Adam's Training Log

[Adam|Spakka]

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]

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]

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]

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]

yea mate i have a life outside of logging on these forums lol

[Steroids]

45 x 0

is reevesy writing ur weight lifting routine lol!

[Reevesy]

is reevesy writing ur weight lifting routine lol!

fuck no too many sets for my liking

[Triko]

lol'd

[Adam|Spakka]

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]

why do u need to not have a life to post pictures, what are u talking about rofl

[Adam|Spakka]

I never said that lol

[Adam|Spakka]

http://dl.dropbox.com/u/28418536/RS1619.png Pic taken 23/3 post delt/tricep workout =)

[Reevesy]

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

[Steroids]

nice foe t shirt

[Triko]

lol

[Adam|Spakka]

o.O ur higher bf than me :P wat u weighing now

80kg

[Adam|Spakka]

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]

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]

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]

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]

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]

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]

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]

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]

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