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Thread: turtles training sessions

  1. #1
    willbebig..1day
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    turtles training sessions

    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?
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  2. #2
    willbebig..1day
    Join Date
    Aug 2009
    Location
    NORTH WALES
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    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.
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  3. #3
    willbebig..1day
    Join Date
    Aug 2009
    Location
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    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
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  4. #4
    willbebig..1day
    Join Date
    Aug 2009
    Location
    NORTH WALES
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    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
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  5. #5
    willbebig..1day
    Join Date
    Aug 2009
    Location
    NORTH WALES
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    any feedback any1?
    seems to be working just is it too much/little....right order ....any additions/changes???
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  6. #6
    Senior Member
    Join Date
    Feb 2009
    Location
    England
    Posts
    287
    video doesnt work pal.
    “The worst thing I can be is the same as everybody else."

  7. #7
    willbebig..1day
    Join Date
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    Location
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    Video


    me in gym
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  8. #8
    willbebig..1day
    Join Date
    Aug 2009
    Location
    NORTH WALES
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    Video

    Video

    Video


    in gym..
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  9. #9
    willbebig..1day
    Join Date
    Aug 2009
    Location
    NORTH WALES
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    please comment.... good/bad??
    The worse thing in the world isnt to fail, its to never even try
    and if it seems you fail time and time again, remember.......... it isn't a proper failure until you give up!!


    height: 5'10'' weight: 80kg
    bench: 80kg.............wants................. bench: 100-120kg
    squat: 100kg......................................squat: 160kg
    shrug: 140kg......................................shrug: 160kg+
    leg-press: 180kg.............................leg-press: 200kg+

  10. #10
    Moderator Off Road's Avatar
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    U.S.A.
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    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).
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