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Post by littlebear on Dec 6, 2010 1:34:35 GMT -5
Training of saturday:
CHEST
Incline bench press 6x70 kg 4x75kg 2x80kg
Bench press 6x70 kg 4x75kg 2x80kg
SHOULDERS
Lateral machine 6x25 kg 4x30 kg 2x35kg
Machine press 6x50 kg 4x52.5 kg 2x55kg
TRICEPS
Overhead DB extension 6x24 kg 4x28 kg 2x32 kg
20 min HITT
It was a great workout and went very well, I still feel it in my shoulders and chest
toninght legs looking forward to it
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Post by littlebear on Dec 6, 2010 14:37:45 GMT -5
training of today went well
QUADS
Hack squat 6x120 kg 4x130 kg 2x140 kg
Leg press 6x160 kg 4x170 kg 2x180 kg
HAMSTRINGS
Seated leg curl 6x55 kg 4x60 kg 2x65 kg
Lying leg curl 6x52,5 kg 4x57,5 kg 2x62,5 kg
CALVES
Standing calf raises 6x250 kg 4x300 kg 2x330 kg
Calf raises on leg press 6x160 kg 4x170 kg 2x180 kg
CARDIO
30 min stationary bike
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Post by littlebear on Dec 8, 2010 14:15:48 GMT -5
training of today; I really feel it looking forward to rep range week saturday
BACK
Chins 6 4 2x140 kg
T-baar rowing 6x35 kg 4x40 kg 2x45 kg
Close grip pulldown 6x50 kg 4x60 kg 2x70 kg
SCHOULDERS
Face pulls 6x15 kg 4x20 kg 2x25 kg
BICEPS
Pull ups 6 4 2
Reverse Barbell curl 6x20 kg 4x24 kg 2x28 kg
ABS
Knee ups 15 15 15
Crunch 20 20 20
Wood chop 10x15 kg 10x15 kg 10x15 kg
CARDIO
30 MIN CROSSTRAINER
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Post by littlebear on Dec 11, 2010 6:37:54 GMT -5
training of today
Went very well my guillotine press was looking for the good weight it wil be better next time but time what a different feeling in the upper chest
CHEST
Incline DB press 9x30 kg 12x26 kg 15x22 kg
Guillotine press 9x40 kg 12x40 kg 13x40 kg
SCHOULDERS
Incline DB lateral raises 9x10 kg 12x6 kg 15x4 kg
Bradford press 9x30 kg 12x25 kg 13x20 kg
TRICEPS
Incline BB extension 9x40 kg 12x34 kg 15x30 kg
Pushdown 9x30 kg 12x25 kg 15x20 kg
CALVES
Standing calf raises 25x190 kg 20x190 kg 20x190 kg 20x190 kg
CARDIO
30 min on crosstrainer
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Post by littlebear on Dec 13, 2010 14:27:58 GMT -5
training of today legs rep range
LEGS
Leg press 9x140 kg 12x130 kg 15x120 kg
Hack squat 9x140 kg 12x130 kg 15x120 kg
DB lunges 9x12 kg 12x10 kg 15x8 kg
Lying leg curl 9x47,5 kg 12x37,5 kg 15x27,5 kg
ABS
Hanging knee raises 15 15 15
Plank 30 sec 30 sec 30 sec
30 min crosstrainer
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Post by littlebear on Dec 16, 2010 12:53:50 GMT -5
training of yesterday :
BACK
Front pulldown 7x70 kg 10x60 kg 12x50 kg
Vertical row 9x50 kg 12x40 kg 15x30 kg
Reverse front pulldown 9x60 kg 12x50 kg 15x40 kg
SCHOULDERS
Bent over lateral raises 7x12 kg 12x8 kg 15x6 kg
BICEPS
Barbell curl 9x40 kg 12x30 kg 15x20 kg
Incline DB curl 8x14 kg 12x10 kg 15x6 kg
CALVES
Calf raises on leg press 20x189 kg 20x189 kg 20x189 kg 17x189 kg
All by all a good workout but today I went to the doctor I have a terrible bronchitis, there goes the training for the whole week, grrrrrrrrrrrr
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Post by littlebear on Jan 11, 2011 1:44:26 GMT -5
After being sick and the holidays while train a little bit full body, i'm restart saturday with my advanced prrstraining
Power week
Saturday
CHEST
Incline bench press 6x75 kg 3x80kg 2x85kg
Bench press 6x75 kg 4x80kg 2x90kg
SHOULDERS
Lateral machine 6x35kg 4x40 kg 2x45kg
Machine press 6x50 kg 4x52.5 kg 2x55kg
TRICEPS
Overhead DB extension 6x24 kg 4x28 kg 2x32 kg
20 min cardio on crosstrainer (fat burning)
SUNDAY
Immediately after waking up 30 min stationary bike and abs
MONDAY
QUADS
Hack squat 6x130 kg 4x150 kg 2x170 kg
Leg press 6x160 kg 4x170 kg 2x180 kg
HAMSTRINGS
Seated leg curl 6x55 kg 4x60 kg 2x65 kg
Lying leg curl 6x52,5 kg 4x57,5 kg 2x62,5 kg
20 min cardio on crosstrainer (fat burning)
Hopefully I went quick to my 79 kg after all the diners of christmas and new year
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Post by Blade on Jan 11, 2011 8:00:13 GMT -5
Looking awesome LB! What is a guillotine press?
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Post by littlebear on Jan 12, 2011 1:31:20 GMT -5
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Post by littlebear on Jan 13, 2011 1:39:47 GMT -5
training of yesterday, I had problem with my chins to reach my reps and I think next time i will do rest pauze to achive my reps.
Today I feel my back realy good
BACK
Chins 4 3 2
T-baar rowing 6x40 kg 4x45 kg 2x50 kg
Close grip pulldown 6x55 kg 4x65 kg 2x75 kg
SCHOULDERS
Face pulls 6x20 kg 4x25 kg 2x30 kg
BICEPS
Pull ups 6 4 2
Reverse Barbell curl 6x24 kg 4x28 kg 2x32 kg
CARDIO
20 min crosstrainer (fatburning)
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Post by littlebear on Jan 14, 2011 2:38:21 GMT -5
Yesterday
After work 30 min stationary bike and abs in circuit training
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Post by Blade on Jan 14, 2011 13:03:18 GMT -5
So then it sounds as though it takes the pressure off the shoulders more than I initially thought. Must be the angle the arms compress when bringing it to your neck. I sure wouldn't go heavy!!!! lol |
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Post by littlebear on Jan 18, 2011 1:40:54 GMT -5
Blade : indeed, I will leave him out in my next programme
training of this week rep range (week2)
15 jan 11
10 min warm up on the crosstrainer
CHEST
Incline DB press 9x32 kg 8x28 kg 9x24 kg
Guillotine press 7x60 kg 11x50 kg 14x40 kg
SCHOUlDERS
Incline DB lateral raises 9x8 kg 12x6 kg 15x4 kg
Bradford press 9x30 kg 12x25 kg 13x20 kg
TRICEPS
Incline BB extension 9x44 kg 12x40 kg 15x34 kg
Pushdown 9x35 kg 12x30 kg 15x25 kg
CARDIO 20 min on crosstrainer (fatburning)
SUN 16 jan 11
CARDIO 30 min on stationary bike (after awaking) + ABS
MON 17 jan 11
10 min warm up on the crosstrainer
LEGS
Leg press 9x150 kg 12x130 kg 15x110 kg
Hack squat 9x150 kg 12x130 kg 15x110 kg
Seated leg curl 9x50 kg 12x40 kg 15x30 kg
Lying leg curl 7x52,5 kg 10x42,5 kg 13x32,5 kg
adductor machine 9x40 kg 12x30 kg 15x20 kg
abductor machine 9x40 kg 12x30 kg 15x20 kg
CARDIO 20 min on crosstrainer (fatburning)
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Post by littlebear on Jan 20, 2011 0:46:56 GMT -5
training of yesterday went very well
rep range (week 2)
10 min warm up on crosstrainer
BACK
Front pulldown 9x70 kg 12x60 kg 13x50 kg
Vertical row 9x55 kg 12x45 kg 15x35 kg
Reverse front pulldown 9x65 kg 12x55 kg 15x45 kg
SCHOULDERS
Bent over lateral raises (neutral grip) 8x12 kg 12x8 kg 15x4 kg
BICEPS
Barbell curl 7x44 kg 10x34 kg 12x24 kg
Incline DB curl 8x14 kg 10x10 kg 15x6 kg
CALVES
Calf raises on leg press (*) 27x100kg 15x100 kg 20x100 kg 12x100 kg 12x100 kg 13x100 kg
CARDIO 20 min on crosstrainer (fatburning)
(*) calves on the leg press i do 100 reps in as many sets as possible
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Post by rantorcha on Jan 20, 2011 14:58:40 GMT -5
Keep kickin' it, LB!
Take care of the shoulders!
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