Adam's Training Log

[Tom (Rendition)]

Decent considering you have just started.

A couple of things -

Why drop from 12 reps to 6 reps on your third set of bench press?

If you can get out 18*10 on incline bench, it would probably be worth going to 20*8 as a fourth set.

And if you are trying to bulk, I wouldn't be going on 30 mile bike rides lol.  Do 1 mile sprints and stuff like that if you feel like doing cardio.

ur trying to bulk and u swim/play football every day -.-

Actually I havn't swam in like 2/3 weeks.  And not been playing that much football lol, but I'm not gonna stop playing football just cos I want to get bigger.

[Steroids]

6/9/2011

Straight Arm Pulldown

15 x 12

20 x 12

25 x 12

Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong)

20 x 12

25 x 12

30 x 12

Alternate Dumbell Curl

14 x 8

12 x 8

12 x 6

Incline Dumbell Curl

10 x 6

10 x 6

10 x 6

Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh.

lol?? plz research some actual back exercises.

[Adam|Spakka]

6/9/2011

Straight Arm Pulldown

15 x 12

20 x 12

25 x 12

Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong)

20 x 12

25 x 12

30 x 12

Alternate Dumbell Curl

14 x 8

12 x 8

12 x 6

Incline Dumbell Curl

10 x 6

10 x 6

10 x 6

Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh.

lol?? plz research some actual back exercises.

Recommend any? I was planning on doing the cable row & bent over rows, but both equipment were being used and the gym was busy as fuck so couldn't be arsed waiting around for the next 30-60 mins.

[Steroids]

wide-grip pullups, alot of different types of a row, deadlift??

[Reevesy]

6/9/2011

Straight Arm Pulldown

15 x 12

20 x 12

25 x 12

Preacher Curl (Assuming curl bar weighs 10kg, correct me if i'm wrong)

20 x 12

25 x 12

30 x 12

Alternate Dumbell Curl

14 x 8

12 x 8

12 x 6

Incline Dumbell Curl

10 x 6

10 x 6

10 x 6

Rubbish workout, pretty much ruined my day. Need some more exercises for back, completely forgot about the lat pulldown machine, and the gym was pretty full today and i didn't feel like waiting an extra 30mins or so to finally get a hold of the barbell for bent over rows. Meh.

lol?? plz research some actual back exercises.

Recommend any? I was planning on doing the cable row & bent over rows, but both equipment were being used and the gym was busy as fuck so couldn't be arsed waiting around for the next 30-60 mins.

bro if people r hogging cable row for 60 mins they need a fukin punch in the face

[Adam|Spakka]

8/9/2011

Leg Curl

20 x 12

40 x 12

55 x 12

Leg Extension

30 x 12

45 x 12

55 x 12

Squat

bar x 12

50 x 12

70 x 12

100 x 12

50 x 12

Calf Raises

50 x 12

70 x 12

100 x 12

120 x 12

Leg Press

60 x 12

80 x 12

100 x 12

Didn't enjoy this workout lol, legs had just recovered from last weekend and i was struggling a lot.

[Reevesy]

i told u to do main exercises first

[Adam|Spakka]

You never lol, but ya ok

[Tango_Oscar]

Yeah always do your heavy squats first, leg curls are a finisher

[Reevesy]

also u never squatted 100x12. vid it next time punk

[Adam|Spakka]

also u never squatted 100x12. vid it next time punk

umad? na dey were half reps.

[Steroids]

follow a well-made routine plz.

[Tom (Rendition)]

You squated 100*12?  Are you quite a big lad, cos thats a heavy weight for a beginner.

Also, if you can squat 100, don't have 20, 50, 70 as your build up sets lol.  Maybe 40,60,80 or (what I would do -) 70, 80, 90.

[Reevesy]

You squated 100*12?  Are you quite a big lad, cos thats a heavy weight for a beginner.

Also, if you can squat 100, don't have 20, 50, 70 as your build up sets lol.  Maybe 40,60,80 or (what I would do -) 70, 80, 90.

he said he did half reps, probs quarter tho lol

I WUNT VIDEO OF DIS NEXT TIME ADUM

[Smush]

100 x 12  half reps is worth ........

NOTHING.

[Adam|Spakka]

I get it >.<

[Reevesy]

100 x 12  half reps is worth ........

NOTHING.

220lb

and well, they are shit but they do enable u to get used to weight and works dat dere cns

[Smush]

100 x 12  half reps is worth ........

NOTHING.

220lb

and well, they are shit but they do enable u to get used to weight and works dat dere cns

no excuses m8. either you do them right or you don't do them at all.

[Adam|Spakka]

9/9/2011

Dumbell Shoulder Press

14 x 12

14 x 12

14 x 12

Arnie Dumbell Press

16 x 8

14 x 10

14 x 7

Upright Rows

30 x 8

20 x 12

20 x 12

Shrugs

14 x 12

16 x 12

16 x 12

Lat Pulldown

20 x 12

40 x 12

35 x 12

Straight Arm Pulldown

10 x 12

15 x 12

20 x 12

One Arm Dumbell Rows

14 x 12

16 x 12

18 x 12

[Adam|Spakka]

12/9/2011

Bench Press

bar x 12

40 x 12

50 x 12

60 x 3 - was so determined to get a fourth rep out, wasn't happening :(

Incline Dumbell Bench Press

10 x 12

12 x 12

14 x 12

Incline Dumbell Flyes

6 x 12

10 x 12

10 x 12

Crossovers

7.5 x 12

12.5 x 12

15 x 12

Rope Pulldown

15 x 12

20 x 12

15 x 12

Overhead Tricep Extension

12 x 12

14 x 12

10 x 12

Hanging Leg Raise

12 reps x 3

Bicycle Crunch

24 reps

Sit Ups

12

Side Sit Ups

12 each side

[Tom (Rendition)]

Sit Ups

12

Made me lol for some reason.  Keep it up adam.

[Adam|Spakka]

13/9/2011

Straight Arm Pulldown

5 x 12

10 x 12

15 x 12

20 x 12

Lat Pulldown

30 x 12

40 x 12

45 x 12

Dumbell Rows

16 x 12

18 x 12

18 x 12

Barbell Curl

bar x 12

20 x 12

25 x 12

20 x 12

Alternate Dumbell Curl - Biceps were so fatigued from barbell curling, couldn't do sh*t.

10 x 12

10 x 10

Preacher Curl

15 x 12

20 x 12

25 x 12

12mins of cardio.

Hate training biceps.

[Adam|Spakka]

15/9/2011

Squats (Usually use a padded barbell for squats, didn't today so it was a lot of pressure on my back which i wasn't used to)

bar x 12

40 x 12

50 x 12

55 x 12

60 x 12

Leg Curl

40 x 12

50 x 12

55 x 12

Leg Extension

40 x 12

50 x 12

55 x 12

Leg Press

60 x 12

80 x 12

100 x 12

2 mins or cardio, was aiming for 12 mins but my legs were so f*cked from the workout i just couldn't do it, hate myself for not doing it. All in all was a crap workout, ruined my day and left the gym very angry, just realised i never touched my calves aswell.. so annoyed.

[Tango_Oscar]

on your barbell curls you do a set of 12, then drop the weight? 12 means go heavier :s

[Adam|Spakka]

on your barbell curls you do a set of 12, then drop the weight? 12 means go heavier :s

ya i added 5kg but couldn't even get 1 rep out, so went back down