Adam's Training Log

[Reevesy]

not a bad military press for being stood mate, its not that far off your flat bench is it??

[Adam|Spakka]

Ye round about same lol.

[Reevesy]

Ye round about same lol.

wtf man lmao, and thats stood up not using your legs?? crazy shit..

my strict press is 70x3 and my bench today was 110x12 :s

[Adam|Spakka]

Hah, weak chest tho, not strong shoulders ;p

[Adam|Spakka]

Stopped fasting last week, found it worked well for me and taught me a lot, currently just trying a plain old caloric restriction diet.

Typical meal plan on a typical day, nothing is set in stone but this is the template i like to go by.

Breakfast: 1 scoop BSN Syntha 6, 25g oats - 493 cals

Dinner: 1 slice bread, 30g peanut butter, 20g jam, tin of tuna - 595 cals

Tea/Afternoon Meal:100g rice, 150-200g chicken breast (poached), some brocolli - 360 cals ish

Supper: 1 scoop syntha6, 500ml skimmed milk - 375 cals

Total roughly 70g fats 130g carbs 200g protein

[DeltaPapa]

dinner looks nice

[Reevesy]

lol man u know for dinner u could eat so much fucking more with the same amount of cals, like instead of 20 grams of jam u could have a wheetabix... a lot different in terms of filling and satisfying, eat less calorie dense food, pb is no good for dieting i figured as that 30 gram portion has 15 fat which is 135 cals, that could be 35 extra protein/carbs instead

[Adam|Spakka]

Meh its convenient for at work, i just prep it in morning takes 2mins and then bang it down at work, i dont have breaks at work so yea lol its just a quick bite rly. been working 6 days a week recently so on days off i just eat lots of beef and stuff :P

6/8/12

Flat DB Bench

12 x 12

16 x 12

20 x 10

18 x 10

Crossovers - Tested out a few angles with these, wi cables on lowest and highest settings.

7.5 x 12

10 x 12

5 x 12

7.5 x 8

Bench Machine

40 x 8

50 x 8

Cable Curl

15 x 20

20 x 12

Db Preacher

10 x 8

Bb Preacher

20 x 12

25 x 8

[Reevesy]

prioratise ur exercises bro, get some good compounds in, those are the tried and tested for adding sheer mass

[Adam|Spakka]

7/8/12

9 hour shift at work. constantly moving and pretty busy.

30min intense uphill bike ride home.

Romanian Deadlift - No straps today

50 x 34

60 x 21

70 x 8 dropset-

50 x 15

Cable VBar Row

25 x 20

40 x 12

Wide Grip Pulldown

30 x 20

50 x 8

Nothing left. the deadlifts destroyed me.

[Adam|Spakka]

9/8/12 had 20mins till gym closed

Db Press

10 x 12

14 x 15

18 x 6

Lateral Raise

8 x 15

10 x 15

Reverse Flyes

12 x 12 x 2

Smith Machine Shrugs

30 x 30

50 x 20

Tricep Pushdown

20 x 12

25 x 12

25 x 8

Edited August 9, 2012 by Adam|Spakka

[Adam|Spakka]

10/8/12 My birthday today :) went to a new gym this morning

Leg Press

80 x 12

120 x 12

150 x 6

Lying Leg Curl

45 x 12

55 x 6 dropset-

45 x 6

Leg Extensions

50 x 12

60 x 12

70 x 6

Seated Calf Raise

30 x 30

40 x 18

Didn't notice squat rack till end, would've squatted first but w/e

Squat

20 x 12

50 x 12

60 x 6

[Adam|Spakka]

11/8/12 Don't usually train on Saturdays cos i start work before the gym opens, but had a late start today so thought i'd train. Was a bit random, was going for a full body/burn as many calories as i can type workout.

Clean & Press

40 x 12

30 x 12

40 x 4

Underhand Pulldown

45 x 12

55 x 12

60 x 8

65 x 6

Tricep Pushdown

20 x 12

25 x 12

25 x 11

25 x 9

Cable Curl

10 x 20

15 x 12

[Jonny]

respect for keeping it up for so long

[Adam|Spakka]

Goin abroad for 3 weeks. not lifting at all prob gonna eat like a pig however ill be at the beach swimming/scuba diving/constantly moving so dunno how much weight im gonna put on/lose.

peace.

[Reevesy]

Goin abroad for 3 weeks. not lifting at all prob gonna eat like a pig however ill be at the beach swimming/scuba diving/constantly moving so dunno how much weight im gonna put on/lose.

peace.

be ok, have to live some time, enjoy it.

[Adam|Spakka]

Back from holiday. Weighed in this morning at 166.2lbs, gained quite a bit of weight ha but had fun and got a tan so w/e :p

College enrolment tomorrow, get to see the gym and stuff hope it's atleast half decent. Start training tomorrow aswell got a new routine put together from bits of Steve Cook's new routine on bb.com :) Thinking back and reviewing this year so far workout wise, most of it was very random and i think i was being lazy, i seemed to be always in a rush to get out of the gym, when i started training i was doing loads of exercises/sets/reps, however recently i had started doing fewer exercises and just not training as intensely as i would have liked. So from now on i'll be training more intensely, with more sets/exercises, lots of supersets in this routine and i'll be on a steady bulk.

https://dl.dropbox.com/u/28418536/2012-08-06%2021.26.29.jpg

Edited September 2, 2012 by Adam|Spakka

[Adam|Spakka]

3/9/12 First day back in gym, hello baby

Incline DB Bench

14 x 12

16 x 12

18 x 12 Dropsetted-

14 x 5

Incline Flyes

14 x 12

14 x 9

16 x 8 Dropset-

6 x 12 dbs felt so light yet everything felt so painful lol

Flat DB

16 x 8

14 x 12

14 x 12

18 x 6

Tricep Pushdown

15 x 12

20 x 12

27.5 x 8 Dropset-

15 x 8

Skullcrushers & CG bench w/ ez bar supersets

20 x 12

25 x 10

25 x 10

20 x 8 & 20 x 12

DB Overhead Extensions

14 x 12

14 x 12

16 x 9

[Adam|Spakka]

4/9/12 Gym was packed today, cannot stand it when its like this :(

Straight Arm Pushdown

15 x 12

20 x 12

25 x 7

15 x 8

Low Row Machine

70 x 12

80 x 12

90 x 5

K gym was too packed went upstairs did 10mins treadmill speed 10.

CG Pulldown

40 x 12

55 x 12

65 x 7

Cable Curl

15 x 12

20 x 8

22.5 x 5 Dropset-

17.5 x 6

Seated DB Curl

10 x 6

14 x 8 Dropset-

10 x 6

16 x 6 cheat

[Adam|Spakka]

5/9/12

Stiff Leg Deadlifts (no straps)

60 x 12

80 x 12

90 x 1 Can't hold it -.-, straight into:

60 x 12

Lying Leg Curl

40 x 12

50 x 7

45 x 7 Dropset-

30 x 8

Squat

30 x 12

50 x 7

60 x 9 Could've done more but felt a really sharp pain down in my abs, dunno what it was, had to stop:/ very little rest into:

40 x 12 fast burn reps

Extensions

45 x 12

55 x 12

65 x 12 dropset-

40 x 8

Leg Press

60 x 12

100 x 12

130 x 12

Seated Calf Raise

30 x 30

40 x 20 dropset-

30 x 15

Burnt. Out.

[Adam|Spakka]

6/9/12 First time training in college gym, small as hell, haven't seen anyone in college that looks like they actually train though so reckon i've got the place to myself for a strong amount of time. DBs only go up to 20kg though and equipment is very very basic.

DB Press

12 x 12

16 x 10

18 x 5 Dropset-

14 x 4

Lat Raise

10 x 12

12 x 12

14 x 8 Dropset-

10 x 6

Reverse Flyes

8 x 12

10 x 12

12 x 12

8 x 12

DB Front Raise

12 x 12

12 x 12

14 x 8 Dropset-

10 x 12

DB Shrugs

16 x 12

20 x 12 x 2

Got carried away, late for class on first day lollllll

[Downs`]

thats strong mate

[Reevesy]

the dumbbells only go up to 20? i would never ever fucking set foot in there lmfao

[Adam|Spakka]

50p/session brah ;) gotta be saving dem pennies now im a student n'all...

[Adam|Spakka]

will mainly be using other gyms anyways today was purely for convenience