Adam's Training Log

[Adam|Spakka]

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]

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]

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]

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]

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]

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]

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]

how tall are you?

and why you only doing 2 sets per exercise.

[Adam|Spakka]

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]

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]

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]

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

[Reevesy]

lol good job that deadlift has finally popped up

[Adam|Spakka]

haha on a caloric deficit aswell

[Reevesy]

haha on a caloric deficit aswell

yh winning

[Adam|Spakka]

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]

30/7/12

Bench Machine

40 x 12

50 x 12

60 x 3

50 x 6

Gym packed out, going back later ;/

[DeltaPapa]

NICE MATE!

[Adam|Spakka]

NICE MATE!

wots nice

[Adam|Spakka]

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]

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]

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]

Deadlifting on leg day now

do biceps with chest

ran out of time. gym closes at 10.

[Reevesy]

Deadlifting on leg day now

do biceps with chest

ran out of time. gym closes at 10.

fair enough mang

[Adam|Spakka]

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