Adam|Spakka Posted March 30, 2017 Author Posted March 30, 2017 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 :) 1
Rihana Pm Me Posted April 2, 2017 Posted April 2, 2017 http://startingstrength.com/get-started/programs
Rihana Pm Me Posted April 2, 2017 Posted April 2, 2017 On 3/29/2017 at 8:11 AM, Briggsy said: Beastmode repped for archer avatar season 8 this wednesday turn up 1
Adam|Spakka Posted April 3, 2017 Author Posted April 3, 2017 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
Adam|Spakka Posted April 4, 2017 Author Posted April 4, 2017 Took this morning off as over past 2 days I've done a full body workout and everything was sore. shoulders tomorrow.
Adam|Spakka Posted April 5, 2017 Author Posted April 5, 2017 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.
Adam|Spakka Posted April 10, 2017 Author Posted April 10, 2017 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
Adam|Spakka Posted April 11, 2017 Author Posted April 11, 2017 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 Posted April 12, 2017 Author Posted April 12, 2017 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 Posted April 12, 2017 Author Posted April 12, 2017 Got a 60 mile charity bike ride coming up with work June 5th so going to start doing higher reps for legs.
Adam|Spakka Posted April 20, 2017 Author Posted April 20, 2017 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 Posted April 21, 2017 Author Posted April 21, 2017 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 Posted April 23, 2017 Author Posted April 23, 2017 (edited) 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 Posted April 25, 2017 Author Posted April 25, 2017 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 Posted April 28, 2017 Author Posted April 28, 2017 (edited) 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 Posted May 1, 2017 Author Posted May 1, 2017 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 Posted May 2, 2017 Author Posted May 2, 2017 (edited) 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
Adam|Spakka Posted May 4, 2017 Author Posted May 4, 2017 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
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