alee`s workout..

[EternaL]

nice chest workout bro

 

[alee`]

Day (30.03.2008)

Today I trained alone, becouse peGhi got little hang over and hoke was so tired to training at morning.

Warm up: 10 minutes boxing

ABS
ABS 20 + 20 + 30 + 20

AB roller 10 + 15 + 20 + 20

Hyperextensions
20 + 20 + 25 + 20

Calves
Calf Raise one foot 20 + 20
Calf Raise with three legs 40 + 50 + 25(cramp)

Set did take about 30 minutes, and I sweated a lot!
I think that it was good different exersice

 

[h0ke]

Calf Raise with three legs

U invent a new move? With ur little 3rd leg thats not possible .

Good session m8!

 

[alee`]

Yesterday and today (31.3-1.4.2008)

We have a test week at school, so I have to work little different way...

I did same training in both days.

30-40min jogging (low heartrate 120-140)

calves 20 + 50 + 50

AND half hour in sauna that I get my waters out on my body

Test week will end on Friday, so then I start hard working (50/50 gym and aerobic). I am waiting that!!!! :ihavesandinmyvagina

 

[EternaL]

nice training and good luck for that test week

 

[alee`]

Day (02.04.2008)

I went (again) jogging 1 hour

4-5 quick speedup 80-90%
2x5min fast running about 70%
and walking 10min

I am waiting Friday!!!! Then I will go in gym and train my whole body!!:ihavesandinmyvagina

Fucking testweeks, I hate those!!!

 

[PrinceVegeta]

study man!!

 

[alee`]

Days (5-6.4.2008)

Saturday:

1 1/2 hour floorball high pulse(160-190)

Sunday:

GYM

Seated Cable Rows
20x30kg + 10x65kgx2 + 8x85kgx2 + 8x100kg (ahh... feelings were bad so I diden`t done more...)

Biceps
Cable Curl 20x25kg + 10x35kgx2 + 10x45kgx3 (weak feeling)
Triceps
Cable Tricep Extension 20x25kgx2 + 15x35kgx2 + 15x45kgx3

And!
ONE hour jogging at evening!

So test week is over And we three (pGhi, Hoke) are back in business
Sunday gym train was weak, but today I will repair the feelings and get good exercise with pals

 

[Rocky]

Nice going - both cardio and lifting. Rows looked strong.

 

[alee`]

Days (07-08.04.2008)

07.04

Back and ABS

Abs in some machine/Wide-Grip Lat Pulldown [Abs with Ab-Roller too]
+10/+10x50kg
+10/+10x50kg
+20/+20x60kg
+20/20x70kg

Reverse Grip Bent-Over Rows:
12x20kg
12x60kg
12x60kg
12x80kg
10or12x80kg

One-Arm Dumbbell Row/T-Bar Row:
12x33,5kg
12x33,5kg/12x40kg
12x33,5kg/12x50kg
12x33,5kg/12x50kg

08.04 Chest and ABS

Barbell Bench Press - Medium Grip
Warm up: 20x25kgx3
12x50kg + 8x80kg + 6x90kg + 2x80kgx2 + 12x5kgx3 ahhh...

And some Decline Dumbbell Bench Press

Cable Crossover
15x25kgx3 + 15x30kgx2

ABS

AB roller 15x2

Decline Crunch/Oblique 30 + 30 + 25


Now I am forced and tired, so I go to bed :crymeariver:

It was fun to train with gays!!

 

[pGhi]

Good job man keep pounding!

 

[Lionheart]

Sweet sessions alee`.Keep up the good work

 

[h0ke]

Nice session bro! Your sessions look so much like mine

 

[alee`]

Thanks all friends to keep my log posted!

Today exercise was very quick. I pump my biceps 15 minutes

Seated Dumbbell Curl 20x7kgx2 + 25x8kgx4 + and somthing else biceps trainings (pumped) (forced)