adams rugby log

[adam131313]

Incline bench press (30')
60 x 1 x 3
75 x 1 x 3
90 x 1 x 3
95 x 1 x 3 (final rep forced)

Bench press
100 x 1 x 3
105 x 2 x 2

Incline db press
36 x 2 x 8

Pec deck (arms straight on pec deck machine)
36 x 3 x 8
27 x 3 x 12

Rear machine flies
25 x 3 x 15

CG bench press
70 x 1 x 6
75 x 1 x 5
80 x 1 x 4

Machine tricep extensions
41 x 1 x 12
50 x 1 x 10
59 x 1 x 8

Underhand cable extensions
10 x 1 x 8
7 x 2 x 12

1hr of abs

[adam131313]

Front squats (to bench)
100 x 1 x 3
120 x 1 x 3
140 x 2 x 3

Good mornings
90 x 1 x 3
70 x 1 x 6
50 x 1 x 10

Leg press (machine)
100 x 1 x 10
120 x 1 x 8
140 x 1 x 6
160 x 1 x 4

Leg extensions (single leg)
59 x 2 x 8
39 x 1 x 20 (rp)

Hack squats
40 x 3 x 6 (30secs rest)

Seated leg curls
52 x 1 x 10
65 x 1 x 8
79 x 1 x 6

Seated calf raises
60 x 3 x 10

Toe press
120 x 3 x 20

Swiss ball leg curls
bw x 3 x 8

30mins abs

[adam131313]

Underhand barbell rows
60 1 5
80 1 5
100 1 3
110 1 3
120 1 3

Machine hammer row
80 1 8
85 1 8
90 1 8

Seated cable row
79 1 6
59 2 10
39 1 10 (drop set)

Wg pull ups
Bw 4 5

Barbell shrugs
110 3 5
120 1 4

Machine preachers( single arm)
18 1 10
23 1 8
28 1 5

Ez bar curls
40 2 8

Hammer cables
20 3 8

Db shrugs
36 2 20

Kettlebell c curls
12 2 10

Rear machine flies
45 1 8
25 5 15

30 mins abs

[adam131313]

Bench press
60 x 1 x 3
80 x 1 x 3
100 x 1 x 3
110 x 1 x 3
115 x 1 x 1
120 x 1 x 1 (bit of help from spotter)

Incline bench press
80 x 2 x 4
60 x 1 x 12 (3rp)

pec deck
36 x 2 x 10
23 x 1 x 10

Chest press
40 x 4 x 10

Incline hammer press
40* x 2 x 6

Cable flies
5* x 1 x 12
7.5* x 1 x 12
10* x 1 x 12

Machine tricep extensions
50 x 1 x 10
54 x 1 x 8
58 x 1 x 8
64 x 1 x 8

Tricep pushdowns (lp)
25 x 2 x 12

Overhead db extensions
10 x 2 x 7

dip machine
40 x 3 x 10

1hr abs

[adam131313]

Front squats (to bench)
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3
150 x 2 x 2

Rack squats (well below parallel)
100 x 3 x 3

Seated leg curls
52 x 1 x 6
66 x 1 x 6
79 x 1 x 6
93 x 1 x 5

Leg press (45')
140 x 1 x 8
170 x 1 x 7
200 x 1 x 6

Leg extension (single leg)
66 x 2 x 5
45 x 1 x 15
18 x 1 x 25

Cable pull troughs
20 x 1 x 8
23 x 1 x 6
26 x 1 x 6

Seated leg curl
39 x 2 x 25

Seated leg curl (single leg)
25 x 3 x 10

calf press
135 x 3 x 25

Seated calf raise
50 x 1 x 10
80 x 1 x 5

[adam131313]

Underhand Bent over row
100 x 1 x 6
110 x 1 x 5
120 x 2 x 3
90 x 1 x 10

Machine Hammer row
80 x 1 x 10
100 x 2 x 6
50 x 1 x 10

Lat pulldown
60-70 x 3 x 6

standing cable row
40 x 2 x 12

Machine row
40 x 2 x 10

Preacher curl (single arm)
32 x 3 x 5

Ez bar curls
30 x 1 x 12
40 x 3 x 6

Kettlebell concentration curl
12 x 2 x 10
8 x 2 x 12

Cable hammer curls
20 x 2 x 8

Rear machine flies
40 x 2 x 10

Plate shrugs
25 x 3 x 35

Hang cleans
50 x 3 x 3

30mins abs

[adam131313]

Incline bench press (45')
50 x 1 x 3
70 x 1 x 3
90 x 1 x 3

Bench press
100 x 1 x 2
105 x 1 x 2
110 x 1 x 2
80 x 1 x 12 (2rp)

Pec deck
70 x 1 x 8
60 x 1 x 10
30 x 2 x 20

Incline bench press (45')
50 x 1 x 8
60 x 2 x 6

Incline db flies
14 x 2 x 6

CG bench press
60 x 3 x 8

Tricep pushdowns
30 x 1 x 10
35 x 1 x 8
40 x 1 x 6

Cable high rows (lp)
20 x 3 x 15

[adam131313]

Deadlifts
100 x 1 x 3
120 x 1 x 3
140 x 1 x 2 (with straps)

Barbell hip thrusts
100 x 3 x 6

Front squats (bottom up)
80 x 2 x 3

Leg press
200 x 1 x 8
150 x 1 x 10
100 x 1 x 12

Standing leg curl
80 x 2 x 8
40 x 1 x 15

Romanian deadlifts
80 x 2 x 6

Toe presses
200 x 2 x 25
100 x 1 x 15 (drop set)

abs

[adam131313]

Bent over db row
30 x 1 x 10
40 x 1 x 8
50 x 1 x 6 (straps)

Lat pulldowns
60 x 1 x 8
70 x 1 x 4

Standing cable row (lp)
30 x 4 x 15

DB preacher curls
20 x 3 x 6

DB concentration curls
18 x 2 x 6,5

SM shrugs
90 x 1 x 12
110 x 1 x 12
130 x 1 x 6

Incline db shrugs
10 x 3 x 15

Barbell curls
30 x 1 x 20

Band seated rows
3 x 15

[BootneckBrah]

Nice thread op and strong first name


Weight gain/loss update?

[adam131313]

Incline bench press (45')
80 x 1 x 3
85 x 1 x 3
90 x 1 x 3
95 x 1 x 1

Bench press (2 second pause)
90 x 1 x 3
80 x 4 x 3

Incline cable flies
5* x 1 x 12
6* x 1 x 12
7* x 1 x 12
8* x 1 x 8

Incline db press (15')
30 x 1 x 12
24 x 1 x 12

Tricep pushdown
40 x 1 x 6
45 x 1 x 5
50 x 1 x 4

DB floor press
24 x 3 x 8

Lying tricep extensions (cable)
5* x 1 x 12
7* x 1 x 12
9* x 1 x 12

Treadmill push ups (feet on ball)
bw x 3 x 10

[adam131313]

Deadlifts
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3 (straps)

Front squat (to bench)
100 x 1 x 6
120 x 1 x 4
130 x 1 x 3

Barbell hip raises
120 x 3 x 4

Seated leg curls
100 x 3 x 5,4,3

Standing leg curls
60 x 3 x 10

Stiff leg deadlifts
100 x 3 x 3

Leg extension 100 x 2 x 6
leg press 150 x 2 x 6
wall squat hold bw x 2 x 15 secs

Toe presses
95 x 2 x 15

Standing single leg raises
70 x 2 x 5

sm raises
70 x 1 x 50

10 sets of abs including weighted knee raises, crunches, Russian twists

[adam131313]

Bent over row
100 x 1 x 3
115 x 1 x 3
130 x 1 x 6 (straps)

Barbell shrugs (straps)
130 x 3 x 12

Hang cleans 60 x 3 x 5

Lat pulldown (2 sets in front/2 behind)
40 x 4 x 10 (30 secs rest, focus on retraction)

One arm db row
40 x 2 x 8

Band pull aparts
4 x 15

DB preacher curls
22 x 1 x 5
24 x 1 x 3

DB concentration curls
16 x 2 x 8,6

Incline db curls
10 x 2 x 10

4 sets of abs

[adam131313]

Current on left, aim on right

Front squat (to bench)
135kg x 4 reps - 150kg x 3 reps

Bench press
110kg x 3reps - 120kg x 3 reps

Deadlift
140kg x 3 reps - 150kg x 3reps


weight
12 st 4 - 12 st 10

[adam131313]

Bench press
60 x 1 x 3
100 x 3 x 3
105 x 1 x 2

Pause Bench press (3 secs)
80 x 1 x 3
85 x 1 x 2
90 x 1 x 1

Incline db press (45')
30 x 2 x 10

Incline cable flies
8* x 2 x 8

Tricep pushdowns
40 x 3 x 8

Lying extensions (cross body)
10 x 2 x 8

CG Bench press
50 x 2 x 15,7

Band rows (focus on scap retraction)
bw x 4 x 15