littlebears log

[rantorcha]

Oct 26, 2010 0:14:53 GMT -5 littlebear said:

training of yesterday, I use one cap kre-alkalyn PRO but tommorow I will use 2 caps

If you don't have K-Otic yet, then 2 caps of Kre-Alk PRO is awesome!!!! You wont be disappointed. Workouts will be insane

[littlebear]

thanks for the feedback rantorcha, I don't now when it's going to be in the stores in Belgium???

[rantorcha]

BELGIUM?!?!?! That is so cool that we have a dude from Belgium on the boards. Well, if/whenever you make it over to the states, we will make sure to get you some. Promise. Sound good?

[littlebear]

very nice of you bro

[littlebear]

training of yesterday, I have take 2 caps krea-pro now and it was indeed more power en focus, but I took them to late because my workout for chest was not that good (didn't sleep wel)

CHEST
Incline DB press 9x30 kg 9x30 kg 6x30 kg
DB press 12x22 kg 10x22 kg 7x20 kg
DB flyes 13x16 kg 13x16 kg

BACK
Chins on machine 9x53 kg 9x53 kg
T-bar rowing 12x40 kg 10x40 kg 10x40 kg
DB pullover 15x24 kg 15x24 kg 13x24 kg
Seated rowing 20x40 kg 18x40 kg 18x40 kg

CALVES
Calf raises on leg press 9x190 kg 9x190 kg 12x190 kg 12x190 kg

CARDIO 30 min crosstrainer (cardio)

[littlebear]

training of yesterday :

SCHOULDERS
SS lateral raises 10x14 kg 8x14 kg
DB upright rowing 10x14 kg 8x14 kg
SS Cable lateral raises 10x6,25 kg 10x6,25 kg
One arm DB press 10x16 kg 8x16 kg

BICEPS
SS EZ-barbell curl 10x40 kg 8x40 kg
Pull ups 10x40 kg 10x40 kg
SS BB preacher curl 10x25 kg 10x25 kg
Reverse BB curl 10x25 kg 10x25 kg

TRICEPS
SS Pushdown 10x35 kg 10x35 kg
Close grip bench press 10x65 kg 7x65 kg
SS Reverse pushdown 10x25 kg 10x25 kg
Incline BB extension 10x35 kg 10x35 kg

CALVES
SS plank 20 sec 20 sec 20 sec 20 sec
crunch machine 10x45 kg 10x45 kg 10x45 kg 10x45 kg

CARDIO 30 min crosstrainer (cardio)

Good workout

[littlebear]

training of yesterday went well but still I have problems with my hamstrings who are still stiff, I make a appointement with a fysiotherapeut.
Here is my training and boy I miss squats and deadlifts

QUADS
SS Leg extension 10x55 kg 10x55 kg
Hack squat 10x140 kg 9x140 kg
SS Leg extension 10x55 kg 10x55 kg
Leg press 10x140 kg 10x140 kg
HAMSTRINGS
SS Seated leg curl 8x60 kg 8x60 kg
Glute ham raise 10 10

ABS
SS plank 30 30 30 30
hanging knee raises 15 15 15 12

CARDIO 30 min hometrainer (cardio)

[masterschamp]

training looks great....hope you get the hammy thing worked out.

Keith

[littlebear]

Training of monday

CHEST
Incline bench press 6x70 kg 6x70 kg 4x70 kg
Bench press 6x70 kg 6x70 kg 5x70
DB flyes 6x16 kg 6x16 kg

BACK
Chins 6 4 3
T-baar rowing 6x35 kg 6x35 kg 6x35 kg
Machine row (neutral grip) 6x75 kg 6x75 kg 6x75 kg

REAR DELTS
Face pulls 6x20 kg 6x20 kg 6x20 kg

30 min cardio on cross trainer

Went today to the fysio and my quads are to short because of that I have problems with my hams he think, I had to do every day some strecht exercises and after a month it must be better

[littlebear]

training of past wednesday and friday
WEDNESDAY
Legs Hack squat 6x130 kg 6x130 kg 6x130 kg
Leg press 6x180 kg 6x180 kg 6x180 kg
One leg leg extension 6x35 kg 6x35 kg
Lying leg curl 6x52,5 kg 6x52,5 kg 6x52,5 kg
Seated leg curl 6x55 kg 6x55 kg 6x55 kg
CALVES Standing calf raises 6x250 kg 6x250 kg 6x250 kg 6x250 kg

CARDIO 30 min hometrainer (cardio)
FRIDAY (train in a other gym)

CHEST Incline press panatta 9x25 kg 9x25 kg 9x25 kg
Press pannatta 12x30 kg 12x30 kg 12x30 kg
Pec deck flye 15x40 kg 15x40 kg 15x40 kg
BACK Panatta pulldown 9x80 kg 7x80 kg
T-baar rowing 12x35 kg 12x35 kg 12x35 kg
Machine row (neutral grip) 15x10 kg 15x10 kg 15x10 kg
Close grip pulldown 20x40 kg 20x40 kg

CARDIO 30 min crosstrainerr (cardio)

[littlebear]

training of yesterday

LEGS leg extension 9x55 kg 9x55 kg
Hack squat 12x130 kg 12x130 kg
One leg leg press 15x80 kg 15x80 kg
Lying leg curl 9x47,5 kg 7x47,5 kg
One leg seated leg curl 12x25 kg 12x25 kg
ADDUCTOR adductor machine 9x35 kg 9x35 kg 12x30 kg 12x30 kg
ABDUCTOR abductor machine 9x35 kg 9x35 kg 12x30 kg 12x30 kg
ABS Plank 30 30 30 30
Hanging knee raises 12 12 12 12
CARDIO 30 min crosstrainerr (cardio)

[littlebear]

training of yesterday went very well and a lot of pain in my shoulders and arms

SCHOUDERS
DB lateral raises 9x14 kg 9x14 kg
Cable upright row 12x25 kg 12x25 kg
DB press 15x18 kg 14x18 kg
Cable lateral raise behind 20x5kg 20x5kg

BICEPS
Alternate DB curl 9x18 kg 8x18 kg
Cable barbell curl 12x25 kg 10x25 kg
One arm preacher curl 15x10 kg 15x10 kg

TRICEPS
Small bench press 9x70 kg 7x70 kg
Pushdown 12x40 kg 12x40 kg
Kickback 15x12 kg 15x12 kg

KUTEN
Calf raises on leg press 9x190 kg 9x190 kg 9x190 kg 9x190 kg

CARDIO 30 min crosstrainer (cardio)

[littlebear]

Training of saturday shock week (week 6)
CHEST
SS Low cable crossover 10x10 kg 10x10 kg
Incline machine press 10x140 kg 10x140 kg
SS high cable crossover 10x12.5 kg 10x12.5 kg
machine press 10x45 kg 10x45 kg

BACK

SS DB pullover 10x26 kg 10x26 kg
Front pulldown 10x65 kg 8x65 kg
SS Straight arm pulldown 10x20 kg 10x20 kg
Vertical row 10x45 kg 10x45 kg

SS Hyperextension 10 10 10 10
Crunch machine 10x45kg 10x45kg 10x45kg 10x45kg

30 min cardio on stationary bike

Good pump and had a good training

[littlebear]

training wednesday

QUADS
SS Leg extension 10x60 kg 10x60 kg
Squat 10x70 kg 10x70 kg
SS Leg extension 10x60 kg 10x60 kg
Leg press 10x150 kg 10x150 kg
HAMSTRINGS
SS Seated leg curl 10x60 kg 10x60 kg
Glute ham raise 10x10 kg 10x10 kg

CALVES
SS standing calf raises (toes in) 10x190 kg 10x190 kg 10x190 kg 10x190 kg
standing calf raises (toes out) 10x190 kg 10x190 kg 10x190 kg 10x190 kg

30 min cardio on stationary bike

Going to try today for doing my last training of schock week and then a week rest after 9 weeks.
My body needs it, i feel complet empty so i stick do my normal diet and hope after this rest week i'm back on track

[littlebear]

Can wait until saturday to start with my new prrs advanced now hell yeah