x20kg / 15x20kg / 15x20kg
Close-Grip Bench Press: 12x48kg / 8x48kg / 8x48kg
EZ-Bar Triceps Extension: 6x38kg / 12x31kg / 10x31kg / 8x31kg / 8x31kg

Seated Military Press (Machine): 12x35kg / 8x35kg / 8x35kg
Upright Barbell Row: 12x31kg / 10x31kg / 10x31kg
Seated Rowing Machine: 12x40kg / 10x40kg / 10x40kg
Dips: 12xBW / 8xBW / 8xBW (BW=68kg)

Cable Rope Triceps Pushdown: (pumping exercise) 15x15kg / 10x10kg / 10x10kg
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h41

04/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 11min VHIIT (about 22x15' sprints) = 10:30min run + 5:30min sprint
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FrenchShox : Musculation Training Log

Messagepar Rudy le 29/08/2003 13h42

bon tu vas pas tout nous mettre jour par jour fais tout en un message !
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h42

05/08/2003: Chest + Biceps + Calves

Cardio: 10min

Push-Ups: 20xBW (BW=68kg) 1360

Bench Press: 8x65kg / 10x60kg / 8x60kg / 7x60kg / 7x60kg
Incline Bench Press: 8x53.5kg / 8x50kg / 10x50kg
Decline Bench Press: 4x60kg (muscular fatigue)

EZ Bar Curls: 8x38kg / 10x32kg / 8x32kg
Preacher Curls: 8x32kg / 10x28kg / 10x28kg

Seated Calf Raise: 12x65kg / 12x55kg / 12x55kg
Standing Calf Raise: 15x100kg / 15x100kg / 15x100kg

Chin-Up: 10xBW / 10xBW (BW=68kg)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h42

06/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 11:30min VHIIT (about 23x15' sprints) = 10:45min run + 5:45min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h42

07/08/2003: Abs + Legs (quads and hamstrings)

Leg Palms & Stands: 10min
Leg-Elevated Crunchs: 15xBW+30kg / 12xBW+30kg / 12xBW+30kg (BW=68kg)
Elevated Reverse Crunchs: 12xBW+30kg / 12xBW+30kg / 12xBW+30kg (BW=68kg)
Crunch Machine: 15x80kg / 15x80kg / 15x80kg

Full Squat : 15x40kg / 10x40kg / 10x40kg
Front Squat: 5x40kg / 8x30kg / 10x30kg
Leg Press: 12x100kg / 10x100kg / 10x100kg
Leg Extensions: 15x40kg / 10x40kg / 10x40kg
Stiff-Legged Deadlifts: 12x80kg / 8x80kg / 4x80kg (grip failure)
Leg Curls: 4x40kg / 10x35kg / 10x35kg

Push-Ups: (pumping exercise) 30xBW (BW=68kg)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h43

08/08/2003 (matin): cardio -> running

road (Tanger/Malabata): 5min warm up + 11:30min VHIIT (about 23x15' sprints) = 10:45min run + 5:45min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h43

08/08/2003 (soir): grip training (décathlon force 3)

crushes: 3x2x15'
reverse crushes: 3x2x15'
double crushes: 1x15'
double reverse crushes: 1x15'
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h43

09/08/2003: Back + Triceps + Shoulders

Pullups: 12xBW / 8xBW / 8xBW / 8xBW / 8xBW (BW=68kg)
Underhand Cable Pulldowns: 12x60kg / 10x60kg / 10x60kg
Wide-Grip Pulldowns Behind The Neck: 8x60kg / 10x50kg / 10x50kg

Triceps Pushdown: 12x25kg / 10x25kg / 10x25kg 800
Close-Grip Bench Press: 12x48kg / 8x48kg / 8x48kg 1344
EZ-Bar Triceps Extension: 10x31kg / 12x28kg / 12x28kg / 12x28kg / 12x28kg

Seated Military Press (Machine): 12x35kg / 8x35kg / 8x35kg
Upright EZ-Bar Row: 8x38kg / 10x33kg / 10x33kg
Dips: (to muscular failure) 20xBW (BW=68kg)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h44

11/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 12:30min HIIT (about 10x15' sprints) = 15min run + 2:30min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h44

12/08/2003: Chest + Biceps + Calves

Bench Press: 8x63.5kg / 10x60kg / 10x60kg / 10x60kg / 10x60kg
Incline Bench Press: 7x53.5kg / 7x53.5kg / 7x53.5kg
Decline Bench Press: 5x57kg / 10x50kg / 10x50kg

EZ-Bar Curls: 12x28kg / 10x28kg / 10x28kg
Preacher Curls: 10x28kg / 8x28kg / 8x28kg
Chin-Up: 8xBW / 6xBW / 6xBW (BW=68kg)

Seated Calf Raise: 15x60kg / 10x60kg / 10x60kg / 10x60kg / 10x60kg
Standing Calf Raise: 15x100kg / 15x100kg / 15x100kg

Elevated Push-Ups: (pumping exercise) 15xBW (BW=68kg)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h44

13/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 15min HIIT (about 12x15' sprints) = 17min run + 3min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

14/08/2003: Abs + Legs (quads and hamstrings)

Leg Palms & Stands: 10min
Leg-Elevated Crunchs: 15xBW+30kg / 12xBW+30kg / 12xBW+35kg (BW=68kg)
Elevated Reverse Crunchs: 12xBW+30kg / 12xBW+30kg / 12xBW+30kg (BW=68kg)
Crunch Machine: 15x80kg / 15x80kg / 15x80kg

Full Squat : 12x40kg / 10x40kg / 10x40kg
Front Squat: 10x30kg
Leg Press: 12x125kg / 10x125kg / 10x125kg
Leg Extensions: 15x40kg / 12x40kg / 12x40kg
Stiff-Legged Deadlifts: 12x80kg / 7x80kg / 5x80kg / 4x80kg / 3x80kg (total grip failure)
Leg Curls: 4x35kg / 6x30kg (muscular discomfort)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

15/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 15min HIIT (about 12x15' sprints) = 17min run + 3min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

16/08/2003: Back + Triceps + Shoulders

Pullups: 10xBW / 8xBW / 8xBW / 8xBW / 8xBW (BW=69kg)
Underhand Cable Pulldowns: 12x60kg / 10x60kg / 10x60kg
Wide-Grip Pulldowns Behind The Neck: 8x60kg / 10x50kg / 10x50kg

Triceps Pushdown: 15x30kg / 10x30kg / 10x30kg
Close-Grip Bench Press: 12x38kg / 10x48kg / 6x48kg
EZ-Bar Triceps Extension: 12x28kg / 10x28kg / 10x28kg / 10x28kg / 10x28kg

Seated Military Press (Machine): 12x30kg / 10x30kg / 10x30kg
Upright EZ-Bar Row: 10x38kg / 10x28kg / 10x28kg
Alternate Grip Seated Military Press (Machine): 10x30kg / 10x30kg
Seated Rowing Machine: 10x50kg
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

18/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 15min HIIT (about 12x15' sprints) = 17min run + 3min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

19/08/2003: Chest + Biceps + Calves

Incline Bench Press: 10x40kg / 10x50kg / 10x60kg / 8x60kg / 6x60kg
Bench Press: 10x50kg / 10x60kg / 6x70kg / 6x70kg / 5x70kg

EZ-Bar Curls: 12x28kg / 10x28kg / 10x28kg
Preacher Curls: 12x28kg / 10x28kg / 10x28kg
Chin-Up: 10xBW / 4xBW / 5xBW / 6xBW (BW=68kg)

Seated Calf Raise: 15x45kg / 12x45kg / 12x45kg / 12x45kg / 12x45kg
Standing Calf Raise: 15x110kg / 12x110kg / 12x110kg / 12x110kg / 12x110kg
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h45

20/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 15min HIIT (about 12x15' sprints) = 17min run + 3min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h46

21/08/2003: Abs + Legs (quads and hamstrings)

Leg Palms & Stands: 10min
Leg-Elevated Crunchs: 15xBW+40kg / 15xBW+40kg / 15xBW+40kg (BW=69kg)
Elevated Reverse Crunchs: 12xBW+40kg / 10xBW+40kg / 10xBW+40kg (BW=69kg)

Full Squat : 10x50kg / 8x50kg / 8x50kg / 8x50kg / 8x50kg
Leg Press: 12x100kg / 10x100kg / 10x100kg
Leg Extensions: 12x45kg / 10x45kg / 10x45kg
Stiff-Legged Deadlifts: 12x80kg / 8x80kg / 8x80kg / 6x80kg (grip failure)
Leg Curls: 5x30kg (muscular stress)
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h46

22/08/2003: cardio -> running

road (Tanger/Malabata): 5min warm up + 15min HIIT (about 12x15' sprints) = 17min run + 3min sprint
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h46

23/08/2003: Back + Triceps + Shoulders

Pullups: 12xBW / 10xBW / 10xBW / 10xBW / 10xBW (BW=69kg)
Underhand Cable Pulldowns: 10x60kg / 8x60kg / 8x60kg
Wide-Grip Pulldowns Behind The Neck: 10x50kg / 10x50kg / 8x60kg

Triceps Pushdown: 12x35kg / 12x30kg / 12x30kg
Close-Grip Bench Press: 10x30kg / 5x50kg / 10x40kg
EZ-Bar Triceps Extension: 12x28kg / 10x28kg / 10x28kg / 8x28kg / 8x28kg

Seated Military Press (Machine): 12x30kg / 10x30kg / 10x30kg
Alternate Grip Seated Military Press (Machine): 8x30kg / 10x30kg
Upright Barbell Row: 10x40kg / 10x30kg / 10x30kg
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FrenchShox : Musculation Training Log

Messagepar FrenchShox le 29/08/2003 13h46

26/08/2003: Chest + Biceps + Calves

Incline Bench Press: 10x40kg / 10x50kg / 10x60kg / 8x60kg / 8x60kg
Bench Press: 10x50kg / 10x60kg / 6x70kg / 8x70kg / 4x70kg

EZ-Bar Curls: 12x28kg / 10x28kg / 10x28kg
Preacher Curls: 12x28kg / 10x28kg / 10x28kg
Chin-Up: 6xBW / 6xBW / 5xBW (BW=70kg)

Seated Calf Raise: 15x45kg / 12x45kg / 12x45kg / 12x45kg / 12x45kg
Standing Calf Raise: 15x100kg / 12x100kg / 12x100kg

Elevated Push-Ups: (pumping exercise) 20xBW (BW=70kg)
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