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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

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PostSubject: Jens Training Log   Jens Training Log EmptySat Dec 17, 2011 2:53 pm

so i have decided to put a little more effort into my training. i started this training log where i will write down my workouts and post some pictures to keep track of my progression. My long term goal is to loose fat, get bigger and learn advanced moves such as planche etc. Very Happy cheers
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Fed X

Fed X

Posts : 2697
Join date : 2011-07-14

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySun Dec 18, 2011 8:23 pm

awesome!!!
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

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PostSubject: Re: Jens Training Log   Jens Training Log EmptyMon Dec 19, 2011 5:21 pm

Today i tested my number of reps on different exercises

pushups 30
squats got bored at 40 so i guess i need to add weight?
diamond pushups 15

and i would be glad of any of you could say some exercises that i could do with just flat ground i also have a backpack that i could fill with weights(or thats overkill as im just starting out?)
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1stratos1

1stratos1

Posts : 692
Join date : 2010-11-16
Age : 26
Location : Greece

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PostSubject: Re: Jens Training Log   Jens Training Log EmptyMon Dec 19, 2011 5:42 pm

Well only with ground u can do push ups(wide,normal,diamond etc), some handstand work (with wall or without), ab workout (crunches,sit ups,planks etc etc), work on l-sit, try pistol squats.

If u have 2 chairs try to do dips, or maybe on the kitchen's deck.

The problem is that without a bar its difficult to workout pulling muscles. So if u have a table or something to be able to pull movements like australian pull ups then it would be great. Maybe u can try from ur door frame but be careful.

As for adding weight one squats it would be great but for push ups etc i dont thing it necessary for now, maybe try to put ur legs on a chair or something, this will make it harder.

Hope it helps, good luck with ur training man.
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyTue Dec 20, 2011 4:40 pm

oh thanks i´ll try and make a weekly plan with those exercises Smile

but yhea today i swam for about 1 hour.

so thats all cheers ;P
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyWed Dec 21, 2011 1:27 pm

so this will be my schedule
monday-arms
tuesday-legs
wednesday-abs and back
thursday-rest
friday-cardio

any idea of what i can do saturday and sunday? and can u do cardio everyday?
i appreciate all help thank u Smile




these will be my before pictures
weight 70 kilos height 1m 75 cm

[img]Jens Training Log Bild_210[/img]


[img]Jens Training Log Bild_211[/img]
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Fed X

Fed X

Posts : 2697
Join date : 2011-07-14

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySat Dec 24, 2011 9:33 pm

AT LEAST 3 days a week


Dips 10,11,12,13,14,15,16,17,18,19,20=165
2 sets 10 weighted dips, 45-70 lbs
working back down on the 10-20 is optional

Push Ups... might wanna add some weight too

Pull/Chin-Ups Pyramid 1-10-1 or whatever pyramid youre comfy with
2-3 sets weighted chins, 6 reps 45-70 lbs
1 set 5 reps weighted wide pull ups 45-70 lbs
1 set weighted pull ups, 6 reps 45-70 lbs
If you cant handle 70LBs do 45LBs or what ever youre comfy with. Once you get stronger in 10-15-20 pullups range start varying weight volume. You may wanna consider a weighted pyramid too

2 sets body levers 10 reps

Squats- If I were you Id use a barbell instead of bodyweight at reps/sets of 5x5, and, once you start to progress vary the load. also work on pistol squats as well

Hanging leg/knee raise 10 to 20 x 5

and while training learn/begin prepping yourself for advanced moves


this way youre using compound movements and always getting a full body workout. As far as cardio, Id only bang out 60 min a week, if even that much. Id focus on sprinting, intervals, hill, stair work. If you ever get a vest, then throw that on. Vest could be useful for squats too. Also if you ever see a Huge heavy object then pick it up over your head or start swinging it. thats what I would do
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySun Dec 25, 2011 12:03 pm

thanks alot bro will remember this Wink
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Fed X

Fed X

Posts : 2697
Join date : 2011-07-14

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySun Dec 25, 2011 12:41 pm

glad you dig it bro
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

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PostSubject: Re: Jens Training Log   Jens Training Log EmptyTue Dec 27, 2011 3:01 pm

todays workout (legs)
i started out with calvraises
10 normal
10 right leg
10 normal
10 left leg
10 normal

did that 2 times then rested for 5 min and did a max wich was 101 lol Very Happy
(might add that it burned really nice)

squats
10 normal
10 assisted pistolsquats right
10 normal
10 assisted pistolsquats left
15 normal (sonce i managed 10 assisted posols i thaught i needed a few more)

did that twice little rest inbetween

10 lunges on each leg started shaking alot in the legs.
any ideas why i started shaking?
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyThu Dec 29, 2011 6:32 pm

today i decided to to abs and back started of with
4 sets of 20 crunches
same with backcrunches?
5 sets of 10 leglifts (lay on my back and lift my legs up)
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nguyenquanghung

nguyenquanghung

Posts : 345
Join date : 2011-06-03
Age : 23
Location : Ha Noi Viet Nam

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PostSubject: Re: Jens Training Log   Jens Training Log EmptyThu Dec 29, 2011 10:56 pm

you look just like me when i'm 13
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyFri Dec 30, 2011 12:35 pm

dont know if i should take that as a compliment or not
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyFri Dec 30, 2011 1:09 pm

going for arms/chest today as you may see im not following my scheduel very good. anywayd here is todays session

pushups

10 close
10 wide
10 diamond

did that twice

(then i did 4 sets off 20 bicepcurls not sure what wheighht and 2 sets of 30 tricep extensions on each arm)
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nguyenquanghung

nguyenquanghung

Posts : 345
Join date : 2011-06-03
Age : 23
Location : Ha Noi Viet Nam

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyFri Dec 30, 2011 10:11 pm

do superset,with no break.it 'll burn your fat/build your endurance
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Scotaidh

Scotaidh

Posts : 40
Join date : 2011-09-18

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySat Dec 31, 2011 1:33 am

Jens wrote:
dont know if i should take that as a compliment or not

Take it as a compliment my friend. We are all here to motivate and be motivated.. Great job! Keep training hard and advancing.
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nguyenquanghung

nguyenquanghung

Posts : 345
Join date : 2011-06-03
Age : 23
Location : Ha Noi Viet Nam

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptySat Dec 31, 2011 7:00 am

Hy-Lo wrote:
Jens wrote:
dont know if i should take that as a compliment or not

Take it as a compliment my friend. We are all here to motivate and be motivated.. Great job! Keep training hard and advancing.

sorry man.i just want to motivate you.calisthenic changes my life.just want to say that:D
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptySat Dec 31, 2011 7:49 am

its all good Smile
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Jens

Jens

Posts : 22
Join date : 2011-06-03
Age : 24
Location : sweden

Jens Training Log Empty
PostSubject: Re: Jens Training Log   Jens Training Log EmptyThu Oct 09, 2014 4:32 pm

So i unfortunately stopped working out for about two years and i really wanna start working hard again Very Happy since i stopped i have gained about 10 kilos so i hope i could keep the motivation up this time, really feels good to have a goal to reach for again anyways see yall around peace Smile
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voldir2



Posts : 2527
Join date : 2019-11-13

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PostSubject: Re: Jens Training Log   Jens Training Log EmptySat Dec 07, 2019 5:12 am

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