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turtle12stone
08-31-2009, 10:16 AM
Back Training



Lat pull downs:
wide grip bar 3x10reps 40kg,50kg,60kg
Close grip bar
V bar.


hammer strength: two arms
10reps 40kg. plate either side
8reps 80kg
8reps 100kg
Single arm 10reps 50kg 10left then 10 right
8reps 60kg
8reps 75kg


45 rows:
10reps 20kg
8-10reps 35kg
6-8reps 50kg


Seated row: (grips twist for better ROM)
10reps 68kg
10reps 79kg
8reps 90kg
4-6reps 102kg


bent over row:
10reps 20kg warm up weight
3sets x 10reps 60kg
8reps 80kg


Reverse flies: (machine)
10reps 19kg
8reps 22kg
6reps 25kg


BB shrugs:
10reps 60kg warm up weight
2sets x 15-20reps 100kg
10-15reps 120kg
10reps 140kg << not always


Upright rows: (mainly on cable)
10reps 30kg
10reps 4okg
8reps 50kg
???reps 25-35kg burnout



any feedback?

turtle12stone
08-31-2009, 10:39 AM
Arms


curls: (ez bar)
10reps 20kg
10reps 30kg
8reps 35kg
6reps 40kg


DB curls: reps(per arm)
10reps 10kg
10reps 12.5kg
8reps 15kg


DB hammers:
10reps 10kg
10reps 12.5kg
8reps 15kg


preacher bench:
15reps 15kg
10reps 20kg
8reps 25kg

reverse curls: (ez bar)
15reps 15kg
10reps 20kg
8reps 25kg


Triceps extension: (standing)(ez bar)
10reps 20kg
10reps 25kg
8reps 30kg


Triceps extension: (lay on back)(ez bar)
10reps 20kg
10reps 25kg
8reps 30kg


Cable pull down: (arms at 90 angle, pull bar down for triceps)
10reps 20kg
10reps 25kg
10reps 30kg


Cable pull down: (same as above but with rope, split at bottom)
10reps 15kg
10reps 20kg
10reps 25kg


i do mix it up with arms, i get pains and like to think of new exercises if i can, this is the bulk of an arms day thou.

turtle12stone
08-31-2009, 11:12 AM
chest training


flat bench:
10reps 60kg
10reps 60kg
8reps 70kg
6reps 80kg


Incline bench:
10reps 40kg
10reps 50kg
10reps 50kg
8reps 60kg


Flies:
10reps 10kg
10reps 12.5kg
8reps 15kg


Incline Flies:
10reps 10kg
10reps 12.5kg
8reps 15kg






Seated Flies: (machine)
10reps 20kg
10reps 25kg
10reps 30kg
8reps 40kg


Flat DB bench:
10reps 20kg
10reps 25kg
8reps 30kg



Incline DB bench:
10reps 20kg
10reps 25kg
8reps 30kg


Cable pull down: (arms at 90 angle, pull bar down for triceps)
10reps 20kg
10reps 25kg
10reps 30kg


Cable pull down: (with rope, split at bottom)
10reps 15kg
10reps 20kg
10reps 25kg

turtle12stone
08-31-2009, 12:01 PM
Shoulders workout



Lat pull downs: wide grip bar
10reps 40kg
10reps 50kg
10reps 60kg


Shoulder press: dumbells
10reps 10kg
10reps 15kg
8reps 20kg
8reps 25kg
6reps 30kg


Front Raises: reps per arm
10reps 10kg
10reps 12.5kg
8reps 15kg


Lateral Raises: reps per arm
10reps 10kg
10reps 10kg
10reps 12.5kg
8reps 15kg





Bent over flies: seated
10reps 15kg
10reps 17.5kg
8reps 20kg
8reps 25kg


Seated row: grips twist for better ROM
10reps 68kg
10reps 79kg
8reps 90kg
4-6reps 102kg


bent over row:
10reps 20kg
3sets 10reps 60kg
8reps 80kg


Shoulder press: barbell
10reps 30kg
10reps 40kg
8reps 50kg


shrugs: barbell
10reps 60kg
15-20reps 100kg
15-20reps 100kg
10-15reps 120kg

turtle12stone
09-03-2009, 11:23 AM
any feedback any1?
seems to be working just is it too much/little....right order ....any additions/changes???

geordie1986
09-05-2009, 10:59 AM
video doesnt work pal.

turtle12stone
09-06-2009, 04:02 PM
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me in gym

turtle12stone
09-06-2009, 04:06 PM
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in gym..

turtle12stone
09-07-2009, 02:51 AM
please comment.... good/bad??

Off Road
09-07-2009, 07:58 AM
Turtle, I think it's hard for guys to respond or give advice and support. Us natural guys have absolutely no idea how to help you. The other guys with the right experience are telling you to stop. So, I think you are mostly on your own. I am watching though, but can't help (sorry).