adams rugby log

[adam131313]

EZ bar curls
50 x 1 x 6
55 x 2 x 5

Overhead EZ bar extensions
30 x 1 x 6
35 x 2 x 5

DB preacher curls
16 x 1 x 12
18 x 1 x 8
20 x 1 x 3

Underhand tricep pushdowns
20 x 1 x 12
25 x 1 x 8
30 x 1 x 4

Cable concentration curls
5* x 4 x 12 (45 secs rest)

Overhead db extensions
10 x 2 x 12
5 x 1 x 20

[adam131313]

Trap bar deadlifts
105 x 1 x 3
145 x 1 x 3
155 x 1 x 3

Front squats (to bench)
100 x 1 x 3
120 x 1 x 3
130 x 1 x 3

Pause squats
80 x 4 x 4

Vertical leg press
100 x 3 x 12

Stiff leg deadlifts 60 x 2 x 10
back extensions bw x 2 x 10

[adam131313]

Bench press (3second descent, explosive ascent)
67.5 x 1 x 5
77.5 x 1 x 5
87.5 x 1 x 5
97.5 x 1 x 5 (1rp and 1 forced rep)
67.5 x 2 x 5 (5sec descent)

Pec deck
40 x 4 x 10

Incline db flies
12 x 1 x 12
16 x 1 x 10

Incline sm press
50 x 3 x 8,8,6

Close grip bench press
60 x 1 x 5
70 x 1 x 3
40 x 1 x 12

Underhand pulldowns
3* x 1 x 12
4* x 1 x 12
5* x 1 x 10
6* x 1 x 8

Overhead cable extensions
3* x 2 x 10
2* x 2 x 15

Lying leg raise bw x 2 x 12
crunch bw x 2 x 10
reverse crunch bw x 2 x 8

Cable Russian twist
6* x 3 x 10

Front plank bw x 2 x 30secs
side plank bw x 2 x 15 secs

[adam131313]

Rack deadlifts
100 x 1 x 3
120 x 1 x 3
140 x 1 x 5 (with straps)
150 x 1 x 3 (with straps)

Underhand bent over row
100 x 1 x 8
80 x 2 x 12

Pedley row (to chest)
40 x 3 x 12

Machine row 90 x 2 x 12
Underhand pulldowns 45 x 2 x 6

Straight arm pulldown 20 x 2 x 8
Cable high row 20 x 2 x 8

DB preacher curls
18 x 2 x 10
12 x 1 x 12

Cable concentration curls
6* x 2 x 10

db shrugs ( 3 sec holds)
24 x 3 x 8

Decline lying leg raise bw x 2 x 8
decline crunch bw x 2 x 8

Single leg reverse leg lower
bw x 2 x 10

Reverse crunch bw x 2 x 12
crunch bw x 2 x 12

[adam131313]

Bench press (3 second descent, explosive)
40 x 1 x 3
70 x 1 x 3
80 x 1 x 3
90 x 1 x 3
100 x 1 x 3
80 x 1 x 5

Incline sm press
50 x 1 x 8
60 x 1 x 6
70 x 1 x 4

Pec deck
20 x 1 x 10
25 x 1 x 10
30 x 1 x 10
35 x 1 x 10
40 x 1 x 10
45 x 1 x 10

Incline cable flies
5* x 3 x 10

Cable flies
5* x 6 x 10

Overhead db extensions
22 x 1 x 8
24 x 1 x 8
26 x 3 x 6

CG bench press
60 x 3 x 5

Underhand pushdowns
6* x 1 x 10
5* x 1 x 12
4* x 1 x 15

hangine leg raise
bw x 2 x 10

Lying leg raises bw x 2 x 5
reverse crunch bw x 2 x 10
crunch bw x 2 x 5

cable Russian twistes
10* x 2 x 6

decline leg raise
bw x 2 x 8

[adam131313]

Rack deadlifts
80 x 1 x 3
100 x 1 x 3
125 x 1 x 3
150 x 1 x 3 (with straps)
160 x 1 x 3 (with straps)

Underhand barbell rows (pause at top)
80 x 3 x 10

Barbell shrugs
120 x 3 x 8 (with straps)
80 x 1 x 15

Barbell curls
40 x 1 x 6
50 x 2 x 5

SM lying rows
bw x 4 x 6

Cable concentration curls
8* x 1 x 8
6* x 2 x 12

DB Hammer curls
12 x 3 x 12

lying leg raises bw x 6 x 12
reverse crunch bw x 6 x 12

crunch
bw x 6 x 8

[adam131313]

Rockpit

front squats (to bench)
100 x 1 x 6
115 x 1 x 6
130 x 2 x 3

Hyperextensions
20 x 1 x 8
30 x 1 x 6
40 x 1 x 4
50 x 1 x 4

Hack squat
50 x 2 x 10
60 x 1 x 6

glute ham raise (with leg curl)
bw x 3 x 8

Leg extensions
50 x 1 x 3
30 x 2 x 10

Lying leg curls
4* x 1 x 10
5* x 1 x 8
6* x 1 x 6

Standing calf raises
60 x 1 x 10
80 x 3 x 10

[adam131313]

Bench press (3second descent/explosive ascent)
50 x 1 x 5
70 x 1 x 5
80 x 1 x 5
90 x 1 x 5
100 x 1 x 2
80 x 1 x 6 normal rep speed

Incline db press (45')
30 x 2 x 8
24 x 1 x 5

Pec deck
40 x 1 x 12
50 x 1 x 8
60 x 1 x 4
40 x 2 x 3 (3 second hold at contraction)

Overhead db extensions
26 x 4 x 8

Close grip bench press
50 x 2 x 10

Incline cable press (15')
6* x 2 x 10

Incline cable flies (15')
3* x 6 x 10

Machine crunch
40 x 6 x 15

Cable Russian twists
5* x 1 x 15
6* x 1 x 15
7* x 1 x 15

Decline leg raises
bw x 2 x 10

[adam131313]

Barbell step ups (highish box)
60 x 1 x 3
65 x 1 x 3
70 x 1 x 3

Barbell lunges
40 x 2 x 6 each leg

standing leg curl
100 x 1 x 5
90 x 1 x 7
80 x 1 x 10

DB Single leg rdl
10* x 2 x 5

leg extensions
90 x 2 x 10
45 x 1 x 12

standing sm calf raise
90 x 1 x 15
100 x 1 x 15
110 x 1 x 12

toe presses
80 x 1 x 12
70 x 1 x 15
60 x 1 x 20

10 mins of ab exercises

[adam131313]

Bent over row
100 x 1 x 5
110 x 1 x 5
120 x 1 x 5
130 x 1 x 3 (form not the best)

Machine row
90 x 2 x 15

Barbell shrugs (with straps)
130 x 3 x 8,8,6

Straight arm pulldown
20 x 5 x 8

cable high row
20 x 3 x 12

DB Hammer curl
20 x 1 x 6
24 x 1 x 6
28 x 1 x 5

Cable concentration curl
8* x 2 x 8

db preacher curls
14 x 1 x 10
18 x 1 x 8

10 mins abs

[adam131313]

DB bench press
30 x 1 x 10
35 x 2 x 10

Incline bench press
50 x 1 x 8
60 x 1 x 6
70 x 1 x 2

Incline db flies
17.5 x 1 x 6
22.5 x 1 x 5

Machine press
40 x 2 x 10,6
20 x 1 x 10 drop set

Overhead db extensions
25 x 1 x 8
27.5 x 1 x 6
30 x 1 x 5

Close grip bench press
50 x 1 x 10
60 x 1 x 5

db kickbacks
10 x 2 x 12

[adam131313]

Kept volume low due to cold

Lying DB row (15' bench)
30 x 3 x 6
20 x 1 x 10

Machine row
90 x 2 x 20 (5rp)

DB Shrugs (with straps)
50 x 3 x 15

DB preacher curl
20 x 2 x 6
10 x 1 x 20

[ttotheb]

in!! would like to track this

[adam131313]

Incline bench press (30')
50 x 1 x 5
70 x 1 x 5
80 x 1 x 3
90 x 1 x 3
95 x 1 x 2

Bench press
80 x 1 x 5
90 x 2 x 3
100 x 4 x 2
105 x 1 x 1

Incline db flies
17 x 2 x 8
incline db press
17 x 2 x 6

Overhead ex extensions
30 x 3 x 8

CG bench press
60 x 3 x 8

[adam131313]

SM bent over row (unsure on weight of SM, think around 20kg)
100 x 3 x 8

Machine WG incline row
20 x 1 x 10
30 x 1 x 10
40 x 1 x 10 (3rp)

Underhand pulldown (unilateral)
30 x 1 x 10
35 x 2 x 10

Seated cable row (thick bar)
10* x 2 x 10
5* x 1 x 15

DB hammer curls
22.5 x 2 x 10

db preacher curls
20 x 1 x 4
15 x 1 x 6

Machine preacher curls
5* x 2 x 10

[adam131313]

rockpit

Front Squat (to bench)
100 x 1 x 6
115 x 1 x 5
130 x 1 x 4
140 x 1 x 1

Cybex leg press
100 x 1 x 12
120 x 1 x 12
140 x 1 x 12 (2rp)

Glute ham raise
bw x 3 x 10

Reverse hyperextension
20 x 1 x 8
30 x 1 x 8
40 x 1 x 8

Leg extension (hammer strength)
20 x 1 x 10
30 x 1 x 10
40 x 1 x 6

Seated calf raise
45 x 3 x 12

standing calf raise
97 x 4 x 12

Donkey calf raise
50 x 3 x 15

[adam131313]

Bench press
60 x 1 x 5
80 x 1 x 3
100 x 1 x 3
105 x 1 x 2
110 x 1 x 2

Incline barbell press (45')
60 x 1 x 8
65 x 1 x 8
70 x 2 x 4

db bench press
34 x 2 x 8,4
18 x 1 x 8 (deep)

Pec deck
60 x 3 x 8
30 x 1 x 15

EZ Bar overheads
20 x 1 x 8
30 x 2 x 6

Underhand pushdown
6* x 1 x 6
4* x 1 x 15

Press ups
bw x 2 x 8

10 mins abs

[adam131313]

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

Underhand barbell rows (pause at top)
80 x 3 x 8

Lat pulldowns
50 x 3 x 8

Seated cable row
full stack x 3 x 12

Barbell shrugs
100 x 2 x 15

snatch shrugs
80 x 2 x 10

DB preacher curls
20 x 3 x 6

cg ez bar curls
30 x 2 x 12

DB concentration curls
16 x 3 x 5

db holds
30 x 3 x 2mins in total

30mins of abs including:

machine crunches
reverse crunches
leg raises
planks
decline reverse crunch

[adam131313]

45mins of low intensity abs exercises including:
crunches/reverse crunches
Russian twists

Toe presses
70 x 1 x 10
80 x 1 x 8
90 x 1 x 6

Standing calf raises
90 x 4 x 12
50 x 2 x 15

toe presses
100 x 1 x 100 (rp)

Single leg calf raises
bw x 6 x 10

toe raises
10 x 1 x 30
20 x 3 x 12

[adam131313]

Incline Bench press (45')
50 x 1 x 3
70 x 1 x 3
90 x 2 x 2

Bench press
100 x 5 x 3

Incline bench press (45')
60 x 3 x 8,8,7

Incline cable flies
6* x 2 x 10

Overhead db extensions
30 x 1 x 5
32 x 1 x 4
34 x 1 x 3
20 x 1 x 5(drop set)

Underhand cable pushdowns
6* x 1 x 6
4* x 1 x 15

db floor press (elbows tight)
20 x 3 x 5

10 mins of Bodyweight abs

[adam131313]

Incline db row (single arm)
30 x 2 x 6
34 x 2 x 6
38 x 2 x 4

Wide arm pull ups
bw x 3 x 6

reverse cable flies
3* x 3 x 12

Standing cable row (shoulder width grip)
30 x 3 x 12

Lying sm rows
bw x 2 x 8

DB preacher curls
20 x 3 x 6

Barbell curls
30 x 1 x 6
35 x 1 x 6
40 x 1 x 6
45 x 1 x 5

DB Shrugs
50 x 3 x 15

sm shrugs
90 x 4 x 12

DB concentration curls
14 x 2 x 8

[adam131313]

Incline bench press (45')
60 x 1 x 3
75 x 1 x 3
90 x 1 x 3

Bench press
100 x 2 x 3
80 x 2 x 8,7

Pec deck
70 x 1 x 6
60 x 1 x 8
50 x 1 x 10
25 x 1 x 3 (5 sec hold at contraction)

CG Bench press
60 x 1 x 6
70 x 2 x 6,5

Incline bench press
40 x 2 x 10

db close grip (dbs touching)
14 x 2 x 10

Overhead cable extensions
3* x 1 x 10
2* x 1 x 15

swiss ball press ups
bw x 2 x 3

underhand cables
5* x 2 x 10

[adam131313]

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

Front squats (to bench)
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3
130 x 1 x 1

Nordic curls bw x 3 x 3
squats (to bench) 100 x 3 x 3

Leg extensions
50 x 1 x 50 (15reps/15secs rest till completed)

seated leg curls
50 x 1 x 50 (same as above)

standing calf raises
90 x 1 x 15
110 x 3 x 15

Single leg calf raises
20 x 2 x 10

toe presses
95 x 4 x 6

45mins of abs

[adam131313]

On arm DB row (prone incline)
34 x 1 x 6
38 x 2 x 6

Lat pulldown
60 x 1 x 6
65 x 1 x 6
70 x 1 x 6

High cable row (lp machine)
35 x 1 x 10
40 x 1 x 8
45 x 1 x 4

Alternate db curls
24 x 3 x 5

SM Shrugs
90 x 1 x 8
110 x 1 x 8
130 x 1 x 4

db preacher curls
16 x 2 x 10

DB concentration curls
16 x 2 x 5
12 x 1 x 12

Squat shrugs 30 x 3 x 20
db holds 24 x 3 x 45 secs

5mins abs

[adam131313]

Incline db press
34 x 1 x 6
36 x 2 x 10

Bench press
80 x 3 x 4
85 x 2 x 3

Incline db flies
16 x 2 x 10
20 x 1 x 6

Machine flies
32 x 2 x 12
40 x 1 x 10

overhead db extensions
26 x 2 x 10
20 x 1 x 8

cg db press (dbs touching)
20 x 2 x 6

db kickbacks
12 x 3 x 12

1 hour abs

[adam131313]

Wide arm pull ups (hammer grip)
bw x 1 x 10
10 x 2 x 4

Machine hammer row
35* x 1 x 10
40* x 1 x 8
45* x 1 x 6

Seated cable rows
45 x 1 x 10
52 x 1 x 10
59 x 1 x 10

Machine row (wg)
42 x 4 x 10

rear fly machine
35 x 4 x 8

EZ Bar curls
40 x 1 x 6
50 x 1 x 5
60 x 2 x 3

Machine preachers
30 x 3 x 10

db concentration curls
16 x 2 x 6
8 x 1 x 16

Cable hammer curls
4 sets of 8-12 reps pryramiding up

db shrugs
36 x 3 x 8 (5 sec hold at top)

Barbell shrugs
100 x 3 x 6

Cable shrugs
8 sets of 12 reps

45 mins of abs

[adam131313]

Front squats (to bench higher than usual)
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3
150 x 1 x 3

Hack squats
40 x 1 x 6
60 x 1 x 6
80 x 1 x 6

Seated leg curls
52 x 1 x 6
66 x 1 x 6
79 x 1 x 4
86 x 1 x 3
93 x 1 x 3

leg press ( single leg)
60 x 2 x 8

rack deadlifts (knee)
100 x 1 x 5
120 x 1 x 3

leg extensions (single leg)
39 x 1 x 8
45 x 1 x 8
52 x 1 x 8
59 x 1 x 6
25 x 3 x 12

Seated leg curls
45 x 3 x 20

Calfs- 8 sets, toe presses, seated calf raises

15 mins abs

[adam131313]

Barbell shrugs
90 x 1 x 12
110 x 1 x 8
130 x 1 x 3

db shrugs
36 x 3 x 15

Hang cleans
60 x 3 x 3

Reverse flies
25 x 2 x 12
32 x 2 x 10
37 x 2 x 8

Plate shrugs
20 x 1 x 100 (rp)

18 sets of abs

[adam131313]

Incline bench press
50 x 1 x 3
70 x 1 x 3
90 x 1 x 3
95 x 1 x 2

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

Incline hammer press
35 x 1 x 8
40 x 1 x 8
45 x 1 x 8

Hammer press
40 x 1 x 4
25 x 1 x 10

Pec deck
27 x 1 x 12
32 x 1 x 10
37 x 1 x 8
22 x 1 x 15

pec deck (arms straight)
32 x 3 x 15

overhead db extensions
30 x 2 x 8

cg bench press
60 x 1 x 6
65 x 1 x 6
70 x 1 x 6

Tricep extensions
27 x 1 x 12
36 x 1 x 12
41 x 1 x 12
45 x 1 x 12

12 sets of abs

[adam131313]

Front squats (to bench higher than usual)
100 x 1 x 3
125 x 1 x 3
150 x 1 x 3 (failed 4th)

Hack squats
60 x 1 x 6
70 x 1 x 6
80 x 1 x 6
90 x 2 x 5

45' leg press
80 x 1 x 10
100 x 1 x 10
120 x 1 x 10
170 x 1 x 6

DB Romanian deadlift
30 x 1 x 12
36 x 2 x 6

Good mornings
60 x 1 x 3
70 x 1 x 3

Seated leg curls
50 x 2 x 15

Swiss ball leg curls
bw x 2 x 6

Leg extensions (single leg)
59 x 2 x 6
39 x 1 x 10
22 x 1 x 20

Calf press
134 x 3 x 12

Seated calf raise
40 x 3 x 20

8 sets of abs