Adam's Training Log

[Adam|Spakka]

do millitary press instead of shoulder press machine!

the variated crunch for your obliques ?

If the variated crunch is what the exercise is called then yea for my obliques :P

[Adam|Spakka]

23/10/2011

Smith machine squat (Again not sure how much the bar weighs so only counting the weight from the plates alone)

20 x 12

40 x 12

60 x 12

80 x 3 (Could've done more but my back was in agony lol)

Standing Calf Raises (Using smith machine with 10" platform)

40 x 12

60 x 12

80 x 12

Leg Curl

45 x 12

55 x 12

65 x 6

Leg Extension

45 x 12

55 x 12

60 x 8

Leg Press

80 x 12

100 x 12

120 x 12

[Smush]

Don't do smith machine squats ... free weight squats are better for you seeing as you have to control the weights rather than just go up and down.

It ain't a natural movement.

[Adam|Spakka]

Don't do smith machine squats ... free weight squats are better for you seeing as you have to control the weights rather than just go up and down.

It ain't a natural movement.

Buy my gym a squat rack n sure...

[Dadthack]

Adam, STOP SWEARING!!!

[Adam|Spakka]

Adam, STOP SWEARING!!!

?? and u r?

[Steroids]

rofl

[Reevesy]

Adam, STOP SWEARING!!!

?? and u r?

big daddy fukin spakkery on the scene laa

[Adam|Spakka]

Aw had a chest & triceps workout yesterday and thought i had logged it so deleted the info off my phone, clearly i didn't >.<

25/10/2011 - Tried out a new gym today down my road that i never even knew existed, proper old school iron gym, luv it.

Deadlift

60 x 12

80 x 8

90 x 6

100 x 1

120 x 0

110 x 1

Low Row Machine

40 x 12

80 x 6

60 x 10

Dumbell Rows (Dumbells are marked with pounds not kilos, so was a bit weird for me to judge weights)

18 x 12

25 x 12

25 x 12

Lat Pulldown

40 x 12

50 x 8

40 x 10

Finished up with some dropsets of bicep curls, again all weights were in pounds so i didn't really log anything as i wouldn't understand it later.

[Dan| High Rating]

nice stuff man, i did back today too.

[Tris]

It's important you know pounds in case you do go to a gym that uses lbs lol.  1 Kilo = 2.2 lbs so you can multiply/divide pretty easy to find out what you need to do to maintain or progress.

[Dan| High Rating]

It's important you know pounds in case you do go to a gym that uses lbs lol.  1 Kilo = 2.2 lbs so you can multiply/divide pretty easy to find out what you need to do to maintain or progress.

nice sig, i love seeing quade cooper taking big hits from big kiwis ;P

[Tom (Rendition)]

Deadlift

60 x 12

80 x 8

90 x 6

100 x 1

120 x 0

110 x 1

Stop trying to 1 rep max!!!  Wait until your gains slow down until you try and 1 rep max.

[Steroids]

reevesy is telling him what to do lol.

[Reevesy]

reevesy is telling him what to do lol.

quote me on telling him to 1rm. he gets fucking peer pressured into it. ive told him to stay light on deads but na

[Adam|Spakka]

I've deadlifted 3-4 times now, each time i've gained more confidence, now i know my 1rm, i won't try to 1rm again...

Erm got a job now, working 9-6 most days of the week, 2 days off a week, kinda messed with my routines a bit lol, my gym opens at 8 and closes at 8, leaving me with no time to workout on work days either :(

anyway did legs today..

2/11/2011

Hack Squats

25 x 12

50 x 10+3 (Went too far down and couldn't get it back up so started again)

75 x 12

Leg Press

40 x 12

80 x 12

125 x 12

165 x 12

Lying Leg Curl

40 x 12

50 x 6 dropsetted to

45 x 3

40 x 12

Leg Extension

40 x 12

50 x 12

65 x 12

Seated Calf Raise

40 x 12

60 x 12

80 x 10

Standing Calf Raise

40 x 12

60 x 12

70 x 12

[Reevesy]

implying u went too far down and couldn't get out the hole with 50kg, u shud not of went 75kg u obv doing quarter reps ADAM FUCK SAKE

[Adam|Spakka]

Nop full reps, i had my feet in an awkward position when i went down, swear

[Adam|Spakka]

9/10/2011

Hack Squat

30 x 12

50 x 12

70 x 12

Leg Press

220 x 12 (Counted 110kg both sides, actually thought this was just 110kg, don't know how, im bad at maths -.-)

100 x 12

145 x 12

192.5 x 12 Vidded will upload later.

240 x 8

Lying Leg Curl

30 x 12

55 x 8

60 x 4

Leg Extension

50 x 12

60 x 8

70 x 6

Seated Calf Raise

40 x 12

50 x 12

60 x 12

[Adam|Spakka]

jZP2T2XNcZw

[Smush]

Try increasing the weights on all your squats. If you can leg press 500+ lbs then you can easily squat more.

[Reevesy]

Try increasing the weights on all your squats. If you can leg press 500+ lbs then you can easily squat more.

lol nah his legpress machine is leverage so doing a lot less weight than u think

[Adam|Spakka]

Always putting me down Dale you dick.

[Smush]

Always putting me down Dale you dick.

500+ is impressive, especially if you do proper form, so don't let him put you down.

[Adam|Spakka]

15/11/2011

Bench

20kg x 12

40kg x 12

50kg x 4 Not impressed, guess that's what happens when you don't train for 2-3 weeks

Incline DB bench

11s x 12

15s x 12

18s x 6

Decline DB bench

11s x 12

15s x 12

15s x 12

Crossovers

Weights weren't marked on, didn't log this

Supersetted some tricep pushdowns with machine preacher curls, 20kg, 25kg and 30kg

Then just had some fun with squat rack since i'm not sure if i'll be able to get my leg workout in this week, first time actually squatting properly with a squat rack, had fun, this kid i went with annoyed me tho, blamed how long his legs are on not being able to go parallel >.<

All in all pretty horrific workout, lost so much strength, always new it was gonna happen with working fulltime 6 days a week, didn't think it would happen so soon :'(

Think i'm just gonna stick to my original goal now.. to get stronger legs for the odd times i get to go out on the bike, maybe one day actually race again :P <3