Adam's Training Log

[Steroids]

the odd day like that is going to do shit all. be more consistent.

[Adam|Spakka]

lol, wish it was that easy bruv.

[Adam|Spakka]

6/1/2012

Squat

40 x 12

60 x 12

80 x 1

Leg Press

200 x 12

250 x 12

300 x 6 (had owner of gym to spot me whilst doing super slow reps)

Extensions

50 x 12

60 x 12

70 x 12

Seated Calf Raises

20 x 20

40 x 20

40 x 25

Went to a Cycle speedway club meet tonight, haven't been to one in a good 5-6 months, way before i started training i think, and had a load of old friends commenting on how much bigger (muscular) i had gotten, (even though i haven't been training as much recently), totally re-motivated to put more effort into starting my 5 day split again.

<3

Ps-for anyone who thought i had given up on myself by locking this topic/not posting, i have still been getting in 1-2 workouts every week. Just not had the time/effort to log it. ya

[Smush]

You need a spotter for leg press?

[Adam|Spakka]

yea mate the leg press at my gym isn't exactly your standard leg press :P

[Adam|Spakka]

19/1/2012

Went along to an old race club i used to go to tonight, did about 100 laps round a 200m track on the bicycle, 5 laps at 80% effort, 1 lap relaxed, continued. Followed by a load of jump squats and sprinting.

[Reevesy]

the bulking techniques r strong in this one... dont train.. get starved by mother and do 20km of cycling, man ur stomach must be the size of ronnie colemans

[Adam|Spakka]

the bulking techniques r strong in this one... dont train.. get starved by mother and do 20km of cycling, man ur stomach must be the size of ronnie colemans

you have no idea how much i eat these days :)

[Adam|Spakka]

7/2/2012

Deadlift

60 x 12

80 x 12

100 x 3

V Bar Row

40 x 12

50 x 12

60 x 8

Low Row Machine

60 x 12

80 x 12

90 x 6

50 x 12

Dumbell Rows

24 x 12

26 x 12

28 x 10 Dropsetted to

18 x 12 Super strict form

Vertical Pulldown Machine

40 x 12

50 x 12

60 x 8

7 rep dropsets, from 60kg down to 20kg, dropping 10kg each time. Burn.

Lat Pulldown

50 x 4 At this point i realised how burnt out i was ;P

40 x 12

45 x 12

Seated DB Curls

12 x 3

9 x 6

9 x 3

Hammer Curls

6 x 12 x 2

Reverse Curls

20 x 8

15 x 10

10 x 12

Forearm Curl

20kg x 10

15kg x 10

15kg x 12

Beautiful. Dug out the old shaker aswell today and it still smells of that crap protein Dale recommended me >.< Binned.

[Reevesy]

january 6th, february 7th, wtf is going on... & why didnt you just wash your shaker cup you moron lol

[Adam|Spakka]

january 6th, february 7th, wtf is going on... & why didnt you just wash your shaker cup you moron lol

lol it went through the dish washer this morning, smell didn't go away, hand washed it, still didn't go away, just absolutely pongs, theyr only like 2 quid anyway :P

[Adam|Spakka]

Dale i tried boning a chicken today, went quite bad tbh, lots of mess, got the breasts out and intact though :D, where's the video you promised me? need halppp

[Reevesy]

Dale i tried boning a chicken today, went quite bad tbh, lots of mess, got the breasts out and intact though :D, where's the video you promised me? need halppp

buy a bag of frozen breasts from aldi works out way better i figured

[Smush]

Dale i tried boning a chicken today, went quite bad tbh, lots of mess, got the breasts out and intact though :D, where's the video you promised me? need halppp

Boning chickens ... seems ... interesting.

Brb I buy boneless chicken breasts.

[Adam|Spakka]

How much they go for Dale?

And yea smush it's quite good, some people say it's wrong but i find it quite pleasurable.

anyway i do usually just buy chicken breasts just felt like giving it a go today for some reason :P

[Adam|Spakka]

2/3/2012

GYM MEMBERSHIP RENEWED. HELLO 5 DAY SPLIT!  :Hi:

Gym i have membership at is actually a chain of gyms, 9 in total, all within half an hours bus ride, gym i used today/will be using more regularly on days off work doesn't have a squat rack, so will be avoiding training legs on these days, however today i just wanted to see what sort of level my legs were at since i last trained them, and just kinda went from there, didn't do much.

Would've squatted but would rather not use a smith machine.

Leg Press (Modern one where u push the seat off a plate)

50 x 12

80 x 12

100 x 12

120 x 12

Leg Curl

40 x 12

60 x 12

70 x 0 - Got 2 half reps out, nty, dropsetted to

65 x 4

Leg Extension

50 x 12

60 x 8

65 x 6 BANG. So fast on the way up, hold, slowly back down. 10/10 for form.

Was gonna do lunges but the dance studio where people do lunges was closed and couldn't find any space. OK workout, lots to improve! :D

[Adam|Spakka]

3/3/12 - Finished work at 10 past 6 feelin orrible, any normal person wouldn't have gone to the gym straight after..

Pec Dec Machine

15 x 12

25 x 12

35 x 12

40 x 12 (Fuarkkkkkkkkkkkkk)

Incline Bench Machine

30 x 12

40 x 2

30 x 4 Dropset-

25 x 8

Flyes

8 x 12

10 x 12

12 x 4 Dropset-

6 x 6

Seated Curls

10 x 12

12 x 7

8 x 12

Cable Curls

12.5 x 6

15 x 6

17.5 x 6

20 x 3

Finish up with a can of strawberry Nourishment, yes.

[Reevesy]

possibly the gayest workout ive ever seen

[Adam|Spakka]

4/3/12

Shoulder Press Machine

15 x 12

25 x 12

30 x 7

25 x 8 Dropset-

20 x 4

Arnie DB Press

12 x 9

14 x 7

12 x 7

Seated Lateral Raise

3 x 12

4 x 12

5 x 12

6 x 12

Shrugs

60 x 12

80 x 12

90 x 7

Upright Cable Rows

15 x 10

12.5 x 10

15 x 8

Rope Pushdown

15 x 12

20 x 12

25 x 7

Overhead DB Press

16 x 6

12 x 12

12 x 13 hmm..

[Reevesy]

u need some structure to ur workouts honestly u did the most important exercise last after all the other gay exercises..

[Adam|Spakka]

tell me about it.

[Adam|Spakka]

kk back into my old routine as of today.

5/3/12

Leg Press

50 x 12

80 x 12

100 x 12

130 x 12 PR

Leg Curl

45 x 12

55 x 12

65 x 4

Leg Extensions

50 x 12

55 x 12

[Adam|Spakka]

7/3/12

Deadlift

65 x 12

85 x 6

95 x 4

Low Row

50 x 12

60 x 12

65 x 12

Lat Pulldown

50 x 6 Dropset-

45 x 4 Dropset-

40 x 4

Close Grip Pulldown

40 x 12

Hanging Leg Raise - 20 sec rest time, to failure

x 9

x 6

x 4

[Adam|Spakka]

8/3/12

Military Press

20 x 12

25 x 12

30 x 12

35 x 6

Lat Raise

6 x 12

7 x 8

6 x 12

Shrugs

60 x 12

80 x 12

80 x 10

Upright Cable Rows

7.5 x 12

15 x 9

10 x 12

Rope Pushdown

20 x 12

25 x 7

15 x 6

25 x 7

20 x 6

Overhead DB Tricep Extension

14 x 12

16 x 6 lil bitch set

16 x 10

----------------------------

12/3/12

Bench Press

20 x 12

30 x 12

40 x 8 Dropset-

35 x 7

Pec Dec Machine

35 x 12

45 x 5 Dropset-

30 x 6

35 x 5

Crossovers

5 x 12

7.5 x 12

7.5 x 8

5 x 12 Slow.

Cable Curls

15 x 12

20 x 6

25 x 4

Hammer Curls

12 x 6 Dropset-

6 x 6

12 x 4 Alternating.

Curl Machine

20 x 8

20 x 8

20 x 7

----------------------------

13/3/12

Dumbell Press

14 x 12

16 x 7 Dropset-

14 x 4

14 x 8

14 x 5

Military Press

20 x 12

25 x 12

30 x 10

35 x 6

Rear Flyes

6 x 12

7 x 12

8 x 12

Lat Raise

7 x 12

8 x 12

9 x 12

Rope Pushdown

25 x 0 Ughh, weakk day

15 x 9 Ffs?

20 x 7 wat.

One Arm Tricep Pushdown

3.75 x 12

5 x 12

6.75 x 9 Best tricep pump i've ever had.

----------------------------

14/3/12

Deadlift

60 x 12

80 x 7

90 x 5 Dropset-

60 x 7 Slow negatives.

Close Grip Pulldowns

30 x 12

40 x 12

50 x 12

60 x 7

Low Row Machine

60 x 12

75 x 12

85 x 10

Dumbell Rows

22 x 12

24 x 12 Never even touched these before... :D

26 x 10 :o

Crunches

BW x 20 x 2 sets.

[Adam|Spakka]

15/3/12

Leg Press

60 x 12

60 x 12

90 x 12

110 x 12

130 x 4 Dropset-

100 x 8 Slow negatives

Leg Curl

45 x 12

55 x 11 Dropset-

40 x 6

Leg Extension

45 x 12

55 x 12

70 x 8