Adam|Spakka Posted April 18, 2012 Author Posted April 18, 2012 a few times? never got round to it the once recently, do i even know u rofl? 18/4/12 Flat Bench 20 x 12 40 x 12 x 2 50 x 3 hmm.. dislike barbell benching. DB Bench 14 x 12 16 x 12 18 x 12 PB 20 x 5 Dropset- Incline DB 16 x 5 14 x 12 Pec Dec 40 x 12 50 x 5 Crossovers 6.25 x 12 7.5 x 8 Seated Curls 10 x 12 14 x 4 + 2 cheat reps Barbell Curl 20 x 8 30 x 4 cheat
Adam|Spakka Posted April 19, 2012 Author Posted April 19, 2012 19/4/12 Stiff Leg Deadlifts 40 x 12 50 x 12 x 2 Found the right positioning into the second set, right into my hams 60 x 12 70 x 12 Did this off a platform, burn. Leg Curl 45 x 12 50 x 10+2 half reps 45 x 12 55 x 4 Dropset- 20 x 12 One legged. 40 x 10 Smith Squat (Narrow stance, just inside shoulder width) 30 x 12 40 x 12 60 x 6 Leg Press (Narrow) 80 x 12 100 x 12 x 2
Adam|Spakka Posted April 20, 2012 Author Posted April 20, 2012 20/4/12 - Was gonna do back today but hams are in agony from yesterdays stiff leg deads, delts it was, guess i still hadn't recovered from doin chest previously tho, weak delts today Standing Military 20 x 12 30 x 12 45 x 0 wot ffs-.- 35 x 6 30 x 12 35 x 5 Standing Lat Raise & Rear Delt Row Supersets 9 x 12 x 2 10 x 12 Rope Pushdown 15 x 12 No rest- 20 x 12 25 x 12 One arm bent over tricep pushdown 6.25 x 12 7.5 x 8 Seated Tricep Overhead Extension 16 x 8 18 x 4 14 x 12
Dog Posted April 21, 2012 Posted April 21, 2012 u dont need to know me for me to read ur thread and see that uve said ur gonna post pics a few times and then havnt :S
Adam|Spakka Posted April 22, 2012 Author Posted April 22, 2012 yea mate i have a life outside of logging on these forums lol
Steroids Posted April 22, 2012 Posted April 22, 2012 45 x 0 is reevesy writing ur weight lifting routine lol!
Reevesy Posted April 22, 2012 Posted April 22, 2012 is reevesy writing ur weight lifting routine lol! fuck no too many sets for my liking
Adam|Spakka Posted April 23, 2012 Author Posted April 23, 2012 23/4/12 Flat Bench 20 x 12 30 x 12 40 x 12 50 x 4 Dropset- 45 x 8 Incline DB 14 x 12 16 x 12 18 x 12 Crossovers 6.25 x 12 7.5 x 12 10 x 12 12.5 x 6 Dropset- 6.25 x 5 Pec Dec 40 x 12 50 x 8 55 x 4 Seated Alternate Curls (Strict form) 12 x 8 14 x 6 12 x 6 10 x 5 Cable Curls (Back to cables, cable through legs) 15 x 8 20 x 8 25 x 3
Dog Posted April 23, 2012 Posted April 23, 2012 why do u need to not have a life to post pictures, what are u talking about rofl
Adam|Spakka Posted April 23, 2012 Author Posted April 23, 2012 http://dl.dropbox.com/u/28418536/RS1619.png Pic taken 23/3 post delt/tricep workout =)
Reevesy Posted April 23, 2012 Posted April 23, 2012 http://dl.dropbox.co...8536/RS1619.png Pic taken 23/3 post delt/tricep workout =) o.O ur higher bf than me :P wat u weighing now
Adam|Spakka Posted April 24, 2012 Author Posted April 24, 2012 o.O ur higher bf than me :P wat u weighing now 80kg
Adam|Spakka Posted April 26, 2012 Author Posted April 26, 2012 26/4/12 Deadlift off ankle height platform 60 x 12 x 2 80 x 12 90 x 12 100 x 6 Low Row 70 x 12 80 x 12 90 x 12 One armed for fun of it V Bar Pulldown 45 x 12 55 x 8 40 x 12 DB Rows 22 x 12
Adam|Spakka Posted April 30, 2012 Author Posted April 30, 2012 30/4/12 Um been thinking a lot recently. Next year coming out of catering & going into health & fitness industry, applied for a lvl 2 nvq course, but also gonna do additional courses around the h&f sector to build up a nice CV. also been working out in pool a lot recently, wanting to start to re-build up my fitness, think i manage around 30 laps of the pool swimming width-ways when i start to get tired, requirements for a lifeguarding course im looking to do in summer is something like 50 metres in under a minute, actually doubting i could do that atm so really wanna knuckle down on this and get fit again. Diet will need cleaning up a lot aswell so looking into that. as for todays log... been at college/hanging out with mates all day so had like an hour left at end of day to hit the pool.. around 30 laps breast stroke
Adam|Spakka Posted May 2, 2012 Author Posted May 2, 2012 2/5/12 Checked a pool out round corner from work today, only a small one but it's easy to get to after work and is free for me since it's part of the chain of gyms i have membership with. Did 30 laps of the pool swimming length ways, forgot to ask how long the pool is
Adam|Spakka Posted May 4, 2012 Author Posted May 4, 2012 4/5/12 Machine Shoulder Press 20x12 30x12 35x2 Cable Upright Row 15x12 20x12 25x12 Tricep Pushdown 15x12 20x12 25x9 One Arm Tricep Extension 5x12 7.5x12 7.5x9
Adam|Spakka Posted May 8, 2012 Author Posted May 8, 2012 8/5/12 DB Bench 12 x 12 16 x 16 18 x 10 20x5 Incline DB 16 x 12 18 x 6 14 x 12 Curls 15 x 12 Cable 20 x 8 w/ Olympic bar 25 x 8 w/ Olympic bar
Adam|Spakka Posted May 10, 2012 Author Posted May 10, 2012 9/5/12 V Bar Pulldown 30 x 12 45 x 12 55 x 10 Low Row 70 x 12 80 x 12 90 x 9 Deadlift 60 x 12 80 x 12 90 x 3 Meh, weak.
Adam|Spakka Posted May 11, 2012 Author Posted May 11, 2012 11/5/12 Standing Military 20 x 12 30 x 12 35 x 10 40 x 3 DB Press 14 x 8 12 x 10 12 x 10 Cable Rear Delt Flyes 2.5 x 12 3.75 x 12 5 x 12 DB Raise 9 x 12 Lat Raise 9 x 12 9 x 20 1 Arm Cable Tricep Extension 5 x 12 6.25 x 12 7.5 x 12 Rope Pushdown 25 x 12 Bad form 20 x 12 25 x 7 Overhead DB Extension 16 x 12 18 x 4 14 x 12
Shivan Posted May 11, 2012 Posted May 11, 2012 (edited) http://dl.dropbox.com/u/28418536/RS1619.png Pic taken 23/3 post delt/tricep workout =) How did u get that t shirt? i want one!!!! keep it up dudeee Edited May 11, 2012 by Shivan
Adam|Spakka Posted May 14, 2012 Author Posted May 14, 2012 14/5/12 DB Bench 14 x 12 18 x 12 20 x 9 PR 22 x 4 DB Incline 16 x 12 18 x 6 DB Flyes 10 x 12 Pec Dec 40 x 12 50 x 5 Crossovers 7.5 x 12 12.5 x 4 10 x 5 Seated DB Curls 10 x 12 12 x 6 16 x 4 Curl Machine 15 x 12 25 x 3
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