Adam|Spakka Posted May 15, 2012 Author Posted May 15, 2012 15/5/12 Deadlift (Forgot to bring wrist straps today -.- , was a lot of stopping, readjusting grip, and starting again) 60 x 12 80 x 12 100 x 0 Got it up a bit, grip gave way, so pissed 80 x 3 Mehhhhhhhhhhh! Straight Arm Pushdown 15 x 12 20 x 12 25 x 5 20 x 12 Low Row 70 x 12 80 x 12 90 x 5 Lat Pulldown (different machine to usual, the whole motion is controlled, bit weird) 60 x 12 Felt weird as hell, felt like i was just using triceps lol 50 x 12 dropped weight, still weird, w/e
Adam|Spakka Posted May 16, 2012 Author Posted May 16, 2012 16/5/12 DB Press 14 x 12 16 x 9 16 x 5 Rear Delt Row 12 x 12 14 x 12 14 x 12 Lateral Raise 12 x 10 10 x 12 9 x 15 DB Shrugs (all dropsetted) 20 x 30 18 x 20 16 x 20 Tricep Pushdown 15 x 12 25 x 12 30 x 9 One-Arm Pushdown 7.5 x 12 10 x 5 Overhead DB Extension 18 x 12 16 x 12
Adam|Spakka Posted May 18, 2012 Author Posted May 18, 2012 Fed up of starting work before the gym opens and finishing way after -.-
Adam|Spakka Posted May 22, 2012 Author Posted May 22, 2012 22/5/12 DB Bench 14 x 12 18 x 12 22 x 7 20 x 9 Incline 16 x 12 18 x 8 16 x 10 Crossovers 7.5 x 7 (low position) 10 x 9 (high) DB Curls 10 x 12 Hammer 10 x 7 Normal/no twist, palms facing forward 12 x 5 Twisting.
Adam|Spakka Posted May 23, 2012 Author Posted May 23, 2012 23/5/12 Deadlift 60 x 12 80 x 12 100 x 4 decent V Bar Pulldown 40 x 12 50 x 12 60 x 6 Low Row 75 x 12 85 x 12 happy Currently 181.4lbs. Nearly gained 10lbs in just under 2 weeks.
Adam|Spakka Posted May 24, 2012 Author Posted May 24, 2012 24/5/12 Military 20 x 12 30 x 12 40 x 8 45 x 3 Standing Rear Delt Cable Row 5 x 30 7.5 x 22 10 x 12 Lat Raise 9 x 12 9 x 15 Rope Pushdown 20 x 23 25 x 14 30 x 5 One Arm Pushdown 7.5 x 15 5 x 12 10 x 10 Reverse Grip Pushdown 15 x 15 20 x
Reevesy Posted May 24, 2012 Posted May 24, 2012 im confused uve been bulking and deadlifting but it hasnt rly gone up? it should really be like 140kg by now easy
Adam|Spakka Posted May 25, 2012 Author Posted May 25, 2012 I know. i really dont know why dale. 25/5/12 Db Bench 16 x 12 20 x 15 PR 22 x 8 PR Pec Dec 35 x 12 50 x 9 60 x 3 Cable Curl 10 x 18 20 x 7 Seated DB Curls 10 x 15 12 x 12 12 x 5
Adam|Spakka Posted May 29, 2012 Author Posted May 29, 2012 29/5/12 - Horrible day, wake up, weigh in at 180lbs, 4.8lbs lighter than i was yesterday morning, missed a few calories out here and there cos i'm out of money now but 4.8lbs lost??? what is this Deadlift 60 x 12 x 2 90 x 10 restpause +2 100 x 1 Go to hell Low Row 80 x 12 90 x 12 V Bar Pulldown 40 x 12 50 x 8 60 x 4 DB Rows 22 x 12 26 x 12
Dog Posted May 29, 2012 Posted May 29, 2012 the 4.8lbs was probs water retention amongst other things. bowel contents etc, you can't have actually lost 4.8lbs of muscle or fat in a day lol. i wouldn't worry about it, weigh yourself less frequently and you'll worry less tbh
Reevesy Posted May 29, 2012 Posted May 29, 2012 the 4.8lbs was probs water retention amongst other things. bowel contents etc, you can't have actually lost 4.8lbs of muscle or fat in a day lol. i wouldn't worry about it, weigh yourself less frequently and you'll worry less tbh ^ & this is y u shouldnt mega bulk.. cause you cant afford it. keep it steady and keep it consistant son
Adam|Spakka Posted May 30, 2012 Author Posted May 30, 2012 30/5/12 Military 20 x 12 30 x 12 40 x 11 50 x 2 one cheat rep to get a feel for it then one legit form rep, PR Cable Upright Row 10 x 12 15 x 12 25 x 4 Rear Delt Cable Row 10 x 12 15 x 12 Cable One Arm Tricep Extension 7.5 x 30 10 x 20 Tricep Pushdown Machine 30 x 12 40 x 12 Blurgh my workouts just seem to be getting worse and worse, making good gains on military and enjoying it but then comes to all isolation exercises and i just cbf with them.
Adam|Spakka Posted June 4, 2012 Author Posted June 4, 2012 4/6/12 - As of today following Dorian Yate's Blood & Guts routine Decline DB Bench - this exercise is awkward as hell to get the dumbells into position, any1 got any tips? 12 x 12 16 x 15 20 x 12 Incline DB Bench 18 x 9 20 x 7 DB Flyes 12 x 12 14 x 12 Concentration Curls 10 x 10 12 x 8 Preacher Curl 20 x 12 25 x 8
Adam|Spakka Posted June 5, 2012 Author Posted June 5, 2012 5/6/12 Straight Arm Pushdown 10 x 12 15 x 12 25 x 12 V Bar Pulldown 40 x 12 60 x 7 Cable VBar Row 50 x 12 Max weight the cables go to 60 x 12
Reevesy Posted June 6, 2012 Posted June 6, 2012 5/6/12 Straight Arm Pushdown 10 x 12 15 x 12 25 x 12 V Bar Pulldown 40 x 12 60 x 7 Cable VBar Row 50 x 12 Max weight the cables go to 60 x 12 the fuck lol
Adam|Spakka Posted June 6, 2012 Author Posted June 6, 2012 lol both barbells were in use so couldnt deadlift 6/6/12 Woke up at 7am today to get to gym before work, worked out well, gym was pretty much empty, cept from all oldies DB Military Press 14 x 12 16 x 12 18 x 6 DB Lat Raise 10 x 12 12 x 12 Cable One Armed Lat Raise 3.75 x 12 Reverse Flyes 10 x 12 Farted quite loud at beginning of this set, proper no control in this position lol 10 x 12 Rope Pushdown 20 x 12 25 x 12 Skullcrushers 20 x 12 25 x 12 Seated DB Tricep Press 16 x 12 18 x 8
Adam|Spakka Posted June 11, 2012 Author Posted June 11, 2012 11/6/12 Lol 2 chavs got into gym at same time as me today, they got in, walked straight to the back of the 'weights room', stood around and watched for a bit, walked upstairs did bout 5mins of walking on treadmill, came back down n did 10 thousand sets of 30kg bench Decline DB Bench 12 x 12 16 x 12 22 x 8 So awkward getting dumbells into position, especially when going heavier, had to call over a spotter Incline 18 x 12 20 x 8 Flyes 12 x 12 14 x 12 Concentration Curls 10 x 12 14 x 5 Preacher Curls 20 x 12 30 x 3 Crappy swingy reps 25 x 8
Adam|Spakka Posted June 12, 2012 Author Posted June 12, 2012 12/6/12 Straight Arm Pushdown - Amg, first time i have ever felt my lats working properly and it was just awesome, usually do these bent over, did em stood up today just trying to connect with my lats, worked, well appy. 15 x 12 20 x 12 25 x 12 30 x 3 Low Row 70 x 12 80 x 12 V Bar Pulldown 50 x 9 55 x 5 DB Rows 24 x 12 26 x 12 Deadlift 60 x 12 90 x 10
Adam|Spakka Posted June 14, 2012 Author Posted June 14, 2012 14/6/12 DB Press 10 x 12 14 x 12 18 x 8 22 x 4 Lat Raise 10 x 12 12 x 12 One Arm lat raise 7 x 12 Reverse Flyes 10 x 12 6 x 12 Did this on incline bench laid on stomach, didnt likey DB Shrugs 26 x 12 30 x 12 Rope Pushdown 20 x 12 25 x 6 20 x 8 25 x 8 Skullcrushers 20 x 12 25 x 8 Seated DB Tricep Press 16 x 9
Adam|Spakka Posted June 18, 2012 Author Posted June 18, 2012 18/6/12 Flat DB Bench 16 x 12 18 x 12 22 x 9 -Incline 18 x 12 18 x 12 Flyes 12 x 12 x 2 Concentration Curls 12 x 10 16 x 6+4 negatives Preacher Curls 20 x 12 25 x 5 -Reverse Grip 20 x 10 x 2 25 x 5 40mins moderate pace breast stroke
Adam|Spakka Posted June 21, 2012 Author Posted June 21, 2012 19/6/12 Straight Arm Pushdown 25 x 12 30 x 6 30 x 10 25 x 7 V Bar Pulldown 40 x 12 50 x 9 DB Rows 20 x 12 22 x 12 Cable Seated Row 40 x 12 50 x 12 Deadlift 60 x 12 90 x 4 Hate myself. Dunno whether its the calorie deficit or just a weak day. 21/6/12 DB Press 16 x 8 14 x 6 14 x 8 DB Lat Raise 10 x 12 x 2 Side Cable Lat Raise 2.5 x 12 3.75 x 12 Reverse Flyes 10 x 12 12 x 12 Flat Bar Pushdown 15 x 12 20 x 12 25 x 8 Dropset- 15 x 12 Skullcrushers 20 x 12 25 x 10 Seated DB Tricep Extension 16 x 12 18 x 8
Adam|Spakka Posted June 22, 2012 Author Posted June 22, 2012 22/6/12 Sumo Deadlift from Deficit 50 12 70 x 12 40 x 12 45 x 8 Smitg Machine Squat 40 x 12 Curl 45 x 12 55 x 12 Extensions 45 x 12 55 x 12
Adam|Spakka Posted June 22, 2012 Author Posted June 22, 2012 Been feeling absolute crap all day, took so much out of me this morning's workout, also think i pulled something in my inner hamstrings, been a while since iv trained legs gonna have to start doing warmups again! Have not missed the glute-ache ;p
Reevesy Posted June 24, 2012 Posted June 24, 2012 Been feeling absolute crap all day, took so much out of me this morning's workout, also think i pulled something in my inner hamstrings, been a while since iv trained legs gonna have to start doing warmups again! Have not missed the glute-ache ;p ur supposed to warm up no matter how conditioned ur muscles r..
Adam|Spakka Posted June 25, 2012 Author Posted June 25, 2012 Yea my warmups are usually a lighter set on whatever given exercise, wasn't too sure as to what 'light' was with sumo deads, will start doing cardio or something.
![[ FOE ] Final Ownage Elite - #1 OSRS Legacy Pure Clan & Community](https://www.foe-rs.com/forums/uploads/monthly_2022_10/foe_site_logo.png.8ce1cbcdad473d2374bd4ddb4ec47596.png){kind=logo}
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now