Adam's Training Log

[Steroids]

shit shoulder workout lol. uprights/shrugs r traps.

[Tris]

Only three exercises in the one session?  I'd add one or two more. 

http://www.muscleandstrength.com/exercises/shoulders.html

Maybe try add some military presses in, really works the shoulders/triceps.

[Adam|Spakka]

Yeah lol not keen at all on shoulder workouts , will look into more exercises.

10/10/2011 - Not my full workout, only had an hours college break so had to rush it.

Bench

20 x 12

40 x 12

50 x 12

60 x 4

Crossovers

7.5 x 12

10 x 6

Tricep Pushdown

15 x 12

25 x 12

Wow - only just realised how bad that workout was lol, will redo triceps tomorrow.

Weighed in at 77KG today.

[Adam|Spakka]

11/10/2011

Deadlift

60 x 12

80 x 12

90 x 1

Was gonna just do 1reps up and past 100KG, i could've done it but 90KG put a lot of stress on my back alone so decided against it.

Low Row Machine

40 x 12

60 x 12

80 x 10

Straight Arm Rope Pulldown

10 x 12

15 x 12

17.5 x 12

DB Rows

20 x 12

22 x 12

24 x 10

Lat Pulldown

40 x 12

45 x 12

45 x 12

Cable Curl

10 x 12

15 x 12

20 x 4 upper half reps (couldn't actually get it up past half way without using full body)

17.5 x 4 immediately following ^

Close Grip Lat Pulldown

50 x 6

55 x 6

55 x 6

was fun :D

[Adam|Spakka]

13/10/2011 - Got to gym today for a shoulder workout, was going with a mate to see what his shoulder workout was like, since mine needs working on, he dropped out at last minute (fgt) so i had some fun with biceps & triceps.

Cable Curl

15 x 12

17.5 x 12

20 x 8

22.5 x 4

Tricep Rope Pushdown

15 x 12

20 x 12

25 x 3

Arm Curl Machine (Awkward as hell)

20 x 12

25 x 12

25 x 5

30 x 4

20 x 4

Tricep Machine

20 x 12

30 x 12

40 x 12

Supersetted close grip & wide grip Preacher Curl

20 x 12

25 x 12

[Reevesy]

stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka

[Adam|Spakka]

stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka

Not do biceps before back? I did back 2 days ago whatcha on about ;O

[Reevesy]

stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka

Not do biceps before back? I did back 2 days ago whatcha on about ;O

yh u did cable curl before some clsoe grip pulldowns lol

[Adam|Spakka]

stop being a retard and a bitch about 4 people have told u to not do biceps before back is done, and stop just doing random shit cause ur bumboys aint there. u shall not succeed young spakka

Not do biceps before back? I did back 2 days ago whatcha on about ;O

yh u did cable curl before some clsoe grip pulldowns lol

oh u on about that -.-

um i was told close grip pulldown was more biceps than lats, guess not :P

[Steroids]

yeh but its more overall back than cable curls obvi lol..

pulldown is still compound, cable curl = bicep isolaton.

[Adam|Spakka]

Noted.

[Adam|Spakka]

16/10/2011 - Dunno what it was today just wasn't feeling the weights at all, kinda just wanted it to be over, was training on an empty stomach though so what can ya do :/

Smith Machine Squat (My gym doesn't have a squat rack, not sure how much the actual bar weighs so i'm logging weights without including the bar)

20 x 12

40 x 12

60 x 8

Leg Curl

40 x 12

55 x 11

60 x 6

Leg Press

80 x 12

100 x 8

120 x 4

[Adam|Spakka]

17/10/2011

DB Bench

12 x 12

16 x 12

18 x 11

20 x 0 (Couldn't actually lift it into position, forearms kept giving way lol)

DB Incline Bench

14 x 12

16 x 8

18 x 3

Incline Flyes

8 x 12

9 x 12

10 x 12

Flat Bar Pushdown

15 x 12

20 x 12

25 x 11

Tricep Machine

30 x 12

35 x 12

40 x 12

[Tom (Rendition)]

18*11....then 20*0? :sss  How long do you leave yourself to rest?  And why are your forearms giving way? :sssss

[Reevesy]

18*11....then 20*0? :sss  How long do you leave yourself to rest?  And why are your forearms giving way? :sssss

he means to say he couldn't curl the weight up to position it to himself

[Smush]

18*11....then 20*0? :sss  How long do you leave yourself to rest?  And why are your forearms giving way? :sssss

he means to say he couldn't curl the weight up to position it to himself

it's all about technique though, you put the DB's on top of ur quads and then just swing urself back using momentum and voila.

[Adam|Spakka]

18*11....then 20*0? :sss  How long do you leave yourself to rest?  And why are your forearms giving way? :sssss

he means to say he couldn't curl the weight up to position it to himself

it's all about technique though, you put the DB's on top of ur quads and then just swing urself back using momentum and voila.

Yeah i do that lol, i kick my legs up to swing the dumbells into position, but then they just flop to the floor lol, need to train my forearms.

[Adam|Spakka]

18/10/2011

Deadlift

60 x 12

80 x 8

90 x 3

100 x 1

Low Row Machine

90 x 5 Dropsetted to

80 x 5

70 x 10

80 x 10

DB Row

20 x 12 x 3

Lat Pulldown

40 x 12

50 x 12

60 x 12

Straight Arm Rope Pulldown

10 x 12

15 x 12

25 x 10

Seated Hammer Curls

12s x 10

14s x 8

16 x 4

[Tom (Rendition)]

18/10/2011

Deadlift

60 x 12

80 x 8

90 x 3

100 x 1

If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are.  If you can only do 90 for 3, go back down to 80 and go for 8.

Keep it up.

[Reevesy]

18/10/2011

Deadlift

60 x 12

80 x 8

90 x 3

100 x 1

If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are.  If you can only do 90 for 3, go back down to 80 and go for 8.

Keep it up.

he allready did 8 so 85.

[Tom (Rendition)]

18/10/2011

Deadlift

60 x 12

80 x 8

90 x 3

100 x 1

If you are struggling at 90, don't bother going up to 100, no point going for maxes when you are making steady gains as you are.  If you can only do 90 for 3, go back down to 80 and go for 8.

Keep it up.

he allready did 8 so 85.

I meant after doing his set at 90.  But yes, I agree, probably wouldn't have gone up to 90 if I was yourself.  Try and predict what your body can achieve rather then raising the weight for the sake of it.

[Steroids]

man assumed that the creatine kickd in after the 3 90s.

[Adam|Spakka]

man assumed that the creatine kickd in after the 3 90s.

huh?

[Adam|Spakka]

20/10/2011

Shoulder Press Machine

30 x 12

40 x 5

35 x 9+3

Giant set of side raises, one armed side raises and another movement where the dumbells start in front of the crotch area and you pull them all the way up above your head

4 x 12

5 x 12

6 x 8

Barbell Shrugs

40 x 12

50 x 12

60 x 12

Arnie Shoulder Raises

14 x 12

14 x 8 dropsetted to

10 x 4

10 x 12

Rear Delt Raise

5 x 12

5 x 12

4 x 12 (First time doing these so went down in weight to check my form)

Overhead back raise, front raise and upright row giantset

30 x 12

30 x 12

30 x 12

Skullcrushers

25 x 12

30 x 12

30 x 12

Close Grip Bench w/ curl bar

30 x 12

30 x 12

30 x 12

Finished up with some weighted situps & a movement where you're half way into a situp and you use your arms to move a dumbell to either side of ur abs - anyone know this is called?

[Steroids]

do millitary press instead of shoulder press machine!

the variated crunch for your obliques ?