Adam's Training Log

[Adam|Spakka]

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

[Steroids]

whats your split?

[Dog]

Whyd u do shoulder press with chest?

[Adam|Spakka]

*tricep overhead dumbell press

delts arms

back bis

chest tris

legs

[Dog]

Tricep press? O.o wtfs that lol

[Reevesy]

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]

Ya.

[Adam|Spakka]

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]

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]

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]

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]

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]

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]

DB deadlift

even hodge twins know this is a sure way to snap your shit up, do you DB squat too

[Adam|Spakka]

If i thought it was at all unsafe i wouldnt do it. Feels good in hams. And no.

[Adam|Spakka]

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]

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]

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]

Skullcrushers supersetted with CG Bench

30 x 12

35 x 12

Love these, did you get that from zyzz?

[Adam|Spakka]

Ya :p love the burn of every rep of bench

[Dog]

how the hell do u military press 50kg and only bench 24s? :s how is ur form on military press?

[Tris]

^^This

and 35kg x12 skull crushers while supersetting them with close grip? What. Are you just all arms mate.

[Adam|Spakka]

Good form.

[Adam|Spakka]

Not sure what you mean Tris. I like to put it at end of any tricep workouts for burnout

[Hotkeying]

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