Adam's Training Log

[Dog]

surely you're way over 20kg on most of ur db exercises :S

[Adam|Spakka]

did some forearm training last night, would be able to start my split again today with chest but gym sucks and closes at 5 on saturdays. to anyone who reads this what r ur gyms opening times during weekends?

[Dog]

6am-8pm weekends and fridays. 6am-10.30pm weekdays

[Adam|Spakka]

17/9/12

Squat

30 x 5 x 3

50 x 5

60 x 5

65 x 12

Calf Raises

40 x 30

60 x 15

60 x 8

[Adam|Spakka]

18/9/12

Military

20 x 5

25 x 5

25 x 3

30 x 3

35 x 3

40 x 11

Did some arms aswell.

[Adam|Spakka]

26/9/12

Leg Press & Calf raises off leg press supersets

60 x 50 & 60 x 40

70 x 40 & 70 x 30

80 x 30 & 80 x 20

90 x 20 & 90 x 10

100 x 10 & 100 x 10

110 x 10 & 110 x 10

90 x 20 & 90 x 10

70 x 30 & 70 x 20

60 x 40 & 60 x 30

50 x 50 & 50 x 40

Decline Situps

bw x 12

bw x 11

bw x 8

bw x 6

[Dog]

what the fuck are you doing lol

[Steroids]

what the fuck are you doing lol

he's doing decline situps ffs get off his back

g2g, arm day, im doing 1 set of curls, 900 reps

[Reevesy]

stop training or train properly, stop doing all these gay methods you're making up. do a full weekly split with 3/4 exercises per bodypart like a normal person and follow a god damn linear progressional training routine. diet you do whatever your goal is.

you dont see ronnie coleman supersetting calfraise with legpress for 10 sets. that is not how you get big.

[Hotkeying]

haters guna hate...

troll level: advanced

[Adam|Spakka]

27/9/12

Did chest n triceps

worked up to 24x7 on incline dbs, did decline aswell

triceps felt good

[Adam|Spakka]

28/9/12 back

felt good today. Stopped pussying around only moving up in weight little bits at a time on my exercises and made good progress today

worked up to 75x5 on pulldowns, pb

did some cable rows and straight arm pushdowns too

Edited September 28, 2012 by Adam|Spakka

[Adam|Spakka]

1/10/12

Worked up to 20x8 on arnold press (pb for me rofl) pre exhaustion then went onto standing military and cable lat raises. Finished wi db shrugs

[Dog]

why are u bothering to post what you did if you're just posting a rough guide of the exercises u did without numbers, the purpose of a log is to track your progress, if you aint putting down what you're doing, how the fuk is it gonna help

[Adam|Spakka]

just a rough guide for me on what im working up to on my main exercises lol, and most time cba anyway

3/10/12

did chest n tris this morning

and back biceps tonite

for joe: (:P)

Deadlift - first time deadlifting properly in agesss, straps finally arrived, have flu btw

60 x 8

90 x 8

110 x 6

130 x 0 Got it up tiny bit wasnt moving, pissed :( mebe down to the flu dunno

110 x 2 dropped-

90 x 6

Underhand pulldown

60 x 8

70 x 8

80 x 5

wide grip

50 x 8

60 x 8 bad form

45 x 8 super strict stretchy n stuff

cable row

70 x 8

85 x 8

90 x 8

Cable curl

15 x 8

20 x 8

25 x 8

DB Curls

12 x 8

18 x 6

14 x 8

18 x 5

[Adam|Spakka]

currently supplementing with bsn cellmass and aminox. whey protein sources r ON gold standard & gaspari probiotic whey

[Dog]

Thats more like it, gd lad.. why do you buy such expensive protein though, u richard branson? Should use myprotein.co.uk

[Adam|Spakka]

Iv tried cheaper stuff in past n its or8 but this stuff i got atm is 100x nicer. Also in my gaspari whey i got cookies and cream flavour so theres actually little bits of cookies inside it lol. Lush. And yh im not short on money:p

[Dog]

Fair enough lol. Ive found all myprotein flavours to be quite nice so far but none are amazing lol

[Adam|Spakka]

Last night

Chest press

40 x 8

50 x 8

60 x 8

Pec Dec

45 x 8

55 x 8

60 x 8

Tricep extension machine

30 x 12

40 x 12

50 x 8

Rope Pushdown

20 x 8

25 x 8

15 x 12

Skullcrushers & CG bench superset

20 x 8

25 x 8

30 x 8

Preacher Curl

20 x 8

25 x 8

30 x 8

25 x 8

DB Curls

12 x 8

14 x 8

12 x 6

this morning

Arnold Press

16 x 8

20 x 8 last rep spotted

18 x 7

Lat Raise

12 x 8

14 x 8

16 x 8

Underhand front raise w/ ez bar

15 x 8

20 x 8

25 x 8

Upright Rows

20 x 8

30 x 8

35 x 8

DB Shrugs

20 x 8

22 x 8

24 x 8

Leg Curl

50 x 8

60 x 8

70 x 8

Leg Extensions

50 x 8

60 x 8

70 x 15

Leg Press

50 x 8

80 x 12

90 x 12

Decline Crunches

15

15

8

Hanging leg Raises

12

12

12

[Dog]

Only 2 chest exercises, both machines? :s

[Adam|Spakka]

ya was getting good contractions and doing chest twice a week now to bring it out more.

[Adam|Spakka]

7/10/12 Dunno what happened today but the combination of me being pissed off cos training partner was late and finally got some new earphones to listen to my metal whilst training hit a spark in me and things just ticked.

Deadlift

60 x 12

100 x 8

120 x 8 PR +4reps

Straight Arm Pushdown

25 x 20

35 x 6

30 x 8

Cable Seated Rows

40 x 20

50 x 20 Max the cables go up to -.-

35 x 15 slow n squeezy

Wide Grip Pulldown

50 x 15

65 x 8

55 x 8 Spotted a fair bit

Close Grip Pulldown

60 x 8

60 x 5 Dropset-

55 x 3

DB Curls

12 x 8

16 x 8

Tried out another bicep exercise after watching Flex Lewis's bicep training vid, one armed cable curls off a bench, didnt rly log weights just felt goood.

[Dog]

50 x 20 Max the cables go up to -.-

put plate/s inside the rack

[Adam|Spakka]

Ya used to use dumbells but not allowed to anymore cos they r damaging the paint jobs lol. council ran health centre.