Adam's Training Log

[Shoan]

keep it up, whats ur body weight and compound numbers

[Adam|Spakka]

Deadlift

 

60kg x 5

60kg x 5

80kg x 5

100 x 5 

120 x 3

115 x 5 pood myself second rep

 

Dead stop dumbell row

24 x 8

28 x 8

30 x 8

 

Straight arm pulldown 

28 x 8 x 3

 

Close grip pulldown

30 x 8

40 x 8

 

Wide grip pulldown

25 x 8

35 x 8

49 x 8

 

Cable row

54 x 8 x 2

67 x 8

Edited May 5, 2017 by Adam|Spakka

[Adam|Spakka]

Found a bodybuilding gym about 20miles away that I've been going to past few days. Trained chest and biceps yesterday, did shoulders and triceps today, tomorrow doing legs and the woman who owns the gym (Joanne Cutts) is a UK strong woman I believe, she's training me.

[Adam|Spakka]

Squat

 

20kg x 8 x 2

60kg x 8

70kg x 8

80kg x 8

85kg x 5 drop set-

70kg x 4 couldn't get out of the hole last rep crashed onto the rack lol

 

Dumbell STL

20 x 12

28x 12

32 x 12

32 x 12

 

Lying leg curl

53 x 12

60 x 11

60 x 12 upper rom

46 x 9 2 second eccentric

 

Leg extension

45 x 12

55 x 12

65 x 12

45 x 12

 

Calf raises

40 x 15 x 2

50 x 15 x 2

 

Leg press

60 x 12

60 x 12

[Adam|Spakka]

db Bench press

10kg x 20

18kg x 8

24kg x 8 2

26kg x 8

26 x 4

 

Incline flye

14 x 12

16 x 12

18 x 12

20 x 12

 

Cable crossover

7.5

12.5 x 12 bit too heavy using a lot of deltoid

10 x 12

10 x 12

 

Lower cables

7.5 12 lots of deltoid

5 x 12 better

5 x 12

2.5 x 12 this needs work, will start with this weight next time

 

Incline curl

8 x 12

10 x 12

12 x 10

12 x 7 drop set

8 x 12

 

Cable curl

16.5 x 12

20 x 12

20 x 12 left shoulder straining ffs

 

Did some one arm cable curls to try and get rid of the shoulder strain but no luck - anyone got any advice for this?

 

Edited May 10, 2017 by Adam|Spakka

[Adam|Spakka]

Did shoulders today (yesterday), just got in bed at 1:30am. Started with lateral raises with 8 & 10kg dumbells, then did cable laterals, db front raises, reverse pec Dec and shoulder press

tomoz off

[Adam|Spakka]

Had past few days off as my working hours/gym opening times have left me no time to train. Planning on going back tomorrow morning for a back session, diets been shit past few days too need to get back on it even though I'm knackered

[Adam|Spakka]

Skipped going to gym before work this morning, went in afternoon instead which I instantly regretted as the gym was jam packed so couldn't do what I planned, trained back loads of cable exercises and rows.

[Adam|Spakka]

Got to gym at 6:45 this morning, doesn't open till 8, fml. Went straight to work, this week has been a write off.

[Adam|Spakka]

Squat

20kg x 8 x 2

60kg x 8 

80kg x 8

90kg x 5

70kg x 8

 

Dumbell STL

20 x 12

32 x 12

32 x 12

34 x 12

 

Lying leg curl

46 x 12

60 x 9

53 x 6

35 x 6

 

Leg extension

65 x 12

65 x 12

65 x 12 few last pump reps 

 

Leg press

100 x 12

100 x 12

[Adam|Spakka]

Shit chest session gym was packed at 7am this morning did some machine work felt a lot of front deltoid doing pressing movements very frustrating.

 

today

 

Dumbell shoulder press

8 x 12

14 x 12

22 x 8

24 x 6 drop set-

18 x 6

 

 

Front raises

10 x 12

12 x 12 x 2

 

Lateral raises

8 x 12

8 x 12

8 x 12

 

Cable laterals

6 x 12

9.5 x 12

6 x 12

 

Reverse pec Dec

33 x 12

40 x 12

47 x 12

47 x 12

 

Shrug

18 x 12 x 2

22 x 15

22 x 12

 

Weighted carries

Up to 40kg

[Adam|Spakka]

Good back session this morning legs weren't feeling up to deadlifting still very sore from Sunday. Did straight arm pulldowns, rows, pulldowns, finished with tricep pushdown and cgbp

[Adam|Spakka]

28/5/17

 

Flat dumbell press (2 warm up 3 working)

14 x 20

24 x 8

26 x 8

26 x 8

 

Incline dumbell press (3 working)

22 x 7 left elbow gave way on 8th rep

22 x 7

22 x 6 dropset-

18 x 4

Incline flye (3 working)

18 x 11 front delt doing all the work ffs gonna try and pre fatigue pecs next week, dropping weight down now

12 x 12 x 2

Pec Dec (4 working)

33 x 12

53 x 12

Barbell curl (2 warm up 4 working)

20 x 12

30 x 12

35 x 12

40 x 12 cheat reps

Alternate db curl (3 working)

8 x 12

10 x 12

10 x 12

8 x 12 concentration curl finisher

Cable curl (3 working)

20 x 12 x 3

 

[Adam|Spakka]

29/5

Got to fukin gym this morning before work and it was closed because of bank holiday, bullshit, went on my break at work so had duck all time.

 

Deadlift

60 x 8

80 x 8

100 x 8

120 x 8 dropset

125 x 3

 

Machine low row

15 x 12

35 x 12

40 x 12 x 2

40 x 6 dropset

25 x 12

 

at this point started running out of time did some Cg pulldowns then supersetted db rows with straight arm pushdown.

 

[Adam|Spakka]

31/5/17

 

Dumbell press (2 warm up 4 working)

14 x 12 x 2

22 x 8

22 x 8

22 x 4

18 x 6 dropset-

14 x 4

 

Lateral Raise (4 working)

8 x 12 x 4

Last set dropsetted 4x12

 

Seated front raise (4 working)

8 x 12 x 4

 

Reverse pec Dec (4 working)

47 x 12 x 3

54 x 10

 

Cable upright row (4 working)

13 x 12

16.5 x 12

20 x 12

20 x 12

 

 

 

Close grip bench press (1 warm up 4 working)

30 x 15

40 x 12

50 x 8

50 x 8

Overhead dumbell extension (4 working)

20 x 12

22 x 10

22 x 8 dropset

14 x 6

Rope pushdown (4 working)

16.5 x 12

19 x 12

23 x 12 x 2

 

[Adam|Spakka]

2/6

 

Squat

20 x 12 x 2

60 x 8

60 x 8

90 x 5

90 x 5 feel weak af training legs with no food in me fml big mistake, dropset-

60 x 8

 

Leg extensions

55 x 12

75 x 12

85 x 9 dropset

35 x 12 upper rom pump reps

 

Dumbell stiff leg deadlift

20 x 12

34 x 12

36 x 12

40 x 6 dropset

22 x 8

 

Lying curl (4 working)

46 x 12

60 x 12

60 x 6 dropset

32 x 10

 

Seated calf raise

50 x 12 x 2 really feeling sick now stopping here as I have a full day of work ahead of me

 

Edited June 2, 2017 by Adam|Spakka

[Adam|Spakka]

Chest x 1

 

Pec Dec pre fatigued

33 x 20

40 x 20

 

Flat dumbell press

20 x 8

26 x 8

26 x 8

28 x 5 dropset-

24 x 4

 

Incline dumbell press

22 x 8 incline a bit too steep

22 x 8

22 x 7

 

Incline flye

16 x 12  very good stretch and squeeze reps

16 x 12

16 x 12

Pec Dec

53 x 12 deltoidsss

40 x 12 x 2

Barbell preacher curl

20 x 12

30 x 8

25 x 12

 

Alternate db curl

8 x 12

10 x 12

10 x 12

 

Cable curl rope extension

13 x 12

16.5 x 12

16.5 x 12

20 x 

 

[Adam|Spakka]

Good session this morning wanted to deadlift but was short for time so did some back accessory work, rows, pulldowns and straight arm pulldowns, will deadlift tomoz and do some calf work.

[blaster]

slick training diary afk nmz smoking mad blunts

[Adam|Spakka]

Past few days been shit not had energy/motivation to train got to bed early tonight so should be back tomoz for shoulders and triceps. 

[Adam|Spakka]

 

Dumbell press

12 x 12

12 x 12

24 x 8

24 x 4

22 x 6

20 x 5

 

Lateral Raise

8 x 12

10 x 12

12 x 12 dropset

4 x 12

 

Reverse pec Dec

54 x 12

54 x 10

 

Cable upright row

23.5 x 12 x 4

 

Close grip bench press 

20 x 12

50 x 12

60 x 10 could have pushed maybe one more but f that with no spotter

60 x 6 dropset

30 x 12

 

did some cable pushdowns and then did a quad dropset on overhead dumbell extension

 

[Adam|Spakka]

Flat dumbell press

10 x 12

20 x 8

28 x 8 left shoulder clicking right at the bottom ffs

28 x 9 shoulder feeling fine now

28 x 5

 

Incline dumbell press

24 x 8

26 x 5

24 x 5

 

Incline flye (3 working)

16 x 12

18 x 12

18 x 10

 

Cable crossover

10 x 12

15 x 12

 

Alternate db curl

10 x 12

12.5 x 12 x 2

 

Cable curl flat bar

16.5 x 12

20 x 12

23.5 x 12

[Adam|Spakka]

Deadlifted this morning was very weak, diet and training this past week has been shit and it was a bit of a reality check today. 

[Adam|Spakka]

Deltoid x 3

 

Dumbell press

8 x 20

8 x 15

20 x 8

24 x 5 dropset

18 x 4 slow negatives

 

Lateral Raise

6 x 20 X 3

 

 

Seated front raise

6 x 12 x 2

10 x 12

 

 

Close grip bench press 

40 x 12

60 x 12 pr

60 x 6 dropset

40 x 8

 

Rope pushdown (4 working)

20 x 12

28.5 x 12

33.5 x 2

20 x 9 dropset

16 x 9

 

Overhead cable rope extension

13 x 12

16.5 x 12 x 2

[Adam|Spakka]

Gonna try and train legs Sunday hopefully, haven't trained them since 2 weeks ago when I nearly blacked out which shit me up.

also looking into doing a bit or crossfit possibly.