Adam's Training Log

[Hotkeying]

ur missing ur pull ups and deadlifts there sahn

[Adam|Spakka]

Hmm pullups.. never done em before kinda afraid of attempting n failing ha

[Hotkeying]

ik what you mean, used to be the same with deadlifts for me. Just gotta learn to love them I guess, get a pull up bar for like 10quid and do them at home for a bit if ur worried about embaressing urself at the gym

[Tris]

Wide grip pull ups, best back exercise world.

[Adam|Spakka]

31/10/12 Went to english institute of sport last night usin all their fancy equipment with cushioned seats on everything lol, was expecting a well-equiped gym...

no squat rack/smith machine

Leg Press (Pure strength machine, leverage)

40 x 12 x 2 Warm up

80 x 12

130 x 12

170 x 12

190 x 12

150 x 20

Leg Extensions

60 x 12

70 x 12

80 x 12 max the machine goes up to

Hamstring kickback machine

25 x 12

35 x 12

60 x 12

[Adam|Spakka]

1/11/12

DB Press

12 x 12

22 x 12

24 x 6

24 x 8 Last few spotted

Lat Raise

6 x 12

12 x 12

16 x 12

Facepulls

25 x 12

27.5 x 12

27.5 x 12

One armed rear cable flye

2.5 x 12

3.75 x 12

5 x 12

Upright Row wi plate

15 x 12

20 x 12

20 x 12

DB Shrugs supersetted with a dumbell row with elbows stook out for traps

20 x 15 & 18 x 8

20 x 15 & 16 x 10

20 x 15 & 14 x 12

[Adam|Spakka]

5/11/12 Training Partner ditched me for a party today without letting me know till i rang his mum to find out ha. Won't be training with him anymore, back to early morning starts & training throughout the day around classes, was never any good of a training partner anyway. Also passed CBT so will be on the road soon meaning easier+faster to&from gym/college/home etc.

DB Incline

14 x 12

26 x 6 -.-

26 x 5 -.-

24 x 4 -.-.-.-.-.-.-.-.-

DB Flat

22 x 12

26 x 4 Dropsetted-

20 x 8 triceps were on fire, pecs not so

Cables (one armed then both arms = 1 rep)

10 x 8

12.5 x 6 dropsetted-

6.25 x 8

Pec Dec

50 x 12

60 x 8

70 x 3

Meh.

[Adam|Spakka]

Been training this week just cba to log. Lots of college work to do

[Adam|Spakka]

Need somewhere to log my fitness always hated writing things down in a book and these forums always worked well for me. So here goes let's see if I can log my training. Does anyone else still log their training here?

 

Current situation: 80kg, not been to the gym/trained in over 2 years, 70 hour/6 day working weeks, just signed up to a gym and planning on doing a 3 day split on my break at work (usually have between 3pm - 5pm give or take, allowing for a 30 minute commute time giving me at the best 1h30 gym time) May do a bit on my day off but will see. 

[Adam|Spakka]

[Psycho]

Gl

[Adam|Spakka]

First session back, had 30minutes

 

5 mins cardio warm up on treadmill 

 

deadlift

 

20 x 8

40 x 8

50 x 8

70 x 8

80 x 8

really low rest times

 

cable row

20 x 12

30 x 12

40 x 12

Edited March 23, 2017 by Adam|Spakka

[Adam|Spakka]

Original plan failed of going to gym on break at work, not enough time.

going to gym every morning for 7am and getting a good session in before starting work @ 9.

Also looks like I'll be able to train more than 3 days a week so will be doing a 5 day split.

db bench pressed up to 24x6 and squatted 70kg x 5. This morning did some shoulder isolations, abs and calves as I feel these were neglected over the past 3 sessions.

deadlifting tomoz.

will be training mon-fri and having weekends off. 

[Allan]

Good shit for posting this on foe forums adam, if you have weekends off and still have an account we'd love to see you come back

[Adam|Spakka]

I Don't have weekends off work mate ;) would love to though :( x

[Adam|Spakka]

Trained this morning, aching everywhere, did 30 mins of cardio followed by 5-10 mins of stretching, then did some light back work.

[Adam|Spakka]

Chest session today worked up to 26kg dumbells for 3 reps on db bench press, 60kg x 3 on decline barbell bench press, also did some cable crossovers, press ups and finished with a bit of ab work.

[Adam|Spakka]

Deadlift up to 100 x 5

Did a few variations of rows and close grip pulldowns

 

taking the weekend off and starting a new 5 day split from Monday.

[Gert]

gl ;p

[Adam|Spakka]

35mins incline 5.5 treadmill speed 5

[Adam|Spakka]

Pulled something in my lower back deadlifting last week, struggling to exercise with it, even light jogging is painful.

fml. 

[Adam|Spakka]

Decline bench up to 70x4 struggled last rep

db bench 24s

ran out of time

[Adam|Spakka]

db shoulder press

10 x 8 x 2

16 x 8

18 x 8

20 x 7

22 x 2

 

Think I always go to heavy on my isolations so going to drop the weights right down and focus on 100% proper form. 

 

Superset of lateral raises and rear raises

8 x 8 x 3

 

cable upright rows

rope pushdowns

rope overhead extensions

 

 

[Briggsy]

Beastmode

[Jordan]

  @Adam|Spakka