Adam's Training Log

[Adam|Spakka]

16/9/2011

Had a shoulder workout planned today.. but went gym earlier and it was just absolutely packed, was planning on going again later to do my workout but just not in the mood, will get my shoulder workout done this Sunday, as i'm going away Saturday.

[Adam|Spakka]

20/9/2011

DB Bench

10s x 12

16s x 12

16s x 12

DB Incline Bench

12s x 12

14s x 12

16s x 12

Flat Bench Flyes

6s x 12

10s x 12

10s x 12

Crossovers

10 x 12

15 x 12

20 x 5

Cable Tricep Extension Crossover thing

10 x 12

12.5 x 12

15 x 12

Flat Bar Pulldown

10 x 12

20 x 12

25 x 9

Rope Pulldown

15 x 12

15 x 12

15 x 12

5mins on treadmill

Straight Arm Pulldown

15 x 12

25 x 12

25 x 10

Lat Pulldown

40 x 12

50 x 12

50 x 12

Lower Back Machine

40 x 12

50 x 12

65 x 12

Alternate DB Curls

10s x 24 (12 Each Arm)

12s x 12 (6 Each Arm)

Close Grip Lat Pulldown

30 x 12

40 x 12

45 x 12

Preacher Curl

20 x 12

22.5 x 2

25 x 12

Absolutely knackered, amg.

[Tom (Rendition)]

Probably worth lowering the reps, increasing the weights.

[Steroids]

indeed, biceps especially r a muscle group that benefits most from lower reps high weight.

i do 6 reps on barbell curl then 8 on any other bicep based exercise. save the high reps for when you're not bulking.

[Reevesy]

^ don't lower the reps, just up the weight and go harder. up the weight very slightly on everything and try to hit the same reps.... continue doing this till u hit a peak of like 5 reps on an exercise, or 1-3 reps on sq/bench/dead/main exercises.

[Adam|Spakka]

Aight thanks for the advice m8s

[Tris]

I read quite a lot of articles and a variety of em to get ideas:

http://www.muscleandstrength.com/articles/volume-vs-high-intensity-which-style-training-best-growth.html

They help a bit.

http://www.muscleandstrength.com/articles/you-are-what-you-lift.html

[Adam|Spakka]

Current bodystats as of 22/9/2011

Height: 1m 77cm

Weight: 72.1kg

Waist: 89cm

Thighs: 53cm

Calves: 38cm

Chest: 96cm

Arms: 29.5cm

Hips: 88cm

[Adam|Spakka]

22/9/2011

Crashed my bicycle on the way to the gym today trying to wheely up a big curb & front wheel went to far up and i fell back, painful.

Squat

40 x 12

60 x 12

70 x 7 (could've done more, dunno why i stopped)

80 x 6

90 x 6

100 x 2

Leg Curl

40 x 12

50 x 12

60 x 12

Leg Extension (Tried the fst-7 workout program here)

40 x 12

50 x 7 x 7 (20-30 secs inbetween)

Leg Press

80 x 12

100 x 12

110 x 12 (Found these easier to get up with my hands supporting my knees, is this cheating lol?)

[Reevesy]

yea hands on knees is cheating lol

[Adam|Spakka]

25/9/2011 - Back & Biceps (Not got a routine i'm 100% happy with yet, so i was playing about today with quite a few different exercises)

Straight Arm Rope Pulldown (Defo prefer this to flat bar)

10 x 12

25 x 12

30 x 7

25 x 12

Low Row Machine

40 x 12

60 x 12

60 x 12

One Arm DB Row

16 x 12

18 x 12

20 x 12

Lat Pulldown

40 x 12

45 x 12

50 x 12

Wide Grip Preacher Curl

20 x 12

-25 x 6 No rest here, one after the other

-25 x 4 Close Grip

30 x 6

Cable Curl

15 x 6

17.5 x 6

20 x 6

22.5 x 2

15 x 8

Biceps on Lat Pulldown Machine (I use underhand grip, is this right or should i use overhand?)

30 x 6

45 x 8

40 x 8 (Don't know how i did this lol, i thought i put it on 50 -.-)

60 x 6

Hammer Curls

14 x 10

12 x 7

Seated Alternate DB Curls

10 x 3

10 x 6

Soooo pumped!

[Adam|Spakka]

26/9/2011 - Shoulders

Arnold Shoulder Press

10 x 12

14 x 12

14 x 9

Seated Side Raise

4 x 12

8 x 5

4 x 12

Upright Cable Row

15 x 12

17.5 x 12

20 x 10

DB Shrug

18 x 12

18 x 12

18 x 12

Meh.

[Steroids]

don't u like doing chest or something?

[Adam|Spakka]

I enjoy training my chest ;o what makes you say that?

[Steroids]

oh u did chest/tri's on the same day last week as u did back/bi's lol.

[Adam|Spakka]

ya i like to switch it up

[Adam|Spakka]

28/9/2011 - Chest & Triceps

Bench Press

Bar x 12

40 x 9

50 x 1 (Horrible)

35 x 11

DB Incline Bench Press

12 x 12

14 x 12

16 x 12

18 x 7

Incline Flyes

10 x 12 x 3

Rope Pulldown

20 x 12 x 3

Overhead DB Extension

16 x 12

18 x 12

18 x 12

Finished off with 10 reps of decline sit ups, then ran out of time so had to leave, pretty horrific workout tbh, bench sucked, never incline dumbell benched 18s before though :)

[Tom (Rendition)]

Never tried arnold shoulder raises, how do they compare to DB military press? What advantages does it bring?

[Adam|Spakka]

Never tried arnold shoulder raises, how do they compare to DB military press? What advantages does it bring?

"This move creates a greater range of motion than standard dumbbell presses because it incorporates rotation, an important function of shoulder movement that few other moves include," http://www.bodybuilding.com/fun/7-classic-exercises-time-should-never-have-forgotten.html

I don't really like it tbh, can't lift as heavy with it, resulting in slower gains, so ima just stick with normal db press from now on.

[Adam|Spakka]

30/9/2011

Deadlift (First time deadlifting)

60 x 12

80 x 6

90 x 3

Straight Arm Rope Pulldown

25 x 12

35 x 12

40 x 7

Lat Pulldown

40 x 12

45 x 12

50 x 12

1-Arm DB Row

16 x 12

18 x 12

DB Curls

12 x 6

Preacher Curls

20 x 6

25 x 2

Cable Curls

15 x 8

17.5 x 8

20 x 8

[Adam|Spakka]

3/10/2011

Bench

30 x 12

40 x 12

50 x 12

60 x 0 ffs

55 x 12 ????

Incline DB Bench

14 x 12

16 x 7

18 x 5

Incline Flyes

10 x 12

12 x 10

12 x 10

Rope Pulldown

10 x 12

15 x 12

20 x 11

Overhead DB Extension

18 x 12 x 3

Crunch Machine

40 x 12

50 x 12

60 x 12

Went with some lilguy from my college today who kept boasting about having stronger legs than me as i'm 'all about upper body' so i had some fun on the leg press at the end with him... yea that shut him up.

[Adam|Spakka]

4/10/2011

Deadlift

60 x 12

80 x 8

90 x 3

Straight Arm Rope Pulldown

15 x 12

20 x 12

25 x 12

Dumbell Rows

18 x 12

24 x 12

24 x 12

Cable Curl

10 x 12

15 x 8

17.5 x 6

20 x 4

22.5 x 2

15 x 12

Biceps on Lat Pulldown Machine

50 x 10

55 x 10

60 x 8

[Adam|Spakka]

5/10/2011

Squat

40 x 12

50 x 12

60 x 12

80 x 0 (Back was in so much pain after last set, dunno why, wasn't a muscle pain it was like i had been punched in the back :s)

Leg Curl

40 x 12

50 x 12

60 x 11

Leg Extension

40 x 12

60 x 12

65 x 7

Leg Press

90 x 12

110 x 12

120 x 6

Standing Calf Raises

60 x 12

90 x 12

100 x 12

[Adam|Spakka]

[Adam|Spakka]

9/10/2011

DB Press

12 x 12

16 x 12

16 x 8

Upright Row w/ EZ Bar

30 x 12

35 x 6

30 x 8

DB Shrug

18 x 12 x 3