Adam|Spakka Posted July 6, 2012 Author Posted July 6, 2012 6/7/12 Finishing week off with a full body ish workout. Burnin dem cals. Bench 20 x 12 40 x 12 50 x 6 Had more in me Romanian Deadlift (Took me like 8 months to figure out how to do this) 60 x 12 80 x 12 90 x 3 Had more in me, didn't bring straps so.... Push Press 20 x 12 40 x 7 35 x 12 Underhand Pulldown 40 x 12 55 x 12 60 x 8 Leg Extensions 55 x 12 70 x 12 (kinda half reps, got it all way up on first rep, came half way down, back up etc) ye.
Dog Posted July 7, 2012 Posted July 7, 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. That'll be it then, been rowing it to my chest
Reevesy Posted July 7, 2012 Posted July 7, 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. That'll be it then, been rowing it to my chest yeh youll deffo feel the difference like lol
Adam|Spakka Posted July 11, 2012 Author Posted July 11, 2012 (edited) 9/7/12 Incline Bench 20 x 12 40 x 12 50 x 3 Pec Dec 50 x 12 60 x 5 DB Bench 16 x 12 20 x 7 Dropsetted- 18 x 5 Dropsetted- 16 x 6 Preacher Curls (Played around a bit w/ wide/narrow grip) 20 x 12 25 x 8 Dropset 20 x 5 10/7/12 had diorrhea like 10mins prior to setting off to gym. Straight Arm Pushdown 20 x 12 25 x 12 30 x 3 Deadlift 60 x 12 90 x 5 Underhand Pulldown 50 x 12 60 x 5 DB Row 20 x 12 10mins treadmill 9.6speed Edited July 11, 2012 by Adam|Spakka
Adam|Spakka Posted July 11, 2012 Author Posted July 11, 2012 From now on not caring about how much weight im lifting, getting far too sick of being bummed down all the time getting weaker on main lifts. 11/7/12 Machine Shoulder Press 20 x 12 40 x 7 30 x 12 Push Press 20 x 12 30 x 12 35 x 8 Dropset- 30 x 4 Seated Lat Raise 10 x 12, 20, 15 Cable Front Raise 3.75 x 12 5 x 12 7.5 x 12 One Arm Pushdown 3.75 x 12 7.5 x 10 5 x 12 DB Overhead 16 x 10 14 x 12 Close grip incline bench 20 x 12 lol couldnt be arsed
Adam|Spakka Posted July 16, 2012 Author Posted July 16, 2012 (edited) 16/7/12 Incline DB 12 x 12 16 x 12 18 x 11 restpause +4 Flyes 10 x 12 Realised i dont like doing flyes anymore Crossovers (Usually do these with a tight grip, tend to not feel it so much in chest, today i didnt even grip it, had hand open just resting the attachments in the palm of my hands, feel chest working :) ) 5 x 12 7.5 x 12 10 x 6 DB Flat Bench 20 x 6 Barbell Curl 20 x 8 25 x 8 Concentration Curls 12 x 8 Last 2 reps were negatives, used other hand to lift it up. 12 x 6 Incline Curls 12 x 4 10mins treadmill 11.8 speed Edited July 16, 2012 by Adam|Spakka
Adam|Spakka Posted July 17, 2012 Author Posted July 17, 2012 17/7/12 Straight Arm Pushdown 15 x 12 20 x 12 25 x 8 Wide Grip Pulldown 40 x 12 50 x 12 Underhand 50 x 12 60 x 6 DB Rows 16 x 12 18 x 12 Cable Seated Rows 20 x 12 40 x 12 Bad form 30 x 12 BB Shrugs 40 x 30 60 x 20 Crunch Machine 30 x 12 x 2 5mins treadmill 12.6 speed
Tango_Oscar Posted July 17, 2012 Posted July 17, 2012 how tall are you? and why you only doing 2 sets per exercise.
Adam|Spakka Posted July 17, 2012 Author Posted July 17, 2012 5"10, i just go by whatever i feel, usually aim for about 3, but if i feel good on an exercise, ill do more sets. if not, i'll move on.
Adam|Spakka Posted July 19, 2012 Author Posted July 19, 2012 18/7/12 Pretty good day today, intense workout, big pump. Military Press 20 x 12 Behind head, super stretchy 30 x 12 35 x 11 35 x 7 dropsetted- 30 x 3 Cable Upright Rows 15 x 12 20 x 12 25 x 6 DB Lateral Raise 12 x 12 14 x 12 16 x 6 dropsetted- 12 x 6 Front Raises 10 x 8 Cable One Arm Tricep Extension 5 x 15 7.5 x 12 Seated Tricep DB Press 14 x 12 16 x 12 Close Grip Bench w/ curl bar 20 x 12 30 x 12 Machine Tricep Extension 30 x 12 40 x 8 Rope Pushdown 20 x 12 25 x 6 dropsetted- 15 x 12 some of dat slow n squeezy stuff
Adam|Spakka Posted July 20, 2012 Author Posted July 20, 2012 20/7/12 Strong day. Deadlift 60 x 12 80 x 12 100 x 8 120 x 4 Pr. never even touched 120 before 100 x 3 60 x 12 off platform Leg Extensions 50 x 12 60 x 12 80 x 10 80 x 8 Calf Raises off Leg Press 50 x 20 70 x 30 100 x 20 80 x 20
Adam|Spakka Posted July 26, 2012 Author Posted July 26, 2012 23/7/12 Chest Press Machine 30 x 12 40 x 12 50 x 9 35 x 12 DB Incline Bench 18 x 12 20 x 4 dropset- 16 x 4 Cable Crossovers 6.25 x 12 7.5 x 12 10 x 12 Pec Dec 40 x 12 45 x 4 Cable Curl 10 x 12 15 x 12 EZ Bar Curl 20 x 12 30 x 8 24/7/12 Straight Arm Pushdown 15 x 12 25 x 12 20 x 6 Cable Seated Row 25 x 20 35 x 15 40 x 12 Close Grip Pulldown 45 x 12 55 x 6 Low Row Machine 80 x 6 90 x 3 Deadlift 60 x 12 80 x 12
Adam|Spakka Posted July 27, 2012 Author Posted July 27, 2012 26/7/12 Military Press 20 x 20 30 x 12 35 x 6 30 x 11 30 x 6 DB Lat Raise supersetted with DB shoulder presses 14 x 12 -- 12 x 8 16 x 10 -- 12 x 10 10 x 12 -- 10 x 4 Tricep Pushdown 12.5 x 12 22.5 x 12 30 x 4 25 x 4 Close Grip Bench 40 x 8 35 x 12 Tricep Pushdown 20 x 12 25 x 5 27/7/12 Deadlift 60 x 12 80 x 12 100 x 10 110 x 4 dropsetted- 60 x 12 Leg Curl 50 x 12 60 x 6 Leg Extensions 50 x 12 60 x 12 70 x 6
Adam|Spakka Posted July 30, 2012 Author Posted July 30, 2012 30/7/12 Bench Machine 40 x 12 50 x 12 60 x 3 50 x 6 Gym packed out, going back later ;/
Adam|Spakka Posted July 30, 2012 Author Posted July 30, 2012 30/7/12 DB Incline 12 x 12 16 x 12 20 x 10 22 x 5 Crossovers 7.5 x 12 10 x 11 12.5 x 3 7.5 x 6 Preacher Curl (Did a lot of half reps with these, trying to get a good pump) 20 x 12 25 x 8 27.5 x 7 20 x 9 Cable Curl 15 x 12 No rest- 17.5 x 3
Adam|Spakka Posted August 1, 2012 Author Posted August 1, 2012 31/7/12 Cable Vbar Row 30 x 20 40 x 15 50 x 12 swingy reps 40 x 12 Low Rope Row Supersetted with straight arm pushdown 25 x 20 & 20 x 10 20 x 20 & 15 x 10 Pulldowns 40 x 12 wide grip 50 x 8 underhand
Reevesy Posted August 1, 2012 Posted August 1, 2012 31/7/12 Cable Vbar Row 30 x 20 40 x 15 50 x 12 swingy reps 40 x 12 Low Rope Row Supersetted with straight arm pushdown 25 x 20 & 20 x 10 20 x 20 & 15 x 10 Pulldowns 40 x 12 wide grip 50 x 8 underhand why no deadlift or biceps?
Adam|Spakka Posted August 1, 2012 Author Posted August 1, 2012 Deadlifting on leg day now do biceps with chest ran out of time. gym closes at 10.
Reevesy Posted August 1, 2012 Posted August 1, 2012 Deadlifting on leg day now do biceps with chest ran out of time. gym closes at 10. fair enough mang
Adam|Spakka Posted August 3, 2012 Author Posted August 3, 2012 3/8/12 Military 30 x 12 40 x 10 50 x 2 hmm.. 30 x 12 Lat Raise 10 x 12 x 2 12 x 12 Reverse Flyes 10 x 12 x 2 Tricep Pushdown 20 x 12 25 x 12 30 x 4 25 x 5 wot -.- 15 x 15 Leg Curl 60 x 11 70 x 4 Extensions 60 x 12 70 x 6 Calf Raises off Leg Press 70 x 30 90 x 30 Did some abs, today was rly a catchup day, missed delts yday cos i wasnt feelin it so mashed delts, triceps n legs in to one. Progress pics: https://dl.dropbox.com/u/28418536/2012-08-03%2021.06.25.jpg https://dl.dropbox.com/u/28418536/2012-08-03%2021.07.29.jpg
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