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Rubby90
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« Reply #15 on: September 15, 2010, 11:14:03 AM » |
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Nice nice.  I thank you, Mr. Ruben, sir! Congrats on 3.000 posts by the way...  |
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RubenVL
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« Reply #16 on: September 15, 2010, 08:31:50 PM » |
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Thanks Philly! |
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Faith tapped me on the shoulder and said: You're a weightlifter.
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Rubby90
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« Reply #17 on: September 17, 2010, 08:17:12 AM » |
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Friday: Shoulders & Legs & Abs 25 mins of cardio on the bike - 15,0 km (hardcore biking, friend needed my assistance at bench pressing so I made it 5 mins shorter but way more intense .... way more intensive  ) 3 sets of alternate shoulder press - 12 x 15 + 12 x 17,5 + 10 x 17,5 3 sets of vertical barbell row - 12 x 20 (excluding bar) + 12 x 20 + 12 x 20 3 sets of butterfly reverse - 12 x 60 + 12 x 65 + 12 x 70 4 sets of leg press - 12 x 75 + 12 x 85 + 12 x 95 + 12 x 105 4 sets of calf raises - 12 x 50 + 12 x 55 + 12 x 60 + 12 x 65 4 sets of glute kickbacks - 12 x 80 + 12 x 80 + 12 x 85 + 12 x 85 3 sets of crunches - completed 3 sets of bicycles - completed |
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« Last Edit: September 19, 2010, 06:31:19 AM by Rubby90 »
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aslan
Only God can judge me.
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« Reply #18 on: September 19, 2010, 06:29:43 AM » |
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How many reps should i do 8 or 12 per exercise? sometimes more and sometimes less.
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"A man who doesn't spend time with his family can never be a real man."
"Never tell anybody outside the family what you're thinking again."
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Rubby90
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« Reply #19 on: September 19, 2010, 06:32:41 AM » |
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How many reps should i do 8 or 12 per exercise? sometimes more and sometimes less.
Well, if you're able to try to reach 12 reps. I'm doing 3 x 8-12 reps (except for legs and abs). If you only reach 6 reps for example use less weight and do at least 8 reps! |
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aslan
Only God can judge me.
Applying Gnome
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Posts: 47
"I'm gonna make him an offer he can't refuse."
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« Reply #20 on: September 19, 2010, 06:41:02 AM » |
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Yeh, oke, but i got to be honest, you dont do alot of exercises for your chest or anything else, not more than 4 :O, i think im gonna put some more exercises in it..
Just wanted to say it.
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"A man who doesn't spend time with his family can never be a real man."
"Never tell anybody outside the family what you're thinking again."
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Rubby90
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« Reply #21 on: September 19, 2010, 06:44:21 AM » |
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Yeh, oke, but i got to be honest, you dont do alot of exercises for your chest or anything else, not more than 4 :O, i think im gonna put some more exercises in it..
Just wanted to say it.
Yet do I still have enough DOMS there In a few months I will change my routine a little and add dips to my Monday workout again, works chest and triceps greatly. |
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aslan
Only God can judge me.
Applying Gnome
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"I'm gonna make him an offer he can't refuse."
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« Reply #22 on: September 19, 2010, 06:48:33 AM » |
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Oke, i will try to follow the schedule and if i dont have any soreness after the workout, i will put some more exercises into it How long do you train btw? |
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"A man who doesn't spend time with his family can never be a real man."
"Never tell anybody outside the family what you're thinking again."
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Rubby90
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« Reply #23 on: September 19, 2010, 06:53:34 AM » |
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December '09. You will get your DOMS when doing the exercises slowly - it's getting really intense. 1 day after the actual workout the DOMS start and last up to 3 days |
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aslan
Only God can judge me.
Applying Gnome
Reputation Power: 1
Posts: 47
"I'm gonna make him an offer he can't refuse."
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« Reply #24 on: September 19, 2010, 07:08:47 AM » |
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Alright, that sounds good.
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"A man who doesn't spend time with his family can never be a real man."
"Never tell anybody outside the family what you're thinking again."
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Rubby90
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« Reply #25 on: September 20, 2010, 09:21:01 AM » |
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When I was about to fall asleep in bed yesterday I decided to do dips again as I did before for quite some time.
Nice clean challenging dips for my chest and triceps from now on!
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« Last Edit: September 20, 2010, 09:31:54 AM by Rubby90 »
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Rubby90
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« Reply #26 on: September 20, 2010, 09:30:48 AM » |
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Monday: Chest & Triceps & Abs (went to the training being hungry  ) 35 mins of cardio on the bike - 19,0 km (5 mins from Friday) 3 sets of standard bench-pressing - 12 x 40 + 8 x 50 + 8 x 50 3 sets of incline bench-pressing - 12 x 40 + 12 x 40 + 12 x 40 (started with those as normal benches were in use already) 3 sets of butterfly [machine] - 12 x 40 + 12 x 45 + 12 x 50 3 sets of db triceps extensions - 12 x 15 + 12 x 17,5 + 12 x 20 3 sets of cable pulldowns with rope - 12 x 35 + 12 x 40 + 12 x 45 3 sets of dips - 5 x BW + 6 x BW + 7 x BW (I love them  ) 3 sets of crunches - completed 3 sets of bicycles - completed |
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Rubby90
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« Reply #27 on: September 22, 2010, 09:16:46 AM » |
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Wednesday: Back & Biceps (+ lower back) 30 mins of cardio on the bike - 17,0 km 3 sets of lat-pulldown to the chest - 12 x 60 + 12 x 65 + 12 x 70 3 sets of db rows - 12 x 15 + 12 x 15 + 12 x 17,5 3 sets of overhand pull-ups - 4 x BW + 4 x BW + 4 x BW (felt totally powerless during my workout  ) 3 sets of underhand pull-ups - 4 x BW + 5 x BW + 5 x BW 3 sets of db hammer-curls - 10 x 12,5 + 10 x 12,5 + 10 x 12,5 3 sets of bb curls - 12 x 20 + 10 x 20 + 10 x 20 (excluding EZ-bar) 3 sets of back extensions - completed 3 sets of pelvic tilt - completed 3 sets of glute bridge - completed |
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Rubby90
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« Reply #28 on: September 25, 2010, 06:19:47 AM » |
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From now on I'll do my 30 minutes of cardio on the elliptical also known as crosstrainer!
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Rubby90
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« Reply #29 on: September 25, 2010, 06:21:31 AM » |
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Saturday: Shoulders & Legs & Abs
30 mins of cardio on the crosstrainer - 1,65 km
3 sets of alternate shoulder press - 12 x 15 + 12 x 15 + 11 x 15
3 sets of vertical barbell row - 12 x 20 + 12 x 20 + 12 x 20 (excluding bar)
3 sets of butterfly reverse - 12 x 60 + 12 x 65 + 6 x 70 & 6 x 65
4 sets of leg press - 12 x 75 + 12 x 85 + 12 x 95 + 12 x 105
4 sets of calf raises - 12 x 55 + 12 x 60 + 12 x 65 + 12 x 70
4 sets of glute kickbacks - 12 x 85 + 12 x 85 + 12 x 85 + 12 x 85
3 sets of crunches - completed
3 sets of bicycles - completed
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