Adam|Spakka Posted October 23, 2012 Author Posted October 23, 2012 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 Posted October 24, 2012 Author Posted October 24, 2012 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 Posted October 24, 2012 Posted October 24, 2012 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 Posted October 24, 2012 Posted October 24, 2012 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 Posted October 26, 2012 Author Posted October 26, 2012 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 Posted October 26, 2012 Author Posted October 26, 2012 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 Posted October 26, 2012 Posted October 26, 2012 I love the 30x0, yolo'd arny would be proud
Tris Posted October 27, 2012 Posted October 27, 2012 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 Posted October 27, 2012 Author Posted October 27, 2012 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 Posted October 27, 2012 Posted October 27, 2012 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.
Adam|Spakka Posted October 27, 2012 Author Posted October 27, 2012 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 Posted October 27, 2012 Posted October 27, 2012 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.
Hotkeying Posted October 27, 2012 Posted October 27, 2012 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 Posted October 27, 2012 Posted October 27, 2012 see... i don't see ur point, that was called sarcasm, not trolling.
Tris Posted October 28, 2012 Posted October 28, 2012 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 Posted October 28, 2012 Posted October 28, 2012 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 Posted October 28, 2012 Posted October 28, 2012 wtf is TRT testosterone replacement therapy tyrannosaurus rex treatment.. for kunts who want to morph into a dinosaur
Adam|Spakka Posted October 28, 2012 Author Posted October 28, 2012 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 Posted October 29, 2012 Author Posted October 29, 2012 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 Posted October 30, 2012 Author Posted October 30, 2012 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
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