Adam|Spakka Posted May 5, 2017 Author Posted May 5, 2017 (edited) Deadlift 60kg x 5 60kg x 5 80kg x 5 100 x 5 120 x 3 115 x 5 pood myself second rep Dead stop dumbell row 24 x 8 28 x 8 30 x 8 Straight arm pulldown 28 x 8 x 3 Close grip pulldown 30 x 8 40 x 8 Wide grip pulldown 25 x 8 35 x 8 49 x 8 Cable row 54 x 8 x 2 67 x 8 Edited May 5, 2017 by Adam|Spakka
Adam|Spakka Posted May 8, 2017 Author Posted May 8, 2017 Found a bodybuilding gym about 20miles away that I've been going to past few days. Trained chest and biceps yesterday, did shoulders and triceps today, tomorrow doing legs and the woman who owns the gym (Joanne Cutts) is a UK strong woman I believe, she's training me.
Adam|Spakka Posted May 9, 2017 Author Posted May 9, 2017 Squat 20kg x 8 x 2 60kg x 8 70kg x 8 80kg x 8 85kg x 5 drop set- 70kg x 4 couldn't get out of the hole last rep crashed onto the rack lol Dumbell STL 20 x 12 28x 12 32 x 12 32 x 12 Lying leg curl 53 x 12 60 x 11 60 x 12 upper rom 46 x 9 2 second eccentric Leg extension 45 x 12 55 x 12 65 x 12 45 x 12 Calf raises 40 x 15 x 2 50 x 15 x 2 Leg press 60 x 12 60 x 12
Adam|Spakka Posted May 10, 2017 Author Posted May 10, 2017 (edited) db Bench press 10kg x 20 18kg x 8 24kg x 8 2 26kg x 8 26 x 4 Incline flye 14 x 12 16 x 12 18 x 12 20 x 12 Cable crossover 7.5 12.5 x 12 bit too heavy using a lot of deltoid 10 x 12 10 x 12 Lower cables 7.5 12 lots of deltoid 5 x 12 better 5 x 12 2.5 x 12 this needs work, will start with this weight next time Incline curl 8 x 12 10 x 12 12 x 10 12 x 7 drop set 8 x 12 Cable curl 16.5 x 12 20 x 12 20 x 12 left shoulder straining ffs Did some one arm cable curls to try and get rid of the shoulder strain but no luck - anyone got any advice for this? Edited May 10, 2017 by Adam|Spakka
Adam|Spakka Posted May 12, 2017 Author Posted May 12, 2017 Did shoulders today (yesterday), just got in bed at 1:30am. Started with lateral raises with 8 & 10kg dumbells, then did cable laterals, db front raises, reverse pec Dec and shoulder press tomoz off
Adam|Spakka Posted May 15, 2017 Author Posted May 15, 2017 Had past few days off as my working hours/gym opening times have left me no time to train. Planning on going back tomorrow morning for a back session, diets been shit past few days too need to get back on it even though I'm knackered
Adam|Spakka Posted May 16, 2017 Author Posted May 16, 2017 Skipped going to gym before work this morning, went in afternoon instead which I instantly regretted as the gym was jam packed so couldn't do what I planned, trained back loads of cable exercises and rows.
Adam|Spakka Posted May 20, 2017 Author Posted May 20, 2017 Got to gym at 6:45 this morning, doesn't open till 8, fml. Went straight to work, this week has been a write off.
Adam|Spakka Posted May 21, 2017 Author Posted May 21, 2017 Squat 20kg x 8 x 2 60kg x 8 80kg x 8 90kg x 5 70kg x 8 Dumbell STL 20 x 12 32 x 12 32 x 12 34 x 12 Lying leg curl 46 x 12 60 x 9 53 x 6 35 x 6 Leg extension 65 x 12 65 x 12 65 x 12 few last pump reps Leg press 100 x 12 100 x 12
Adam|Spakka Posted May 23, 2017 Author Posted May 23, 2017 Shit chest session gym was packed at 7am this morning did some machine work felt a lot of front deltoid doing pressing movements very frustrating. today Dumbell shoulder press 8 x 12 14 x 12 22 x 8 24 x 6 drop set- 18 x 6 Front raises 10 x 12 12 x 12 x 2 Lateral raises 8 x 12 8 x 12 8 x 12 Cable laterals 6 x 12 9.5 x 12 6 x 12 Reverse pec Dec 33 x 12 40 x 12 47 x 12 47 x 12 Shrug 18 x 12 x 2 22 x 15 22 x 12 Weighted carries Up to 40kg
Adam|Spakka Posted May 24, 2017 Author Posted May 24, 2017 Good back session this morning legs weren't feeling up to deadlifting still very sore from Sunday. Did straight arm pulldowns, rows, pulldowns, finished with tricep pushdown and cgbp
Adam|Spakka Posted May 28, 2017 Author Posted May 28, 2017 28/5/17 Flat dumbell press (2 warm up 3 working) 14 x 20 24 x 8 26 x 8 26 x 8 Incline dumbell press (3 working) 22 x 7 left elbow gave way on 8th rep 22 x 7 22 x 6 dropset- 18 x 4 Incline flye (3 working) 18 x 11 front delt doing all the work ffs gonna try and pre fatigue pecs next week, dropping weight down now 12 x 12 x 2 Pec Dec (4 working) 33 x 12 53 x 12 Barbell curl (2 warm up 4 working) 20 x 12 30 x 12 35 x 12 40 x 12 cheat reps Alternate db curl (3 working) 8 x 12 10 x 12 10 x 12 8 x 12 concentration curl finisher Cable curl (3 working) 20 x 12 x 3
Adam|Spakka Posted May 29, 2017 Author Posted May 29, 2017 29/5 Got to fukin gym this morning before work and it was closed because of bank holiday, bullshit, went on my break at work so had duck all time. Deadlift 60 x 8 80 x 8 100 x 8 120 x 8 dropset 125 x 3 Machine low row 15 x 12 35 x 12 40 x 12 x 2 40 x 6 dropset 25 x 12 at this point started running out of time did some Cg pulldowns then supersetted db rows with straight arm pushdown.
Adam|Spakka Posted May 31, 2017 Author Posted May 31, 2017 31/5/17 Dumbell press (2 warm up 4 working) 14 x 12 x 2 22 x 8 22 x 8 22 x 4 18 x 6 dropset- 14 x 4 Lateral Raise (4 working) 8 x 12 x 4 Last set dropsetted 4x12 Seated front raise (4 working) 8 x 12 x 4 Reverse pec Dec (4 working) 47 x 12 x 3 54 x 10 Cable upright row (4 working) 13 x 12 16.5 x 12 20 x 12 20 x 12 Close grip bench press (1 warm up 4 working) 30 x 15 40 x 12 50 x 8 50 x 8 Overhead dumbell extension (4 working) 20 x 12 22 x 10 22 x 8 dropset 14 x 6 Rope pushdown (4 working) 16.5 x 12 19 x 12 23 x 12 x 2
Adam|Spakka Posted June 2, 2017 Author Posted June 2, 2017 (edited) 2/6 Squat 20 x 12 x 2 60 x 8 60 x 8 90 x 5 90 x 5 feel weak af training legs with no food in me fml big mistake, dropset- 60 x 8 Leg extensions 55 x 12 75 x 12 85 x 9 dropset 35 x 12 upper rom pump reps Dumbell stiff leg deadlift 20 x 12 34 x 12 36 x 12 40 x 6 dropset 22 x 8 Lying curl (4 working) 46 x 12 60 x 12 60 x 6 dropset 32 x 10 Seated calf raise 50 x 12 x 2 really feeling sick now stopping here as I have a full day of work ahead of me Edited June 2, 2017 by Adam|Spakka
Adam|Spakka Posted June 4, 2017 Author Posted June 4, 2017 Chest x 1 Pec Dec pre fatigued 33 x 20 40 x 20 Flat dumbell press 20 x 8 26 x 8 26 x 8 28 x 5 dropset- 24 x 4 Incline dumbell press 22 x 8 incline a bit too steep 22 x 8 22 x 7 Incline flye 16 x 12 very good stretch and squeeze reps 16 x 12 16 x 12 Pec Dec 53 x 12 deltoidsss 40 x 12 x 2 Barbell preacher curl 20 x 12 30 x 8 25 x 12 Alternate db curl 8 x 12 10 x 12 10 x 12 Cable curl rope extension 13 x 12 16.5 x 12 16.5 x 12 20 x
Adam|Spakka Posted June 5, 2017 Author Posted June 5, 2017 Good session this morning wanted to deadlift but was short for time so did some back accessory work, rows, pulldowns and straight arm pulldowns, will deadlift tomoz and do some calf work.
Adam|Spakka Posted June 8, 2017 Author Posted June 8, 2017 Past few days been shit not had energy/motivation to train got to bed early tonight so should be back tomoz for shoulders and triceps.
Adam|Spakka Posted June 9, 2017 Author Posted June 9, 2017 Dumbell press 12 x 12 12 x 12 24 x 8 24 x 4 22 x 6 20 x 5 Lateral Raise 8 x 12 10 x 12 12 x 12 dropset 4 x 12 Reverse pec Dec 54 x 12 54 x 10 Cable upright row 23.5 x 12 x 4 Close grip bench press 20 x 12 50 x 12 60 x 10 could have pushed maybe one more but f that with no spotter 60 x 6 dropset 30 x 12 did some cable pushdowns and then did a quad dropset on overhead dumbell extension
Adam|Spakka Posted June 13, 2017 Author Posted June 13, 2017 Flat dumbell press 10 x 12 20 x 8 28 x 8 left shoulder clicking right at the bottom ffs 28 x 9 shoulder feeling fine now 28 x 5 Incline dumbell press 24 x 8 26 x 5 24 x 5 Incline flye (3 working) 16 x 12 18 x 12 18 x 10 Cable crossover 10 x 12 15 x 12 Alternate db curl 10 x 12 12.5 x 12 x 2 Cable curl flat bar 16.5 x 12 20 x 12 23.5 x 12
Adam|Spakka Posted June 14, 2017 Author Posted June 14, 2017 Deadlifted this morning was very weak, diet and training this past week has been shit and it was a bit of a reality check today.
Adam|Spakka Posted June 16, 2017 Author Posted June 16, 2017 Deltoid x 3 Dumbell press 8 x 20 8 x 15 20 x 8 24 x 5 dropset 18 x 4 slow negatives Lateral Raise 6 x 20 X 3 Seated front raise 6 x 12 x 2 10 x 12 Close grip bench press 40 x 12 60 x 12 pr 60 x 6 dropset 40 x 8 Rope pushdown (4 working) 20 x 12 28.5 x 12 33.5 x 2 20 x 9 dropset 16 x 9 Overhead cable rope extension 13 x 12 16.5 x 12 x 2
Adam|Spakka Posted June 16, 2017 Author Posted June 16, 2017 Gonna try and train legs Sunday hopefully, haven't trained them since 2 weeks ago when I nearly blacked out which shit me up. also looking into doing a bit or crossfit possibly.
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