Adam|Spakka Posted March 19, 2012 Author Posted March 19, 2012 19/3/12 Pec Dec Machine 40 x 12 45 x 4 Dropset- 35 x 4 30 x 7 25 x 12 Chest Press 30 x 12 40 x 8 50 x 0 Damn. 30 x 3 30 x 3+4 Assisted. Crossovers 5 x 5 No rest- 6.25 x 5 No rest- 7.5 x 5 No rest- 10 x 5 No rest- 6.25 x 12 Slow Negatives. Incline Bench 25 x 12 30 x 7 Incline Flyes 10 x 8 10 x 7 Alternate DB Curls 16 x 6 Neva done dat b4. 8 x 11 Cable Curls 10 x 8 15 x 6 12.5 x 10
Adam|Spakka Posted March 21, 2012 Author Posted March 21, 2012 21/3/2012 Deadlift 60 x 12 60 x 12 90 x 8 PR 85 x 12 Low Row 60 x 12 75 x 12 85 x 7 Dropset- 60 x 6 V Bar Pulldown 55 x 9 50 x 12 50 x 9
Adam|Spakka Posted March 22, 2012 Author Posted March 22, 2012 22/3/2012 Standing Shoulder Press (been using curl bar up until now, started usin olympic bar) 20 x 12 25 x 12 30 x 12 35 x 7 30 x 7 Arnold DB Press 14 x 11 14 x 6 Seated Front Raise 8 x 12 x 3 Seated Rear Delt Raise 4 x 12 4 x 12 5 x 12 Seated Lat Raise 5 x 12 6 x 12 8 x 12 Upright Row 12.5 x 12 15 x 6 Dropset- 10 x 11 Bosh.
Adam|Spakka Posted March 24, 2012 Author Posted March 24, 2012 (edited) Skipped leg workout last night, had a power nap last night, woke up with the worst cramp in my right calf, couldn't walk on it. skipped it. Edited March 27, 2012 by Adam|Spakka
Adam|Spakka Posted March 27, 2012 Author Posted March 27, 2012 27/3/12 Flat DB Bench 12s x 12 x 2 16s x 12 x 3 20 x 4 Incline DB Bench 16 x 10 14 x 12 Bad form on last few reps, w/e Crossovers 6.25 x 12 x 2 7.5 x 12 Barbell Curl 20 x 8 25 x 8 30 x 5 Cable Curl 15 x 6 17.5 x 4 cheat reps
Adam|Spakka Posted March 28, 2012 Author Posted March 28, 2012 28/3/2012 Deadlift 60 x 12 80 x 12 90 x 10 100 x 4 Low Row 60 x 12 70 x 12 80 x 8 DB Rows 22 x 12 24 x 12 26 x 10 Wide Straight Arm Pushdown 20 x 12 25 x 6 Don't like this exercise anymoar. Lat Pulldown 40 x 12 50 x 8+3 Cheat reps, banged the bar on my nose last rep from momentum ;( 40 x 12 V Bar Pulldown 35 x 12 45 x 7 Dropset- 40 x 2 25 x 25
Adam|Spakka Posted March 29, 2012 Author Posted March 29, 2012 29/3/2012 Military Press 20 x 12 25 x 12 30 x 12 35 x 12 40 x 7 Lat Raise 10 x 12 12 x 12 14 x 12 Rear Delt Raise 7 x 12 Bad form, not feelin delts 5 x 12 5 x 12 Smith Shrugs 40 x 12 60 x 12 x 2 Rope Pushdown 15 x 12 20 x 12 25 x 10 One Arm Tricep Pushdown 5 x 12 6.25 x 10 tended to go out wide with this, went down and concentrated on pushing down in a straight line close to my body 3.75 x 12 Overhead DB Extensions 18 x 10 18 x 7 Dropset- 14 x 5
Adam|Spakka Posted April 2, 2012 Author Posted April 2, 2012 2/4/12 10mins of cardio/bicycle, 4km, lvl 6, high intensity. Incline Bench 20 x 12 30 x 12 35 x 12 40 x 8 30 x 12 DB Bench 16 x 10 12 x 12 20 x 2 Dropset- 16 x 4 Incline Flyes 12 x 12 Bad Form 10 x 12 x 2 Crossovers 6.25 x 12 10 x 4 7.5 x 6 Dropset- 5 x 12 Flat Bench 30 x 12 35 x 7 Cable Curls 10 x 12 15 x 10 20 x 6 x 2 22.5 x 3 One Armed Cable Curls 5 x 5 3.75 x 12
Adam|Spakka Posted April 4, 2012 Author Posted April 4, 2012 4/3/12 Lat Pulldown 30 x 12 40 x 12 50 x 12 60 x 5 Dropset- 55 x 5 30 x 12 Standing Straight Arm Pushdown 20 x 12 25 x 12 30 x 2 Dropset- 20 x 8 Deadlift 60 x 12 90 x 5 Woops, more lighter sets required. 60 x 12 80 x 12 100 x 5 Low Row 60 x 12 75 x 12 85 x 8 Did some hanging leg raises too.
Adam|Spakka Posted April 4, 2012 Author Posted April 4, 2012 Supplement stack for this month: XL Nutrition whey protein Glutamine BCAAs Creatine Vitargo Green Tea Extract Caffeine
Adam|Spakka Posted April 5, 2012 Author Posted April 5, 2012 5/4/12 Military Press 20 x 12 30 x 12 35 x 12 40 x 3 Meh, crappy, prob didn't have enough rest, dropsetted- 35 x 2 Dumbell Press 14 x 10 14 x 4 Rear Delt Row 6 x 12 7 x 12 8 x 12 Lat Raise 10 x 12 10 x 11 9 x 12 Tricep Pushdown 15 x 12 20 x 12 25 x 10 One Arm Tricep Pushdown 3.75 x 12 5 x 12 6.25 x 10 Post workout shake... 1 can of nourishment, 250ml water, 30g vitargo, 10g glutamine/BCAAs. Bloody horrific man.
Adam|Spakka Posted April 6, 2012 Author Posted April 6, 2012 6/4/12 Machine Chest Press 30 x 12 40 x 12 50 x 7 90 x 8 Negatives 35 x 12 DB Bench 16 x 10 x 2 20 x 2 14 x 12 Incline Bench 14 x 10 x 2 Crossovers 7.5 x 12 10 x 8 10 x 4 Pec Dec 30 x 12 40 x 7 35 x 8
Steroids Posted April 8, 2012 Posted April 8, 2012 Green Tea Extract Caffeine arn't u trying to gain weight ?
Adam|Spakka Posted April 8, 2012 Author Posted April 8, 2012 Na mate, going on vacation in coupla weeks, just trying to lose some bodyfat.
Adam|Spakka Posted April 9, 2012 Author Posted April 9, 2012 =] , had bloody back sesh planned tonight... little did i know, gym closed at 5.30...
Adam|Spakka Posted April 10, 2012 Author Posted April 10, 2012 10/4/12 Deadlift 60 x 12 Was feelin this hard in my hamstrings, felt like trying a new posture, sumo style, wide legs, narrow grip- 60 x 12 x 2 90 x 1 Na, back to normal form. 90 x 10 100 x 6 70 x 12 FATIGUEEEEEEE Low Row 65 x 12 75 x 12 90 x 12 Ok, at this point, this hot gym instructor comes and stands right in front of the low row machine, arse right in my face, this is what motivation looks like lads. Close Grip Pulldown 45 x 12 55 x 12 65 x 8 Cheat reps (using lower back for momentum) DB Rows 24 x 12 26 x 12 FUARRRKKKKKKKKKKKKKKK
Adam|Spakka Posted April 11, 2012 Author Posted April 11, 2012 11/4/12 Standing Military 20 x 12 x 2 30 x 12 35 x 12 40 x 5 30 x 7 Lat Raise 10 x 12 x 2 12 x 12 Got one rep out, couldn't get another, stood up, bit of a swing 10 x 10 Rear Delt Row 8 x 12 x 2 9 x 12 Rope Pushdown 20 x 12 25 x 12 30 x 8 Couple cheat reps thrown in One Arm Tricep Pushdown 5 x 12 6.25 x 12 Cheat reps 3.75 x 12 Slow reps Overhead DB Tricep Extension 16 x 12 18 x 6 12 x 12 Big delt/arm pump, took pic, will upload l8r
Adam|Spakka Posted April 13, 2012 Author Posted April 13, 2012 13/4/12 Bench 20 x 12 30 x 12 40 x 12 50 x 4 Hmm.. 40 x 10 Pec Dec 35 x 12 45 x 5 40 x 8 Incline DB Bench 14 x 12 16 x 8 18 x 4 Flyes 10 x 12 x 2 Crossovers 5 x 12 7.5 x 12 Felt this too much in my delts Curls 10 x 12 Cable [With back to cables, feeding bar through legs] 17.5 x 12 Cable 22.5 x 3 Cable - Wrists in agony :( 12 x 6 Alternate DB 12 x 8 Hammer DB 12 x 6 Alternate DB 14 x 5 Alternate DB
Adam|Spakka Posted April 16, 2012 Author Posted April 16, 2012 16/4/12 Deadlift 60 x 12 x 2 90 x 12 95 x 7 Low Row 70 x 12 80 x 12 90 x 12 Lat Pulldown (Behind head, slow, controlled) 40 x 12 50 x 7 40 x 12 V Bar Pulldown 40 x 12 50 x 8 45 x 12
Adam|Spakka Posted April 17, 2012 Author Posted April 17, 2012 17/4/12 - Gym was absolutely packed today :/ was awkward with dumbells aswell, couldnt rly find any out of use, so i picked up some 10s and kept em with me :P 5mins treadmill slow/moderate pace Shoulder press machine 20 x 12 35 x 12 45 x 10 45 x 2 (woops, forgot to change the weight) continous: 50 x 4 40 x 8 35 x 12 45 x 3 Rear Delt Row 10 x 12 x 3 Front Raise 10 x 12 Lat Raise 10 x 12 x 2 wasn't pleased with my form on second set. 9 x 12 x 2 One Arm Tricep Pushdown 5 x 12 7.5 x 12 Questionable form towards end :P 10 x 12 Cheat reps, swinging entire body, still using triceps. 6.25 x 12 controlled reps. Tricep flat bar pushdown 25 x 12 35 x 5 Crap reps.
Adam|Spakka Posted April 18, 2012 Author Posted April 18, 2012 Usually aim to do quite a few/several sets on all main compound exercises, burning more calories + making sure i'm exhausting my muscles to failure each set, if i still got more in me, ill do another set :P
Dog Posted April 18, 2012 Posted April 18, 2012 you've said "took pic will upload later" a few times and i've not seen any pics? :S brb using imagination.
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