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Post by littlebear on Oct 6, 2010 1:24:22 GMT -5
training of monday and yesterday
MONDAY
SCHOULDERS DB lateral raises 9x14 kg 7x14 kg
Cable upright row 12x36 kg 12x36 kg
DB press 15x16 kg 15x16 kg
Cable lateral 20x7kg 20x7kg
BICEPS Alternate DB curl 8x18 kg 7x18 kg
Cable barbell curl 12x20 kg 12x20 kg
One arm curl 15x10 kg 15x10 kg
TRICEPS Small bench press 9x65 kg 9x65 kg
Pushdown 12x35 kg 12x35 kg
Kickback 15x8 kg 15x8 kg
CARDIO 30 min bike (cardio)
TUESDAY
BENEN leg extension 9x45 kg 9x45 kg
Hack squat 12x80 kg 12x80 kg
One leg leg press 15x80 kg 15x80 kg
Seated leg curl 9x45 kg 9x45 kg
One leg seated leg curl 9x20 kg 9x20 kg
ADDUCTOR adductor machine 9x32 kg 9x32 kg 9x32 kg
ABDUCTOR abductor machine 9x32 kg 9x32 kg 9x32 kg
CARDIO 30 min bike (cardio)
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Post by littlebear on Oct 11, 2010 5:26:47 GMT -5
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Post by masterschamp on Oct 11, 2010 7:33:14 GMT -5
Great job....keep it going!
Keith
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Post by littlebear on Oct 11, 2010 12:53:34 GMT -5
thx master
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Post by littlebear on Oct 11, 2010 23:42:29 GMT -5
training of yesterday shock week legs
QUADS
SS Leg extension 10x50 kg 10x50
Hack squat 10x140 kg 10x140 kg
SS Leg extension 10x50 kg 10x
Leg press 10x130 kg 10x130 kg
HAMSTRINGS
SS Seated leg curl 10x60 kg 8x60 k
Glute ham raise
10 10
SS Abductor machine 10x20 kg 10x20 kg 10x20 kg 10x20 kg
adductor machine 10x20 kg 10x20 kg 10x20 kg 10x20 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Oct 13, 2010 13:19:59 GMT -5
training of today went very well looking forward to my power week
CHEST
SS Low cable crossover 10x6 kg 10x6 kg
Incline machine press 10x130 kg 10x130 kg
SS Cable crossover 10x10 kg 10x10 kg
machine press 10x55 kg 8x55 kg
BACK
SS DB pullover 10x22 kg 10x22 kg
front pulldown 8x60 kg 8x60 kg
SS Straight arm pulldown 10x20 kg 10x20 kg
Vertical row 10x35 kg 10x35 kg
SS ABS LOWER BACK
SS knee raises 10 10 10 10
hyper extension 10 10 10 10
CARDIO 30 minligfiets (cardio)
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Post by All American Dave on Oct 14, 2010 21:33:54 GMT -5
He is the Master! lol Looking good bro |
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Post by littlebear on Oct 16, 2010 5:25:17 GMT -5
thx dave
Here my workout for today week 4 power, had to do presses for shoulders in machines because i was alone for training and it didn't work with the dumbells to rise up
SCHOULDERS
Machine press (neutral grip) 6x45 kg 6x45 kg 6x45 kg
Machine press 6x45 kg 6x45 kg
Cheating DB lateral raises 6x14 kg 6x14 kg 6x14 kg
BICEPS
Barbell curl 6x50 kg 5x50 kg
Preacher curl machine 6x30 kg 6x30 kg
DB hammer curl 6x24 kg 6x24 kg
TRICEPS
Small bench press 6x75 kg 5x75 kg
Lying barbell extension 6x50 kg 5x50 kg
One arm DB extension 6x16 kg 5x16 kg
CALVES
Calf raises on leg press 6x160 kg 6x160 kg 6x160 kg
Standing calf raises 6x200 kg 6x200 kg 6x200 kg
CARDIO 30 min crosstrainer (cardio)
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Post by littlebear on Oct 18, 2010 3:38:31 GMT -5
update: weight is now 81,7 kg and fat 20%
Had a good talk with my trainer and the mind is back focus on 100%!!!!!!!
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Post by masterschamp on Oct 18, 2010 7:20:32 GMT -5
Cocentration and consistency.....
Keith
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Post by littlebear on Oct 18, 2010 7:43:26 GMT -5
indeed master
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Post by littlebear on Oct 18, 2010 23:38:05 GMT -5
training of yesterday week 4 power
LEGS
Hack squat 6x120 kg 6x120 kg 6x120 kg
Leg press 6x170 kg 6x170 kg 6x170 kg
One leg leg extension 6x30 kg 6x30 kg
Lying leg curl 6x52,5 kg 6x52,5 kg 5x52,5 kg
Seated leg curl 6x50 kg 6x50 kg 6x50 kgADDUCTOR
adductor machine 6x30 kg 6x30 kg 6x30 kgABDUCTOR
abductor machine 6x30 kg 6x30 kg 6x30 kg
CARDIO 30 min bike (cardio)
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Post by littlebear on Oct 21, 2010 1:00:36 GMT -5
training of yesterday, POWER WEEK
CHEST
Incline bench press 6x70 kg 6x70 kg 5x70 kg
Bench press 6x70 kg 6x70 kg 6x70 kg
DB flyes 6x16 kg 6x16 kg
BACK
Chins 6 6 4
T-baar rowing 6x30 kg 6x30 kg 6x30 kg
Machine row (neutral grip) 6x72,5 kg 6x72,5 kg 6x72,5 kg
Hyperextension 6 6 6
REAR DELTS
Face pulls 6x20 kg 6x20 kg 6x20 kg
CARDIO 30 min crosstrainer (cardio)
Training went will still make progress in weight had to change my workout of back and wil stick to this one now because of my lower back
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Post by littlebear on Oct 25, 2010 1:01:43 GMT -5
My workout of saturday was pretty well;
SCHOULDERS
DB lateral raises 9x14 kg 9x14 kg
Cable upright row 12x20 kg 12x20 kg
DB press 15x18 kg 13x18 kg
Cable lateral raise behind 20x5kg 18x5kg
BICEPS
Alternate DB curl 9x18 kg 8x18 kg
Cable barbell curl 12x20 kg 12x20 kg
One arm preacher curl 13x10 kg 13x10 kg
TRICEPS
Small bench press 9x70 kg 9x70 kg
Pushdown 12x35 kg 12x35 kg
Kickback 15x10 kg 15x10 kg
CALVES
Standing calf raises 9x190 kg 9x190 kg 12x190 kg 12x190 kg
CARDIO 30 min crosstrainer (cardio)
Tonight I start with de kre-alkalyn PRO wondering what it will do for me
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Post by littlebear on Oct 26, 2010 0:14:53 GMT -5
training of yesterday, I use one cap kre-alkalyn PRO but tommorow I will use 2 caps
training of yesterday:
LEGS
leg extension 9x50 kg 9x50 kg
Hack squat 12x120 kg 12x120 kg
One leg leg press 15x80 kg 13x80 kg
Lying leg curl 9x45 kg 9x45 kg
One leg seated leg curl 12x20 kg 12x20 kg
adductor machine 9x35 kg 9x35 kg 12x30 kg 12x30 kg
abductor machine 9x35 kg 9x35 kg 12x30 kg 12x30 kg
LOWERBACK
Hyperextension 9 9 12 12
ABS
Knee raises 9 9 12 12
30 min cardio on stationary bike
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