Dutchy kicking ass

26 July 2009

Diet:1496 calories
06:00 yoghurt + muesli
09:00 grapefruit
13:00 chicken breast, salad, avocado
15:00 plum
16:00 2 WASA, salmon
18:00 crackers + brie, piece of ham
19:00 pasta

I jumped ahead of my training plan to 2x14 minutes on the treadmill. The first set was quite ok although the last minutes of the second set were tough. But there is always music, :) It means that I get faster to my goal of being able to run 30M in a row so that's great.

Treadmill:
2M 6.5 km/h
14M 9.5 km/h
2M 6.5 km/h
14M 9.5 km/h
Average heart rate: 150. In zone: 24 minutes.

Elliptical:
30M level 11/12
Average heart rate: 154. In zone: 29 minutes.

TODAY: 165.9
TARGET: 152​
 
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great stuff going on here :)

just a question, is the "low row" a bent over row?
 
Hi, thanks for the reply. The machine is called 'low row'. The main difference with cable rows is that your breast bone leans against the machine. I hope this description makes sense to you. Ciao.
 
27 July 2009

Excellent work-out. I upped most exercises. The other great thing is that I found a work-out buddy. He's part of the early morning crowd. From next week - when the gym opens at 6 am again - we're going to work together on core muscles and stretching. He's pretty good so that will be a good challenge.

Bench press: 12x15, 10x15, 6x17.5
Incline bench press: 12x6, 10x8, 8x10
Lunges: 12x12, 10x12, 10x12
Squats: 10x30, 10x40, 10x40
Front lat pull down: 12x35, 8x40, 8x40
Low row: 12x35, 10x37.5, 10x37.5
Leg curl: 10x37.5, 10x37.5, 10x37.5
Leg extension: 10x40, 8x42.4, 8x45
Calf: 15x70, 15x80, 15x90
Roman deadlift: 10x5, 10x15, 10x15 (first time, took light weight for technique)
Plank: 1 minute


Diet: 1478 calories
06:00 grapefruit
08:30 2 fried eggs, 2 WASA
10:00 yoghurt + muesli
12:00 lentils, beans, egg plant, salad
15:00 salad, 2 WASA
2 plums
18:00 chicken breast
1 prosciutto cru



TODAY: 164.6
TARGET: 152​
 
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not really

and-- those seated leg curls, that machine I should say, really have a tendency to make you "swing the weight," especially as you get fatigued.
That is not so good.

For your hamstrings, the lunges, deads, and squats may serve you better.
 
my son doing an assisted pullup on the cables.

wish it would come in bigger... here is a link to it on photobucket.


you raise the two cable handles high. you set your weight at 50% on each side, then clip them ti the bar, or even together. Then step up, reach up, and do your pullups.
 
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28 July 2009

Hear, hear, I achieved my first target: running 30 minutes! It actually wasn't all that difficult. My new goal will be speed related but haven't decided yet on a target.

Treadmill:
30m 9.5 km/h
average heart rate: 149. In zone: 24

Elliptical
25M level 10 (but increased speed)
Average hear rate: 154. In zone: 24

Diet:
06:00 grapefruit
08:00 2 fried eggs, 2 WASA
11:00 yoghurt, muesli
13:00 chicken breast
17:00 apple
Wine, very modest amount of Lebanese food


today: 164.1
target: 152​
 
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Took it easy today, no work-out. Enjoyed the beautiful weather after work.

August is going to be a sociable month with visitors coming and going. That's fun but it will be a bit of a challenge to stay on track with the diet and the work-outs. Nothing I can't handle though.

Diet: 1498 calories
06:00 grapefruit, 2 prunes
09:00 yoghurt, muesli
11:00 2 WASA, salmon
13:00 chicken breast, salad
1 apple
18:00 pasta
2 egg whites, 2 prosciutto

Dutchy said:
TODAY: 162.1
TARGET: 152​
Click to expand...
 
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nicolaw said:
Nice work with the running! I could not run for that long on that speed
Click to expand...

Keep in mind that I use the metric system. So it's 9.5 km/hour (not miles/hour). 9.5 km/hour is about 5.9 miles/hour.

B.t.w. you've got great arms.
 
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Dutchy said:
Keep in mind that I use the metric system. So it's 9.5 km/hour (not miles/hour). 9.5 km/hour is about 5.9 miles/hour.

B.t.w. you've got great arms.
Click to expand...

Yeah i'm aussie so I use the metric system too :p

And lol sorry to disappoint but they aren't my arms - sigh. It's a pic off the net lol
 
Another day of weight training.

Bench press: 10x15, 10x15, 8x15
Incl. bench press: 12x8, 10x8, 8x10
Lunges: 12x12, 10x12, 10x12
Leg press (1 leg): 15x80, 15x90, 15x100
Front lat pull down 12x35, 8x40, 8x40
Low row: 12x37.5, 10x40, 8x40
Leg extension: 10x37.5, 8x40, 8x40.5
Calf: 15x90, 15x100, 15x100
R dead lift: 8x20, 8x20, 8x20

Although my left side is generally weaker than my right side, my left leg is the exception (at least when doing 1 leg leg press). R dead lift is fun.

TODAY: 163.5
TARGET:152​
 
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31 July 2009

My new cardio goal is to jog 30 minutes at 11 km/hour. So I'm basically speeding up.

Treadmill:
5m 9.5 km/h
2m 10 km/h
5m 9.5 km/h
2m 10 km/h
5m 9.5 km/h
4m 10 km/h
3m 9.5 km/h
2m 10 km/h
1m 11 km/h
1m 12.5 km/h

Elliptical:
30 minutes, level 12
Average heart rate: 150. In zone: 29 minutes

15 push-ups

Diet:
06:00 grapefruit
08:30 yoghurt + muesli
12:00 yoghurt
15:00 2 nutrition bars
18:00 pasta, chicken breast, salad

This is my last diet entry for the time being. I'm basically going to continue with 1500 calories per day but there is no real need to document my diet in here. So from now I will only document the exercises (more fun to read!).
 
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What is an R dead lift? What kind of bar are you using for bench press, the standard bar is 20kg.
 
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g8r80 said:
What is an R dead lift? What kind of bar are you using for bench press, the standard bar is 20kg.
Click to expand...

OK, it is a stiff-leg deadlift. I will ask about the bar for the bench press tomorrow. No idea how much it weighs. All weights are indicated in kg. And it's Geneva, Switzerland!
 
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1 August: RECAP

Hi there,

Time for a re-cap of the past two weeks. I lost about 7 lbs by eating an average of 1200-1500 calories per day and drinking wine modestly. Work-out wise, I achieved my goal of jogging for 30 minutes and increased the weight on all exercises. I put in as many work-outs as I realistically could, and found a work-out buddy at the gym.

In the coming weeks, I am going to continue with all of the above. Additionally, I am going to add training of core muscles and will focus the cardio on speeding up the jogging 'till I can jog 30 minutes at 11km/hour. Fortunately, the gym will open at 6am again which will leave me more time for my work-outs.

Ciao and have a great weekend.

Dutchy

TODAY: 163.2
TARGET: 152​
 
2 August

Hi there,

Did weights today:

Bench press: 12x15, 10x15, 10x15
Incl. bench press: 12x8, 10x10, 10x10
Lunges: 12x12, 10x12, 10x12
Leg press (1 leg): 15x90, 15x90, 15x160 (2 legs)
Front lat pull down 10x35, 8x40, 8x40
Low row: 12x37.5, 10x40, 8x40
Leg extension: 10x40, 8x42.5, 8x45

TODAY: 163.2
TARGET: 152
 
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