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Post by naturalleo on Aug 24, 2010 5:26:25 GMT -5
So very true.
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Post by littlebear on Aug 29, 2010 9:04:43 GMT -5
okay here my training of week 9
MONDAY
CARDIO 10 min. Crosstrainer
SCHOULDERS SS lateral raises 10x14 kg 10x18 kg
DB upright rowing 10x14 kg 10x14 kg
SS Cable lateral raises 10x5 kg 10x5 kg
One arm DB press 10x16 kg 8x16 kg
BICEPS SS EZ-barbell curl 10x40 kg 8x40 kg
Pull ups 8x37 kg 5x37 kg
SS BB preacher curl 10x25 kg 10x25
Reverse BB curl 10x25 kg 8x25 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
KUITEN SS calf raises on leg press 10x120 kg 10x120 kg
standing calf raises 10x140 kg 10x140 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Aug 29, 2010 9:07:49 GMT -5
WEDNESDAY
CARDIO 10 min. crosstrainer
QUADS SS Leg extension 10x45 kg 10x45 kg
Hack squat 10x80 kg 10x80 kg
SS Leg extension 10x45 kg 10x45 kg
Leg press 10x130 kg 10x130 kg
HAMSTRINGS SS Seated leg curl 10x55 kg 10x55 kg
Glute ham raise 10 10
SS Abductor machine 10x30 kg 10x30 kg 10x30 kg 10x30 kg
adductor machine 10x30 kg 10x30 kg 10x30 kg 10x30 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Aug 29, 2010 9:10:13 GMT -5
FRIDAY
CARDIO 10 min. Crosstrainer
CHEST SS Low cable crossover 10x10 kg 10x10 kg
Incline machine press 10x45 kg 8x45 kg
SS Cable crossover 10x15 kg 10x15 kg
machine press 10x60 kg 10x60 kg
BACK SS DB pullover 10x20 kg 10x20 kg
front pulldown 10x55 kg 10x55 kg
SS Straight arm pulldown 10x25 kg 10x25 kg
Reverse bent over bb 8x55 kg 8x55 kg
ABS SS crunch machine 10x40 kg 10x40 kg 10x40 kg 10x40 kg
hanging leg raises 10 10 10 8
CARDIO 30 min crosstrainer (cardio)
Now I have my rest week and think of doing some squash with my wife in this week or is this to hard for a rest week
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Post by fit on Aug 29, 2010 10:38:32 GMT -5
Is the weight coming off?
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Post by littlebear on Aug 30, 2010 4:36:40 GMT -5
I had to train in a other gym and some weights were indeed different
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Post by littlebear on Sept 4, 2010 8:04:24 GMT -5
after my week rest very happy to restart my power week
The next power week I'm going to change the upright rowing by incline lateral raises because I have to many trouble with my shoulder
Training of today and my weight is 81,8 kg
CARDIO 10 min. Crosstrainer
SCHOULDERS Upright rowing 6x55 kg 6x55 kg 5x55 kg
DB press 6x24 kg 6x24 kg
Cheating DB lateral raises 6x14 kg 6x14 kg 6x14 kg
BICEPS Barbell curl 6x50 kg 5x50 kg
Preacher curl machine 6x34 kg 6x34 kg
DB hammer curl 6x22 kg 6x22 kg
TRICEPS Small bench press 5x75 kg 5x75 kg
Lying barbell extension 6x45 kg 6x45 kg
One arm DB extension 6x14 kg 6x14 kg
ABS Crunch machine 6x60 kg 6x60 kg 6x60 kg 6x60 kg
Hyperextension 6 6 6 6
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Sept 12, 2010 14:00:48 GMT -5
i've been on training for my job for our new drawing program and I have train there:
wo 8 sep 10
CHEST Incline bench press 6x65 kg 6x65 kg 5x65 kg
Bench press 6x65 kg 6x65 kg 6x65 kg
DB flyes 6x16 kg 6x16 kg 5x16 kg
BACK Rack deadlift 6x105 kg 6x105 kg 6x105 kg
Bent over barbell rowing 6x65 kg 6x65 kg 6x65 kg
Chins 5 4 2
SCHOULDERS Bent over lateral raises 6x10 kg 6x10 kg 6x10 kg
KUITEN Seated calf raises 6x40 kg 6x40 kg 6x40 kg
Donkey calf raises 6x127 kg 6x127 kg 6x127 kg
CARDIO 30 min crosstrainer (cardio)
do 9 sep 10
LEGS Hack squat 6x100 kg 6x100 kg 6x100 kg
Leg press 6x150 kg 6x150 kg 6x150 kg
One leg leg extension 6x10 kg 6x10 kg 6x10 kg
Seated leg curl 6x63 kg 6x63 kg 6x63 kg
Stiff legged deadlift 6x65 kg 6x65 kg 6x65 kg
ADDUCTOR adductor machine 6x40 kg 6x40 kg 6x40 kg
ABDUCTOR abductor machine 6x40 kg 6x40 kg 6x40 kg
CARDIO 30 min crosstrainer (cardio)
vr 10 sep 10
SCHOUDERS DB lateral raises 9x14 kg 7x14 kg
Cable upright row 12x20 kg 12x20 kg
DB press 15x18 kg 10x18 kg
Cable lateral raise behind 20x7,5kg 20x7,5kg
BICEPS Alternate DB curl 7x18 kg 7x18 kg
Cable barbell curl 12x20 kg 10x20 kg
One arm concentration curl 11x11 kg 10x11 kg
TRICEPS Small bench press 9x65 kg 9x65 kg
Pushdown 12x30 kg 12x30 kg
Kickback 15x8 kg 15x8 kg
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Post by littlebear on Sept 16, 2010 0:58:09 GMT -5
training of yesterday, had a lot of troube with the t-baar rowing so i'm going to lower the weight next time or not???
CHEST Incline DB press 9x30 kg 9x30 kg 7x30 kg
DB press 12x22 kg 12x22 kg 10x20 kg
DB flyes 15x14 kg 15x14 kg
back Chins on machine 15x7x29 kg 6x29 kg
T-bar rowing 10x45 kg 7x45 kg 8x40 kg
DB pullover 15x22 kg 15x20 kg 15x20 kg
Seated rowing 20x35 kg 20x35 kg 17x35 kg
Reverse cable flyes 15x6,25 kg 13x6,25 kg 13x6,25 kg
CALVES Standing calf raises 9x200 kg 9x200 kg 9x200 kg
Calf raises on leg press 12x100 kg 12x100 kg 12x100 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Sept 20, 2010 3:45:09 GMT -5
Normally saturday was my schock week for shoulders and arms.
But I'm in the middle of a renovation in our bathroom so the whole weekend I've broken floors and walls and have to dig 20cm deep in my home so it was a different schock training for the whole body.
I'm going to try to do my legs tommorow because I'm not done yet with digging.
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Post by littlebear on Sept 27, 2010 1:49:06 GMT -5
training of sunday morning :
CARDIO 10 min. Crosstrainer
SCHOULDERS
DB press 6x26 kg 5x26 kg
Machine press (neutral grip) 6x40 kg 6x40 kg 6x40 kg
Cheating DB lateral raises 6x14 kg 6x14 kg 6x14 kg
BICEPS
Barbell curl 6x45 kg 6x45 kK
Preacher curl 5x40 kg 5x40 kg
DB hammer curl 6x24 kg 6x24 kg
TRICEPS
Small bench press 6x75 kg 5x75 kg
Lying barbell extension 6x50 kg 6x50 kg
One arm DB extension 6x16 kg 5x16 kg
ABS
Cable crunch machine 6x30 kg 6x30 kg 6x30 kg 6x30 kg
Hanging leg raises 6 6 6 6
It was a good training and the weights I had problem wiht the last time going better
Damn you feel that you're becoming stronger!!!
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Post by littlebear on Sept 27, 2010 13:04:34 GMT -5
training of today
CARDIO 10 min bike
BENEN
Squat 6x100 kg 6x100 kg 6x100 kg
Leg press 6x160 kg 6x160 kg 6x160 kg
One leg leg extension 6x25 kg 6x25 kg
Lying leg cur leg curl 6x52 kg 6x52 kg 6x52 kg
Stiff legged deadlift 6x80 kg 6x80 kg 4x80 kg
ADDUCTOR
adductor machine 6x25 kg 6x25 kg 6x25 kg
ABDUCTOR
abductor machine 6x25 kg 6x25 kg 6x25 kg
CARDIO 30 min crosstrainer (cardio)
Good workout and happy to squat again
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Post by littlebear on Sept 30, 2010 1:08:19 GMT -5
I think i'm going to stop with squats and rack deadlifts because i have injury my back today
So i wil stay with machines for my back and legs
What's is your opinion???
training of yesterday :
CHEST
Incline bench press 6x70 kg 5x70 kg 4x70 kg
Bench press 6x70 kg 6x70 kg 6x70 kg
DB flyes 6x16 kg 6x16 kg 5x16 kg
BACK
Bent over barbell rowing 6x70 kg 4x70kg (had to stop problem with lower back)
Machine row 6x70 kg 6x70 kg 6x70kg
assited mmachine chins 6x53 kg 6x53 kg 6x53 kg
SCHOULDERS
Bent over lateral raises 6x10 kg 6x10 kg 6x10 kg
CARDIO 30 min crosstrainer (cardio)
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Post by masterschamp on Sept 30, 2010 7:37:19 GMT -5
Rest the injuries...lower back is nothing to play with.
Keith
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Post by littlebear on Sept 30, 2010 7:50:40 GMT -5
go 100% with you masterchamp
I wil do more leg press and hacksquats, hams wil be train wiht machines also lower back with some hyperextensions
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