Adam|Spakka Posted October 9, 2012 Author Posted October 9, 2012 (edited) 8/10/12 DB Incline Bench 12 x 12 22 x 12 26 x 8 PR 22 x 12 Flat Flyes 12 x 12 12 x 12 Cable Crossover 12.5 x 12 15 x 8 10 x 12 Pec Dec 45 x 12 55 x 8 40 x 12 Tricep Pushdown 20 x 12 25 x 12 30 x 7 Seated DB Overhead Tricep Press 16 x 12 18 x 12 18 x 12 Edited October 9, 2012 by Adam|Spakka
Adam|Spakka Posted October 9, 2012 Author Posted October 9, 2012 *tricep overhead dumbell press delts arms back bis chest tris legs
Reevesy Posted October 9, 2012 Posted October 9, 2012 Tricep press? O.o wtfs that lol i think he means dumbbell extension behind head. most likely 2 arms as ive seen dan struggle with 17.5s single arm lol
Adam|Spakka Posted October 9, 2012 Author Posted October 9, 2012 9/10/12 Stiff legged DB deadlift 12 x 15 20 x 15 26 x 15 30 x 15 Leg Curl 60 x 8 70 x 6 55 x 12 Leg Press narrow 50 x 8 120 x 15 140 x 15 Leg Extensions 60 x 15 70 x 15 60 x 6 45 x 15
Hotkeying Posted October 9, 2012 Posted October 9, 2012 Those bloody leg extension machines man, I'm too socially awkward to ask how to adjust the seating so end up having to...fuck knows how to describe it, but I'm sure everyone's had the same problem at least once.
Dog Posted October 9, 2012 Posted October 9, 2012 I'm too socially awkward to ask how to adjust the seating didnt u make a load of posts on my log about how alpha u were
Hotkeying Posted October 9, 2012 Posted October 9, 2012 I'm too socially awkward to ask how to adjust the seating didnt u make a load of posts on my log about how alpha u were I don't take myself too seriously when I post shit here...but in all seriousness i am alpha.
Dog Posted October 9, 2012 Posted October 9, 2012 I'm too socially awkward to ask how to adjust the seating didnt u make a load of posts on my log about how alpha u were I don't take myself too seriously when I post shit here...but in all seriousness i am alpha. yeah sounds pretty alpha to me
Reevesy Posted October 9, 2012 Posted October 9, 2012 I'm too socially awkward to ask how to adjust the seating didnt u make a load of posts on my log about how alpha u were I don't take myself too seriously when I post shit here...but in all seriousness i am alpha. yeah sounds pretty alpha to me alpha and omega checking in. sup cunts
Steroids Posted October 10, 2012 Posted October 10, 2012 DB deadlift even hodge twins know this is a sure way to snap your shit up, do you DB squat too
Adam|Spakka Posted October 11, 2012 Author Posted October 11, 2012 If i thought it was at all unsafe i wouldnt do it. Feels good in hams. And no.
Adam|Spakka Posted October 11, 2012 Author Posted October 11, 2012 10/10/12 Barbell Military 20 x 12 40 x 12 50 x 6 PR +5 45 x 8 Underhand BB front raise 20 x 8 25 x 8 27.5 x 12 Lat Raise 6 x 8 8 x 8 10 x 12 Upright Row 25 x 12 30 x 12 35 x 8 BB Shrug 40 x 12 70 x 12 90 x 12 40 x 30 slow n squeezy
Adam|Spakka Posted October 11, 2012 Author Posted October 11, 2012 Did back tonight, didnt track anything as gym was packed so couldnt do much. stuck to machines like full rom lat pulldown etc.
Adam|Spakka Posted October 12, 2012 Author Posted October 12, 2012 12/10/12 DB Incline Bench 18 x 12 24 x 8 28 x 4 Flat DB Bench 22 x 12 24 x 5 22 x 12 Cable Crossovers - Went for the lower cable setting 5 x 12 7.5 x 12 10 x 6 dropped- 6.25 x 12 Pec Dec 40 x 12 50 x 12 60 x 8 Tricep Pushdown 25 x 12 30 x 12 15 x 21s DB Overhead Press 18 x 12 18 x 12 22 x 12 22 x 12 Skullcrushers supersetted with CG Bench 30 x 12 35 x 12 kicked out of gym at 9.
Hotkeying Posted October 12, 2012 Posted October 12, 2012 Skullcrushers supersetted with CG Bench 30 x 12 35 x 12 Love these, did you get that from zyzz?
Adam|Spakka Posted October 12, 2012 Author Posted October 12, 2012 Ya :p love the burn of every rep of bench
Dog Posted October 12, 2012 Posted October 12, 2012 how the hell do u military press 50kg and only bench 24s? :s how is ur form on military press?
Tris Posted October 13, 2012 Posted October 13, 2012 ^^This and 35kg x12 skull crushers while supersetting them with close grip? What. Are you just all arms mate.
Adam|Spakka Posted October 13, 2012 Author Posted October 13, 2012 Not sure what you mean Tris. I like to put it at end of any tricep workouts for burnout
Hotkeying Posted October 13, 2012 Posted October 13, 2012 I was thinking the same 35kg skull crushers damn that seems loads, but maybe i'm just saying that because its one of my weak areas
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