Adam's Training Log

[Adam|Spakka]

Took today off to rest my back, back tomoz for abs and arms, not deadlifting or anything that puts stress on my lower back for a few weeks till my back recovers. Cooked, portioned and froze over 60 portions of turkey breast the other day at work, also ordering in fruit to eat throughout the day, working as a chef has its benefits :)

[Rihana Pm Me]

http://startingstrength.com/get-started/programs

[Rihana Pm Me]

On 3/29/2017 at 8:11 AM, Briggsy said:

Beastmode

 

repped for archer avatar

 

season 8 this wednesday turn up

[Adam|Spakka]

Leg press

40 x 8 x 2

60 x 8

80 x 8

130 x 8

150 x 8 x 2

 

leg extensions think I was doing 60kg 12 reps 4 sets

 

lying leg curl again I think 60kg 12 reps 4 sets

 

seated calf raises

20 x 12 x 2

30 x 12 x 2

40 x 12 x 2

50 x 12 x 2

 

50 standing body weight calf raises on stairs

cant walk

[Mudbone]

dont u squat?

[Adam|Spakka]

Took this morning off as over past 2 days I've done a full body workout and everything was sore.

shoulders tomorrow.

[BBLacK]

keep it up!

[Adam|Spakka]

Quick shoulder session tonite with an old mate from school who's massive now..

 

he does sets of 25, 20, 15 reps then a final set of up to 30 for a burnout.

started on a shoulder press machine which uses plates which I've never used before, started with 40kg, went up to 60 then back down to 40, 30.

did front raises with 7.5kg dumbells

rear deltoid machine no idea what weight

shrugs with 20kg plates each side, 30 reps x 3 sets

finished off with a machine military press 20 reps

 

never trained with such high reps but the burn was unreal and definitely liked the intensity, will definitely chuck in a few higher rep days every now and again.

[Maxboy]

high volume for a way out xd

[Adam|Spakka]

got food poisoning fml

[Puyol]

goodshit mo

[Adam|Spakka]

Not been eating properly for past few days due to being sick so low energy levels And lower back still isn't 100% so no squatting yet.

 

Leg press

40 x 12

80 x 12

120 x 12

160 x 12

180 6

 

Curls extensions calf raises body weight squats 

 

[Mantis]

I have pneumonia pretty sure, FML.

[Adam|Spakka]

db shoulder press

8 x 8

14 x 8

20 x 8

20 x 8

20 x 4

 

lateral raise

8 x 12

8 x 12

10 x 12

10 x 12

 

reverse pec Dec

33 x 12

40 x 12

47 x 12

47 x 12

 

Front raise

10 x 12

15 x 12

15 x 12 last few reps cheated going down strict form

12 x 12

 

10mins left

 

cable upright row and cable curl superset

13 x 12

16.5 x 12

19 x 12 drop set-

13 x 12

 

Seated alternate db curl

6 x 12

8 x 12

10 x 12

12.5 x 12 stood up and cheated out last few reps

 

cable rope hammer curl

13 x 12

19 x 12 straight into-

16.5 x 12 straight into-

13 x12

 

 

 

[Adam|Spakka]

Deadlift

3 warm up sets with 40

60 x 8

100x 8

120 x 1

100 x 5 sharp pain in my back need form checking ffs

80 x 8

 

rope straight arm pulldown

11 x 12

16 x 12

21 x 12

26 x 12

 

Wide pulldown 

26 x 12

21 x 12 

17 x 12 0 mind muscle connection here wasn't feeling these at all even going light was just feeling like elbow work :/

 

v bar pulldown

17 x 12

21 x 12

24 x 9

 

V bar cable row

47 x 12

47 x 12

54 x 8 drop set-

30 x 12

 

 

[Adam|Spakka]

Got a 60 mile charity bike ride coming up with work June 5th so going to start doing higher reps for legs.

[Adam|Spakka]

Db bench worked up to 22 x 8 x 2 then last set 22 x 4

 

incline flyes up to 16 x 12

 

decline bench 50 x 12

60 x 8

50 x 12

 

finished with some tricep work

[Adam|Spakka]

Db military

12.5 x 8 x 2
20 x 8
22 x 8
24 x 3 heavily spotted 1st and 3rd rep. So basically 24 x 1

Front raise
10 x 12
12 x 12
14 x 12

 

Lateral raise
10 x 12 x 3

 

Smith Machine shrug
40 x 12 x 2
70 x 12 x 2

 

Reverse pec Dec
33 x 12
43 x 12
47 x 12

 

Upright row and cable curl superset
16.5 x 12
20 x 12
23 x 12
23 x 12

 

Preacher curl
20 x 12
25 x 12
30 x 12

[Adam|Spakka]

been doing a bit of intermediate yoga on my break at work for flexibility/recovery to assist with gym sessions. Yesterday did advanced flexibility and it was very tough however managed to do most exercises will try again the same workout in a couple weeks.

 

this morning-

arranged with training partner to meet at 8am as we were both off work but he didn't show up till I rang him at 8:35 and he had just woken up so wasted 35mins and wasn't prepared to wait another hour for him to arrive.

quick leg session before going home to cook for all family coming round Today

 

Squat
30 x 8 x 2
60 x 8
70 x 8
70 x 8

 

Leg extension
45 x 12
65 x 12
65 x 12

 

Lying curl
40 x 12
53 x 12

60 x 12

 

thinking of moving over to a more strength based programme, been following bodybuilding exercises/rep ranges and patterns since I started training and never really felt like I'm as strong as I could/should be.

 

Edited April 23, 2017 by Adam|Spakka

[Adam|Spakka]

Shoulders

 

Military press

 

20kg x 5

40kg x 5

50kg x 1

35kg x 5 x 3

 

Front raises

15 x 8 x 4

 

Lateral raises

12.5 x 8 x 2

15 x 8 x 2

 

Reverse pec Dec

40 x 8

60 x 8 x 3

 

Shrug

20s x 8 x 3

 

did some weighted carries with 30kg dumbells around the gym. Did some upright cable rows.

[Adam|Spakka]

Deadlift

60kg x 5

60kg x 5

70kg x 5

100 x 5

105 x 5

110 x 5

 

Dead stop dumbell row

17.5 x 8

22 x 8

26 x 8

 

Straight arm pulldown 

20 x 8

23.5 x 8 x 3

Close grip pulldown

25 x 8

31.5 x 8 x 2

 

Wide grip pulldown behind head

17.5 x 8

20 x 8 x 2

 

Edited April 28, 2017 by Adam|Spakka

[Adam|Spakka]

Bench press

 

20kg x 5

40kg x 5

55kg x 5

60kg x 5

65kg x 3

70kg x 1

 

did incline flyes with 14s and did some arm super sets and hanging leg raises to finish.

[Adam|Spakka]

Squat

20kg x 5

40kg x 5

65kg x 5

70kg x 5

75kg x 3

90kg x 1

100 x 3

 

Dumbell SLD

20 x 8

26 x 8

30 x 8

32 x 8

 

Lying leg curl

46 x 8

60 x 8

60 x 8

 

Leg extension

55 x 8

65 x 8

75 x 8

85 x 8 drop set 

45 x 8

 

Calf raises

40 x 8

60 x 8

60 x 8 drop set

20 x 30

 

50 bw calf raises

Edited May 2, 2017 by Adam|Spakka

[TOKL]

right xd

[Adam|Spakka]

Military

20kg x 5

40kg x 5 x 3

45 x 5 x 2

 

Front raises

14 x 8 x 2

16 x 8 x 2

 

Lateral raises

16 x 8 x 2

14 x 8

 

Reverse pec Dec

40 x 8

49 x 8

56 x 8

60 x 8

 

Shrug

22.5 x 8

25 x 8

25 x 8

 

Weighted carries

worked up to 42kg dumbells walking round the gym, finished with 2 laps @ 32kg