Dog Posted June 25, 2012 Posted June 25, 2012 I usually do whatever my 12-15 rep max is for my warmup
Adam|Spakka Posted June 25, 2012 Author Posted June 25, 2012 25/6/12 30 lengths breast stroke moderate pace
Adam|Spakka Posted June 25, 2012 Author Posted June 25, 2012 25/6/12 DB Bench 12 x 12 16 x 12 20 x 12 24 x 4 PR 20 x 4 Crossovers 7.5 x 12 10 x 12 Incline DB 14 x 12 16 x 9 Flyes 12 x 12 14 x 12 Concentration Curls 12 x 10 14 x 6 Incline DB Curl 10 x 8 Cable Curl 15 x 12 no rest- 15 x 8 Reverse Grip
Adam|Spakka Posted June 27, 2012 Author Posted June 27, 2012 27/6/12 30mins ish run/walk/jog with dogs & little sister (was going at her speed) DB Shoulder Press 12 x 12 14 x 12 16 x 8 restpause +3 Clean & Jerk 30 x 12 35 x 8 30 x 6 One Arm Cable Side Lateral Raise 5 x 12 7.5 x 12 Reverse Flyes 9 x 12 x 2 Flat Bar Pushdown 15 x 12 25 x 12 feels super heavy fml 30 x 3 dropset 15 x 12 Standing Tricep Overhead Press 14 x 12 16 x 10 Close Grip Speed Bench 1:1 tempo 20 x 12 Couple reps into this set i realised i cut my hand quite bad and blood started dripping on me lol, however must press on 30 x 12 35 x 12
Adam|Spakka Posted June 28, 2012 Author Posted June 28, 2012 (edited) 28/6/12 Getting into a good routine of getting up at 6:30am, to be in the gym for 7ish, get back for 8ish, then showered and ready to be in work for 9/10am now :) Sumo Deadlift from Deficit 30 x 12 40 x 12 50 x 12 started using more of my back for these reps 35 x 12 Dropped it down to check form, burn out hams. Leg Curl 50 x 12 60 x 8 Leg Extensions 50 x 12 60 x 12 Leg Press, high narrow stance 50 x 12 100 x 12 110 x 12 Calf Raises off Leg Press 50 x 20 70 x 30 90 x 30 Edited June 28, 2012 by Adam|Spakka
Reevesy Posted June 28, 2012 Posted June 28, 2012 how come u can only sumo 50kg lol mines like the same as my normal dead
Adam|Spakka Posted June 28, 2012 Author Posted June 28, 2012 i go wide legs, toes pointed right out, keep upper body facing forward, straight back, bar stays in contact w/ legs, all hamstrings, weak hamstrings.Could prob go heavy and get shit all outta hamstrings but ya cba,
Reevesy Posted June 28, 2012 Posted June 28, 2012 i go wide legs, toes pointed right out, keep upper body facing forward, straight back, bar stays in contact w/ legs, all hamstrings, weak hamstrings.Could prob go heavy and get shit all outta hamstrings but ya cba, thats how i did it when i did it and my hamstrings r piss poor lol scour my chan for the vid
Adam|Spakka Posted June 28, 2012 Author Posted June 28, 2012 this? naill vid myself next time i do it. i do it from a platform aswell.
Adam|Spakka Posted July 1, 2012 Author Posted July 1, 2012 day 3 into intermittent fasting, going alright, fasting from midnight to 6pm, eating 3 times within the 6 hour eating window i give myself, however have found it easier to have 2 big meals, around 1k calorie per meal, then gulp down a litre of milk just before bed. easier than i thought it would be, usually when iv tried to get in multiple smaller meals a day to try and cut iv always been hungry and had cravings in between eating, however with IF i have experienced no cravings whatsoever, get a bit hungry now and then, but will power has been going strong. past 3 days iv been doing it have been rest days, and been working so been pretty busy most of the time + not much real activity (walking around a kitchen) so dunno how my bodys gonna respond tomorrow training during the day with no food in my system, no post workout shake either. nothing till 6, gonna be interesting.
Dog Posted July 1, 2012 Posted July 1, 2012 [media=] [/media] this? naill vid myself next time i do it. i do it from a platform aswell. LOL fresh prince of bel air theme in the background, what a sick gym
Adam|Spakka Posted July 2, 2012 Author Posted July 2, 2012 2/7/12 Incline DB 14 x 9 16 x 12 Flat DB 22 x 6 16 x 12 Flyes 12 x 12 Pec Dec 50 x 12 40 x 6 Preacher Curl 25 x 12 30 x 5 DB Concentration Curls 12 x 6 Incline Curls 12 x 4 Crunches x 28 Side crunches x6 ea side 20 fast paced, no rest lengths of the pool breast stroke
Adam|Spakka Posted July 2, 2012 Author Posted July 2, 2012 Maxed on bulk at 186lbs, currently 170ish lbs, losing atleast 1lb/day.
Reevesy Posted July 3, 2012 Posted July 3, 2012 Maxed on bulk at 186lbs, currently 170ish lbs, losing atleast 1lb/day. good shit me too
Adam|Spakka Posted July 3, 2012 Author Posted July 3, 2012 3/7/12 Straight Arm Pushdown 15 x 12 25 x 12 30 x 4 Dropset- 20 x 12 Close Grip Pulldown (For first time ever actually feeling lats working) 40 x 12 50 x 12 DB Rows (Usually do these with knee and opposite hand on bench and back parallel to floor, did em today off the db rack which is higher up, went a bit lighter and bang, feel lats working) 14 x 12 18 x 12 Machine Low Row 75 x 12 (Did these off machine, dont like this machine anymore, decided to go to cables w/ long straight bar) Cable Row (Wide grip off floor) 20 x 12 40 x 12 50 x 12 Forearms felt super pumped since i hadn't been using straps as much as usual, decided to burn em off even further. Reverse Grip Preacher Curl 25 x 8 20 x 12 10mins jogging on treadmill, 1,5km, 100cals @9.6 speed setting
Adam|Spakka Posted July 3, 2012 Author Posted July 3, 2012 (edited) First day off work/college today whilst fasting. Was pretty hard for the last few hours before my feeding phase in house having nothing to do but wait to eat, whereas before i've been too occupied at work/college with stuff to do to get a chance to think about eating. Wasn't much hunger pangs was more just boredom, before i would always eat if i was bored cos it was the easiest thing to do. First meal was beautiful, full jar of uncle bens chilli, 300g turkey, bit of iceburg thrown in on a wholewheat tortilla. summin like 10g fat, 50g carbs, 90g protein. Edited July 3, 2012 by Adam|Spakka
Reevesy Posted July 3, 2012 Posted July 3, 2012 (edited) are you looking much leaner now than at 186? sometimes u deflate n look worse at the start of a cut and sometimes you dont. Edited July 3, 2012 by Reevesy
Adam|Spakka Posted July 4, 2012 Author Posted July 4, 2012 i reckon i am yes. upper shoulders/arms & chest are looking a lot more defined now, still have the large gut, but yea defo leaner. Getting a lot of comments aswell from friends and fam about my face getting leaner and other good stuff :D
Reevesy Posted July 4, 2012 Posted July 4, 2012 lol yeh ilove it when people notice, especially ones u see often
Adam|Spakka Posted July 4, 2012 Author Posted July 4, 2012 4/7/12 DB Shoulder Press 12 x 12 18 x 10 18 x 8 Lateral Raise 8 x 12 12 x 12 Cable Side Raise 5 x 12 Rear Delt Flyes 10 x 12 x 2 BB Shrugs 20 x 12 50 x 12 70 x 12 Tricep Pushdown 15 x 12 25 x 12 30 x 5 dropset- 20 x 12 Cable overhead rope press 7.5 x 12 10 x 12 Close Grip Bench 30 x 12 40 x 12
Dog Posted July 5, 2012 Posted July 5, 2012 DB Rows (Usually do these with knee and opposite hand on bench and back parallel to floor, did em today off the db rack which is higher up, went a bit lighter and bang, feel lats working) Might start doing that, never really feel it in my lats that much, more my traps and upper back, altho i spose I do other exercises for lats
Reevesy Posted July 5, 2012 Posted July 5, 2012 DB Rows (Usually do these with knee and opposite hand on bench and back parallel to floor, did em today off the db rack which is higher up, went a bit lighter and bang, feel lats working) Might start doing that, never really feel it in my lats that much, more my traps and upper back, altho i spose I do other exercises for lats row the dumbell to your waist/hip with your elbow coming alo9ng side ur body.
Adam|Spakka Posted July 5, 2012 Author Posted July 5, 2012 5/7/12 Sumo Deadlift 25 x 12 50 x 12 50 x 9 35 x 12 Leg Extensions 50 x 12 60 x 12 restpause +6 40 x 12 super slow squeezy Smith Machine calf raises 60 x 40 100 x 20 50 x 20 80 x 20 Can't walk.
![[ 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