Adam's Training Log

[Dog]

I usually do whatever my 12-15 rep max is for my warmup

[Adam|Spakka]

25/6/12

30 lengths breast stroke moderate pace

[Adam|Spakka]

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]

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]

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]

how come u can only sumo 50kg lol mines like the same as my normal dead

[Adam|Spakka]

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]

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]

this? na

ill vid myself next time i do it. i do it from a platform aswell.

[Adam|Spakka]

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.

[Reevesy]

holy shit lol fuck that

[Dog]

[media=]

[/media] this? na

ill 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]

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

[Reevesy]

what u weighing now/weight lost?

[Adam|Spakka]

Maxed on bulk at 186lbs, currently 170ish lbs, losing atleast 1lb/day.

[Reevesy]

Maxed on bulk at 186lbs, currently 170ish lbs, losing atleast 1lb/day.

good shit me too

[Adam|Spakka]

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]

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]

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]

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]

lol yeh ilove it when people notice, especially ones u see often

[Adam|Spakka]

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]

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]

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]

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.