Adam's Training Log

[Adam|Spakka]

23/10/12

Db Dead

16 x 12

22 x 12

26 x 12

28 x 12

Curl

60 x 12

60 x 12

50 x 12

Leg Extensions

60 x 12

80 x 8

90 x 6

[Adam|Spakka]

24/10/12

Machine Shoulder Press

20 x 12

40 x 12

50 x 12

60 x 4

40 x 8

Db Lateral Raise

7 x 12

9 x 12

10 x 12

Db Front Raise

12 x 12

16 x 8

12 x 15

Db Press

16 x 12

20 x 8 spotted

12 x 12

Bb Shrugs

40 x 20

70 x 20

90 x 20

[Reevesy]

told u about 10 times to prioritize ur exercises, why dont u ever make any progression lol, uve been doing 20s for like a year!! are u bulking or cutting, what u weighing etc?

[Dog]

rear delts? also as dale said, priorotise, you should be doing overhead press first.. why would you pre-exhaust your front delts so that ur overhead is predominantly triceps when overhead press is probs the best shoulder mass builder? :S

[Adam|Spakka]

Did back last night. Didnt log anything.

Started wi lat pulldowns then did underhand

then did cable rows wide grip then v bar

finished wi arms worked up to 35x12 wi curl/skullcrusher/cg bench tri set

[Adam|Spakka]

26/10/12

DB Incline Bench

16 x 10

28 x 8

30 x 0

22 x 10

Flat

26 x 8

26 x 8

24 x 7

Cables

12.5 x 12

15 x 8

15 x 8

Pec Dec

50 x 12

60 x 7

50 x 8

[Hotkeying]

I love the 30x0, yolo'd

arny would be proud

[Tris]

You should really establish more of a proper routine and diet man. Go to bb.com and follow a 4 or 5 day split, the exercises are posted in an order for a reason.

[Adam|Spakka]

You should really establish more of a proper routine and diet man. Go to bb.com and follow a 4 or 5 day split, the exercises are posted in an order for a reason.

Yea i know been thinking the same recently lol. My diet is pretty good atm though i count cals shhoting for 300g protein/carbs & 100g fat. Any recommendations to a specific routine?

[Dog]

You should really establish more of a proper routine and diet man. Go to bb.com and follow a 4 or 5 day split, the exercises are posted in an order for a reason.

Yea i know been thinking the same recently lol. My diet is pretty good atm though i count cals shhoting for 300g protein/carbs & 100g fat. Any recommendations to a specific routine?

we've been posting telling u ur training stupidly for ages now, tris posts, and u respond to his advice? lol.

[Hotkeying]

don't cry dog

[Adam|Spakka]

You should really establish more of a proper routine and diet man. Go to bb.com and follow a 4 or 5 day split, the exercises are posted in an order for a reason.

Yea i know been thinking the same recently lol. My diet is pretty good atm though i count cals shhoting for 300g protein/carbs & 100g fat. Any recommendations to a specific routine?

we've been posting telling u ur training stupidly for ages now, tris posts, and u respond to his advice? lol.

99% of ur posts on this forum r u "trolling". how do i know when ur being serious or not.

[Dog]

You should really establish more of a proper routine and diet man. Go to bb.com and follow a 4 or 5 day split, the exercises are posted in an order for a reason.

Yea i know been thinking the same recently lol. My diet is pretty good atm though i count cals shhoting for 300g protein/carbs & 100g fat. Any recommendations to a specific routine?

we've been posting telling u ur training stupidly for ages now, tris posts, and u respond to his advice? lol.

99% of ur posts on this forum r u "trolling". how do i know when ur being serious or not.

yh ur right, how would u possibly know if i were trolling or not when i asked why u pre-exhaust ur front delts before doing shoulder press, and when i asked why u dont train rear delts.. i could see how u could see how that might be trolling.

[Adam|Spakka]

see...

[Hotkeying]

see...

ignore all these haters dude, all the raw eggs, TRT and steroids has got to their heads, even if they're not big yet

can't handle a natty warrior, dw we'll get the last laugh when they end up like arnold

[Dog]

see...

i don't see ur point, that was called sarcasm, not trolling.

[Tris]

Anything man

http://www.bodybuilding.com/fun/free-video-trainers.html

Just pick something and stick with the routine/split, fix diet and you will see results.

[Reevesy]

see...

ignore all these haters dude, all the raw eggs, TRT and steroids has got to their heads, even if they're not big yet

can't handle a natty warrior, dw we'll get the last laugh when they end up like arnold

trt and steroids... ur clever

[Dog]

wtf is TRT

[Reevesy]

wtf is TRT

testosterone replacement therapy

[Dog]

wtf is TRT

testosterone replacement therapy

tyrannosaurus rex treatment.. for kunts who want to morph into a dinosaur

[Hotkeying]

trt its dynamite

[Adam|Spakka]

28/10/12 bit of a quick one only had like 30mins before work

2 warm up sets of 10 reps on leg extensions @ 40, 45.

Smith Machine Squat (no squat rack)

40 x 10

60 x 10

70 x 10

Leg Extensions

60 x 12

75 x 7

65 x 12

60 x 12

DB Stiff Legged Deadlift

26 x 10

30 x 10

34 x 5 forgot straps lol couldnt hold em

Seated Leg Curl

55 x 10

60 x 10

65 x 6

[Adam|Spakka]

30/10/12

Db Bench

16 x 12

28 x 12

30 x 4

Db Incline Bench

26 x 8

28 x 8

28 x 6

Decline Bench w/ smith machine

40 x 12

50 x 12

60 x 3+7 negatives

Incline Flyes

14 x 12

16 x 12

18 x 12 last few spotted

Cables (one armed both sides then both arms)

6.25 x 8

10 x 8

Rope Pushdown

20 x 12

30 x 5 dropset-

25 x 6

Tricep kickbacks

10 x 12

12 x 12

14 x 12

Skullcrushers

20 x 12

25 x 12

30 x 12

Preacher Curl

30 x 8

25 x 12

30 x 10

Db Preacher Curl

10 x 12

12 x 8

12 x 8

Bb curl

20 x 21s

20 x 12 x 2

[Adam|Spakka]

30/10/12

Straight Arm Pushdown

25 x 12

30 x 12

30 x 12

Wide Grip Pulldown

50 x 12

65 x 12 lots of swing

60 x 12 less but still swingy

50 x 12 solid form last 2 swingy

VBar Cable Row

40 x 12

50 x 12

50 x 12

Wide Grip Cable Row

30 x 12

40 x 12

50 x 12