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Post by All American Dave on Jul 19, 2010 0:47:06 GMT -5
Looking good.. Don't worry too much about not being sore from shock week. It hits the muscles differently and often times I won't get sore either. Just work hard and use the correct tempos and you'll keep growing!
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Post by littlebear on Jul 21, 2010 12:25:54 GMT -5
Thanks for your backup dave
Started yesterday with week 4 (second power week)
SCHOULDERS
Upright rowing 6x40 kg 6x45 kg 6x45 kg
DB press 6x20 kg 6x20 kg
Cheating DB lateral raises 6x14 kg 6x14 kg 6x14 kg
BICEPS
Barbell curl 6x40 kg 6x44 kg
Preacher curl 6x24 kg 6x24 kg
DB hammer curl 6x22 kg 6x22 kg
TRICEPS
Small bench press 6x65 kg 6x65 kg
Lying barbell extension 6x34 kg 6x34 kg
One arm DB extension 6x12 kg 6x12 kg
CALVES
Calf raises on leg press 14x160 kg 11x160 kg 12x160 kg
Standing calf raises 15x200 kg 15x200 kg 11x200 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 21, 2010 12:29:38 GMT -5
todays workout legs, after 12 weeks i try again my squats and have no problems with the back so I hope that my back hold it now and that I can increase the weights hell yeah!!!
LEGS
Squat 6x70 kg 6x70 kg 6x70 kg
Leg press 6x150 kg 6x150 kg 6x150 kg
One leg leg extension 6x20 kg 6x20 kg
Lying leg curl 6x47,5 kg 6x47,5 kg 6x47,5 kg
Stiff legged deadlift 6x75 kg 6x75 kg 6x75 kg
BUIK
Plank 30 30 30
Crunch machine 25x45 kg 25x45 kg 20x45 kg
CARDIO 30 min hometrainer (cardio)
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Post by littlebear on Jul 25, 2010 15:33:52 GMT -5
workout of wednesday week 5
CARDIO 10 min. Crosstrainer
CHEST
Incline bench press 6x65 kg 6x65 kg 4x65 kg
Bench press 6x65 kg 6x65 kg 6x65 kg
DB flyes 6x14 kg 6x16 kg 6x16 kg
BACK
Rack deadlift 6x105 kg 6x105 kg 6x105 kg
Bent over barbell rowing 6x50 kg 6x50 kg 6x50 kg
Chins 4 4 4
REAR DELTS
Face pulls 6x30 kg 6x30 kg 6x30 kg
CARDIO 30 min crosstrainer (cardio)
Have a great workout and the day after i felt very well my back
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Post by littlebear on Jul 25, 2010 15:35:33 GMT -5
CARDIO 10 min. Crosstrainer
SCHOULDERS
DB lateral raises 9x10 kg 9x10 kg
Cable upright row 12x12,5 kg 12x12,5 kg
DB press 15x14 kg 15x14 kg
Cable lateral raise behind 17x2,5kg 17x2,5kg
BICEPS
Alternate DB curl 9x16 kg 7x16 kg
Cable barbell curl 12x17,5 kg 10x17,5 kg
One arm concentration curl 15x6 kg 15x6 kg
TRICEPS
Small bench press 9x55 kg 9x55 kg
Pushdown 12x20 kg 12x20 kg
Kickback 15x6 kg 15x6 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Jul 28, 2010 11:22:45 GMT -5
Training of yesterday was good, I feel stronger also increase the weight and I can do all my reps!!!!
CARDIO 10 min. Crosstrainer
LEGS
leg extension 9x30 kg 9x30 kg
Hack squat 12x110 kg 12x110 kg
One leg leg press 15x60 kg 15x60 kg
Lying leg curl 9x42,5 kg 9x42,5 kg
Stiff legged deadlift 12x65 kg 12x65 kg
One leg seated leg curl 15x30 kg 15x30 kg
ABS
Plank 40 40 40
Crunch machine 25x45 kg 25x45 kg 25x45 kg
CARDIO 30 min hometrainer (cardio)
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Post by littlebear on Jul 28, 2010 11:26:15 GMT -5
Training of today
CARDIO 10 min. Crosstrainer
ChEST
Incline DB press 9x28 kg 9x28 kg 9x28 kg
DB press 12x18 kg 12x18 kg 12x18 kg
DB flyes 15x14 kg 15x14 kg
BACK
Chins on machine 9x45 kg 9x45 kg
T-bar rowing 12x45 kg 12x45 kg 10x45 kg
DB pullover 15x16 kg 15x18 kg 15x18 kg
Seated rowing 20x25 kg 20x25 kg 20x25 kg
Reverse cable flyes 15x5 kg 11x5 kg 13x5 kg
CALVES
Standing calf raises 15x200 kg 15x200 kg 15x200 kg
Calf raises on leg press 15x130 kg 15x130 kg 15x130 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Aug 8, 2010 12:42:09 GMT -5
I had no training for 5 days now is it better that I restart for 9 weeks my prrs???
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Post by newbie2bb on Aug 18, 2010 11:56:12 GMT -5
Thanks for welcome u still logging
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Post by littlebear on Aug 19, 2010 2:02:40 GMT -5
i'm still training and going to restart my log
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Post by newbie2bb on Aug 19, 2010 9:27:12 GMT -5
Yeah what week you on and gains losses thoughts
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Post by All American Dave on Aug 20, 2010 12:17:05 GMT -5
Waiting on the restart.... Get after it!
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Post by littlebear on Aug 23, 2010 1:30:58 GMT -5
Weight is again on 83 kg after holidays (i came from 87 kg again after one week cheating!!!)
training of saturday (week 9) :
SCHOULDERS
SS lateral raises 10x12 kg 8x12 kg
DB upright rowing 10x12 kg 10x12 kg
SS Cable lateral raises 10x5 kg 10x5 kg
One arm DB press 10x16 kg 10x16 kg
BICEPS
SS EZ-barbell curl 10x40 kg 10x40 kg
Pull ups 10x40 kg 10x40 kg
SS BB preacher curl 10x24 kg 10x24 kg
Reverse BB curl 10x24 kg 10x24 kg
TRICEPS
SS Pushdown 10x30 kg 10x30 kg
Close grip bench press 10x60 kg 10x60 kg
SS Reverse pushdown 10x20 kg 10x20 kg
Incline BB extension 10x30 kg 10x30 kg
CARDIO 30 min crosstrainer (cardio)
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Post by naturalleo on Aug 23, 2010 17:13:20 GMT -5
Keep hitting the gym with maximal efforts and it will all pay off!
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Post by littlebear on Aug 24, 2010 1:33:55 GMT -5
truth naturalleo, if the head is OK the body will follow
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