Steroids Posted December 15, 2011 Posted December 15, 2011 the odd day like that is going to do shit all. be more consistent.
Adam|Spakka Posted December 15, 2011 Author Posted December 15, 2011 lol, wish it was that easy bruv.
Adam|Spakka Posted January 6, 2012 Author Posted January 6, 2012 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
Adam|Spakka Posted January 6, 2012 Author Posted January 6, 2012 yea mate the leg press at my gym isn't exactly your standard leg press :P
Adam|Spakka Posted January 19, 2012 Author Posted January 19, 2012 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 Posted January 20, 2012 Posted January 20, 2012 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 Posted January 20, 2012 Author Posted January 20, 2012 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 Posted February 7, 2012 Author Posted February 7, 2012 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 Posted February 7, 2012 Posted February 7, 2012 january 6th, february 7th, wtf is going on... & why didnt you just wash your shaker cup you moron lol
Adam|Spakka Posted February 7, 2012 Author Posted February 7, 2012 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 Posted February 7, 2012 Author Posted February 7, 2012 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 Posted February 7, 2012 Posted February 7, 2012 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 Posted February 7, 2012 Posted February 7, 2012 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 Posted February 7, 2012 Author Posted February 7, 2012 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 Posted March 2, 2012 Author Posted March 2, 2012 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 Posted March 3, 2012 Author Posted March 3, 2012 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.
Adam|Spakka Posted March 4, 2012 Author Posted March 4, 2012 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 Posted March 4, 2012 Posted March 4, 2012 u need some structure to ur workouts honestly u did the most important exercise last after all the other gay exercises..
Adam|Spakka Posted March 7, 2012 Author Posted March 7, 2012 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 Posted March 7, 2012 Author Posted March 7, 2012 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 Posted March 14, 2012 Author Posted March 14, 2012 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 Posted March 15, 2012 Author Posted March 15, 2012 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
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