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Post by littlebear on Jun 28, 2010 6:15:12 GMT -5
Okay, Here we go, my goal is to lose weight and get back to my old shape 75kg Weight now: 84kg with 22%  that has to change from now!!!! Here is my first prrs training Schoulders Upright rowing 6x40kg 6x40kg 6x40kg DB press 6x18kg 6x18kg Cheating DB lateral raises 6x14kg 6x14kg 6x14kg Biceps BB curl 6x40kg 6x40kg BB preacher curl 6x30kg 6x30kg DB hammer curl 6x20kg 6x20kg Triceps Close grip bench press 6x60kg 6x60kg Lying BB extension 6x30kg 6x30kg One arm DB extension 6x12kg 6x12kg 30 min cardio on the crosstrainer I had a good feeling during the training and I feel my schoulders a lot |
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Post by fit on Jun 28, 2010 11:22:07 GMT -5
Welcome. Stick to it!
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Post by littlebear on Jun 28, 2010 13:26:27 GMT -5
thanks fit
Here is my training of today
CARDIO 10 min. warmup on stationary bike
BENEN Hack squat 15x50kg / 10x80 kg 6x120 kg 6x120 kg 6x120 kg
Leg press 6x140 kg 6x140 kg 6x140 kg
One leg leg extension 6x15 kg 6x15 kg
Lying leg curl 6x42,5 kg 6x42,5 kg 6x42,5 kg
Stiff legged deadlift 6x60 kg 6x60 kg 6x60 kg /
KUITEN Calf raises on leg press 15x160 kg 12x160 kg 10x160 kg
Standing calf raises 10x200 kg 10x200 kg 10x200 kg
CARDIO 30 min stationary bike (cardio)
Feel well my leg during the training, it is now a little bit search for the weights
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Post by All American Dave on Jun 29, 2010 0:56:07 GMT -5
Keep it up looking good!
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Post by littlebear on Jun 29, 2010 5:51:37 GMT -5
thx dave, I have a other pain in my legs with this workout
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Post by littlebear on Jul 1, 2010 13:10:56 GMT -5
My workout of today, It went well but I going to change the bent over lateral raises with face pulls
CHEST Incline bench press 6x60 kg 6x60 kg 6x60 kg
Bench press 6x60 kg 6x60 kg 6x60 kg
DB flyes 6x14 kg 6x14 kg 6x14 kg
BACK Bent over barbell rowing 6x60 kg 6x60 kg 6x60 kg
Rack deadlift 6x100 kg 6x100 kg 6x100 kg
Chins 4 4 4
SHOULDERS Bent over lateral raises 6x8kg 6x8kg 6x8kg
ABS Crunch machine 25x45 kg 25x45 kg 25x45 kg 25x45 kg
Hyperextension 15 15 15 15
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 5, 2010 14:21:11 GMT -5
Saturday workout
On the scale 82kg
SCHOULDERS DB lateral raises 9x8 kg 9x8 kg
Cable upright row 12x10 kg 12x10kg
DB press 15x12 kg 15x12 kg
Cable lateral raise behind 20x2,5kg 20x2,5kg
BICEPS Alternate DB curl 9x14 kg 9x14 kg
Cable barbell curl 12x15 kg 12x15 kg
One arm concentration curl 15x6 kg 15x6 kg
TRICEPS Small bench press 9x50 kg 9x50 kg
Pushdown 12x20 kg 12x20 kg
Kickback 15x6 kg 15x6 kg
Calves Calf raises on leg press 15x160 kg 15x160 kg 15x160 kg
Standing calf raises 15x200 kg 15x200 kg 12x200 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 5, 2010 14:22:57 GMT -5
Monday workout
BENEN One leg leg extension 7x25 kg 7x25 kg
Hack squat 12x100 kg 12x100 kg
One leg leg press 15x50 kg 15x50 kg
Lying leg curl 9x37,5 kg 9x37,5 kg
Stiff legged deadlift 12x60 kg 12x60 kg
One leg seated leg curl 15x30 kg 15x30 kg
BUIK Crunch machine 25x45 kg 25x45 kg 20x45 kg 20x45 kg
Plank 30sec 30sec 30sec 30sec
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 8, 2010 23:43:48 GMT -5
wensday
CHEST Incline DB press 9x28 kg 9x28 kg 6x28 kg
DB press 12x18 kg 12x18 kg 10x18 kg
DB flyes 15x12 kg 15x12 kg
BACK Chins on machine 9x55 kg 9x55 kg
T-bar rowing 12x45 kg 10x45 kg 8x45 kg
DB pullover 15x16 kg 15x16 kg 15x16 kg
Seated rowing 20x20 kg 20x20 kg 20x20 kg
Reverse cable flyes 15x3,75 kg 15x3,75 kg 15x3,75 kg
CALFS Standing calf raises 15x200 kg 15x200 kg 15x200 kg 15x200 kg
Calf raises on leg press 15x100 kg 15x100 kg 15x100 kg 15x100 kg
CARDIO 20 min crosstrainer (cardio)
Was a great workout and I still feel it today after 2 weeks a like prrs training very much
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Post by All American Dave on Jul 9, 2010 3:05:14 GMT -5
Keep at it, the only bad thing about PRRS is that you'll always be buying new clothes cause it will change your physique!! Keep at it man!
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Post by downbutnotout on Jul 9, 2010 6:37:54 GMT -5
Keep at it, the only bad thing about PRRS is that you'll always be buying new clothes cause it will change your physique!! Keep at it man! LOL try FD/FS man I had to get a ton of new clothes! New t shirts and pants for the gym. Irritating! |
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Post by littlebear on Jul 9, 2010 9:22:24 GMT -5
going to start now with 9 weeks prrs and after one week rest i'm going to try FD/FS ;-)
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Post by littlebear on Jul 12, 2010 12:17:25 GMT -5
Here is my workout of saturday it was shock week, i think i need a set more because I felt a good pump when i'm working out but the day after i feel nothing
SCHOULDERS
SS lateral raises 10x10 kg 10x10 kg
DB upright rowing 10x10 kg 10x10 kg
SS Cable lateral raises 10x3,75 kg 10x3,75 kg
One arm DB press 10x14 kg 10x14 kg
BICEPS
SS EZ-barbell curl 10x30 kg 10x30 kg
Pull ups 10x51 kg 10x51 kg
SS BB preacher curl 10x24 kg 10x24 kg
Reverse BB curl 10x24 kg 10x24 kg
TRICEPS
SS Pushdown 10x25 kg 10x25 kg
Close grip bench press 10x50 kg 10x50 kg
SS Reverse pushdown 10x15 kg 10x15 kg
Incline BB extension 10x24 kg 10x24 kg
ABS
Crunch machine 25x45 kg 25x45 kg 20x45 kg 20x45 kg
Plank 30 30 30 30
CARDIO 30 min hometrainer (cardio)
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Post by littlebear on Jul 13, 2010 23:38:12 GMT -5
training of monday
QUADS
SS Leg extension 10x40 kg 10x40 kg
Hack squat 10x100 kg 10x100 kg
SS Leg extension 10x40 kg 10x40 kg
Leg press 10x120 kg 10x120 kg
HAMSTRINGS
SS Seated leg curl 10x50 kg 10x50 kg
Glute ham raise 10 10
CALVES
Calf raises on leg press 15x160 kg 15x160 kg 15x160 kg 15x160 kg
Standing calf raises 15x200 kg 15x200 kg 15x200 kg 15x200 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 18, 2010 0:50:22 GMT -5
training of Wednesday
CHEST
SS Low cable crossover 10x3,75 kg 10x5 kg
Incline machine press 10x100 kg 10x120 kg
SS Cable crossover 10x5 kg 10x5 kg
machine press 10x50 kg 10x50 kg
BACK
SS DB pullover 10x18 kg 10x18 kg
front pulldown 10x50 kg 10x50 kg
SS Straight arm pulldown 10x20 kg 10x20 kg
Reverse bent over bb 10x50 kg 8x50 kg
ABS
Hyperextension 15 15 15 15
Crunch 25 23 15 12
CARDIO
30 min crosstrainer
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