Hotkeying Posted October 30, 2012 Posted October 30, 2012 ur missing ur pull ups and deadlifts there sahn
Adam|Spakka Posted October 30, 2012 Author Posted October 30, 2012 Hmm pullups.. never done em before kinda afraid of attempting n failing ha
Hotkeying Posted October 30, 2012 Posted October 30, 2012 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
Adam|Spakka Posted November 1, 2012 Author Posted November 1, 2012 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 Posted November 2, 2012 Author Posted November 2, 2012 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 Posted November 5, 2012 Author Posted November 5, 2012 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 Posted November 8, 2012 Author Posted November 8, 2012 Been training this week just cba to log. Lots of college work to do
Adam|Spakka Posted March 16, 2017 Author Posted March 16, 2017 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 Posted March 20, 2017 Author Posted March 20, 2017 (edited) 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 Posted March 20, 2017 Author Posted March 20, 2017 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 Posted March 20, 2017 Posted March 20, 2017 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 Posted March 20, 2017 Author Posted March 20, 2017 I Don't have weekends off work mate ;) would love to though :( x
Adam|Spakka Posted March 21, 2017 Author Posted March 21, 2017 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 Posted March 22, 2017 Author Posted March 22, 2017 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 Posted March 23, 2017 Author Posted March 23, 2017 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.
Adam|Spakka Posted March 27, 2017 Author Posted March 27, 2017 Pulled something in my lower back deadlifting last week, struggling to exercise with it, even light jogging is painful. fml.
Adam|Spakka Posted March 28, 2017 Author Posted March 28, 2017 Decline bench up to 70x4 struggled last rep db bench 24s ran out of time
Adam|Spakka Posted March 29, 2017 Author Posted March 29, 2017 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
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