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Post by littlebear on Jan 21, 2011 2:24:35 GMT -5
thanks rantorcha and still taking care of my shoulder if I feel pain I stop the exercise
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Post by littlebear on Jan 22, 2011 7:23:08 GMT -5
This morning it was shock week for chest , delts and triceps.
warm-up 10 min on cross trainer
CHEST
SS Incline DB flyes 10x14 kg 10x14 kg
DB press 10x14 kg 10x14 kg
SS DB flyes 10x14 kg 10x14 kg
DB press 10x14 kg 10x14 kg
DS Incline machine press 10x100 kg10x70 kg
10x100 kg10x70 kg
SCHOULDERS
SS DB lateral raises 10x10 kg 8x10 kg
DB press 8x16 kg 3x16 kg
DS Cable lateral raises 10x5 kg 10x3,75 kg
10x5 kg 10x3,75 kg
TRICEPS
SS Rope pushdown 10x20 kg 10x20 kg
small bench press 10x50 kg 10x50 kg
DS Pushdown 10x35 kg 10x25 kg
6x35 kg 5x25 kg
20 min on cross trainer (fat burning)
Training went very well after yesterday night moving a friend from his house.
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Post by littlebear on Jan 26, 2011 2:02:09 GMT -5
training of yesterday was burn like hell with legs, damn shock week (week3)
CARDIO 10 min warmup on crosstrainer
LEGS SS Leg extension 10x65 kg 10x65 kg
Leg press 10x150 kg 10x150 kg
SS Hack squat (small) 10x110 kg 10x110 kg
Hack squat (width) 10x110 kg 10x110 kg
SS Seated leg curl 10x50 kg 10x50 kg
Lying leg curl 8x52,5 kg 4x52,5 kg
DS Leg press 10x130 kg 10x80 kg
10x130 kg 10x80 kg
CARDIO 20 min on hometrainer
Legs are still sore today, love it
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Post by Hoopie on Jan 26, 2011 2:39:34 GMT -5
training of yesterday was burn like hell with legs, damn shock week (week3) CARDIO 10 min warmup on crosstrainer LEGS SS Leg extension 10x65 kg 10x65 kg Leg press 10x150 kg 10x150 kg SS Hack squat (small) 10x110 kg 10x110 kg Hack squat (width) 10x110 kg 10x110 kg SS Seated leg curl 10x50 kg 10x50 kg Lying leg curl 8x52,5 kg 4x52,5 kg DS Leg press 10x130 kg 10x80 kg 10x130 kg 10x80 kg CARDIO 20 min on hometrainer Legs are still sore today, love it Ah yes shock week on legs gotta love them days. Your doing well keep it up. Moving some nice weight for a shock w/o. Take care of that shoulder or you will end up like me |
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Post by littlebear on Jan 27, 2011 3:13:25 GMT -5
I will hoopie and thx for the kind words, you also good luck with your shoulder
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Post by littlebear on Jan 28, 2011 0:51:05 GMT -5
schock week back biceps (week 3)
CARDIO 10 min warmup on the crosstrainer
BACK
SS Straight arm pulldown 10x25 kg 10x25 kg
T-baar rowing 10x35 kg 10x35 kg
SS close grip pulldown 10x50 kg 8x50 kg
Vertical row (neutral grip) 10x60 kg 8x60 kg
DS Front pulldown 8x45 kg 10x30 kg
8x45 kg 10x30 kg
SCHOULDERS
SS Face pulls 10x25 kg 10x25 kg
Clean and press 10x10 kg 8x10 kg
DS Rear delt pec deck 8x47,5 kg 9x27,5 kg
5x47,5 kg 7x27,5 kg
BICEPS
SS EZ barbell curl 10x30 kg 8x30 kg
Reverse BB curl 8x30 kg 5x30 kg
DS Alternate DB curl 10x12 kg 10x8 kg
9x12 kg 10x8 kg
CARDIO 20 min fatburning on crosstrainer
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Post by littlebear on Jan 29, 2011 7:37:17 GMT -5
yesterday evening i did 30 min stationary bike and abs.
Today was my second week of power (week4), the power was not good than the other power week I think that it came of my cardio yesterday night and I woke up and went training immediately otherwise i do my cardio thursday and friday still rest. here is my training
10 min warm up on the crosstrainer
CHEST
Incline bench press 4x70 kg 3x70 kg 3x70 kg
Bench press 5x80 kg 4x80 kg 3x80 kg
SCHOULDERS
Lateral machine 6x35 kg 6x40 kg 3x45 kg
Machine press 6x45 kg 6x50 kg 3x55 kg
TRICEPS
Overhead DB extension 6x34 kg 6x34 kg 6x34 kg
CALVES
Calf raises on leg press 30x100 kg 20x100 kg 18x100 kg 20x100 kg
20x100 kg
CARDIO 20 min fatburning on crosstrainer
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Post by littlebear on Feb 2, 2011 14:22:12 GMT -5
after 2 long workdays finally a day for workout : legs hell yeah
It went very good and tomorrow i wil do back biceps, bring it on
training of today:
10 min warmup on crosstrainer
QUADS
Hack squat 6x150 kg 6x160 kg 4x170 kg
Leg press 6x170 kg 6x180 kg 6x190 kg
HAMSTRINGS
Seated leg curl 6x60 kg 6x65 kg 4x70 kg
Lying leg curl 6x57,5 kg 5x57,5 kg 3x57,5 kg
ADDUCTOR
adductor machine 6x40 kg 6x50 kg 6x60 kg
ABDUCTOR
abductor machine 6x40 kg 6x50 kg 6x60 kg
CARDIO 20 min fatburning on crosstrainer
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Post by littlebear on Feb 4, 2011 2:55:48 GMT -5
training of yesterday went very well, feel my back really good today, love power weeks
10 min warmup crosstrainer
BACK
Chins 6 4 3
T-baar rowing 6x45 kg 6x50 kg 5x55 kg
Close grip pulldown 6x60 kg 5x65 kg 5x65 kg
SCHOULDERS
Face pulls 6x25 kg 6x25 kg 6x27,5 kg
BICEPS
Barbell curl 6x40 kg 5x40 kg 4x40 kg
Reverse Barbell curl 6x24 kg 6x30 kg 4x34 kg
CALVES
Standing calf raises 10x200 kg 8x200 kg 8x200 kg
CARDIO 20 min fatburning on crosstrainer
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Post by littlebear on Feb 7, 2011 2:13:12 GMT -5
training of saturdag: rep range week5
CHEST
Incline DB press 9x32 kg 9x26 kg 12x20 kg
Guillotine press 9x60 kg 10x50 kg 12x40 kg
SCHOULDERS
Incline DB lateral raises 9x8 kg 12x6 kg 15x4 kg
Bradford press 9x30 kg 11x25 kg 13x20 kg
TRICEPS
Overhead DB extension 9x36 kg 12x30 kg 15x24 kg
Pushdown 9x60 kg 12x60 kg 14x60 kg
CARDIO 20 min jogging at 8km/u
Sunday morning i did 30 min stationary bike and some abs work in tri sets
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Post by littlebear on Feb 8, 2011 1:14:57 GMT -5
training of yesterdag week 5 rep range Legs
Had a very good training after a stressful day at work and damn I was motivated. I trained all the stress of.
10 min warm up crosstrainer
LEGS
Leg press 9x160 kg 12x140 kg 15x120 kg
Hack squat 9x160 kg 12x140 kg 15x120 kg
Seated leg curl 9x55 kg 12x45 kg 15x35 kg
Lying leg curl 8x52,5 kg 10x42,5 kg 13x32,5 kg
adductor machine 9x50 kg 12x40 kg 15x30 kg
abductor machine 9x50 kg 12x40 kg 15x30 kg
CARDIO 20 min fatburning on crosstrainer
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Post by Hoopie on Feb 8, 2011 23:24:56 GMT -5
cardio after a high volumed leg workout is very impressive. Nice training.
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Post by rantorcha on Feb 9, 2011 10:00:28 GMT -5
It's funny how ripping through weights can release all the stress of a hard day! Nice work LB...gonna use your workout as motivation for my quad workout today!  |
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Post by littlebear on Feb 10, 2011 1:00:28 GMT -5
thanks for the kind words rantorcha and Hoopie.
Training of yesterday rep range back & biceps week 5
went very wel and it was long ago that my weights are so high on back training.
10 min warmup on the crosstrainer
BACK
Front pulldown 7x75 kg 11x65 kg 13x55 kg
Vertical row 6x60 kg 10x50 kg 13x40 kg
Reverse front pulldown 7x70 kg 11x60 kg 13x50 kg
SCHOULDERS
Bent over lateral raises (neutral grip) 6x14 kg 10x10 kg 15x6 kg
BICEPS
Barbell curl 6x40 kg 10x30 kg 13x20 kg
Incline DB curl 5x14 kg 10x10 kg 13x6 kg
CALVES
Standing calf raises 9x350 kg 12x300kg 15x250 kg
CARDIO 20 min fatburning on crosstrainer
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Post by littlebear on Feb 16, 2011 1:20:00 GMT -5
I didn' workout because of a lot of work but trying to go tommorow for doing shockweek.
For the moment the motivation is zero and I started with junking because my weight stay after al the efforts I do.
stress does a lot with me and normally i'm hard on myself but now my fire is gone
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