Reply
Page 1 of 10 1 2 3 ... LastLast
Results 1 to 30 of 285

Thread: adams rugby log

  1. #1
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    adams rugby log

    alright, this is my journal to show what im doing to try and increase my strength, pace and power in rugby. Im 22 and play either center or fullback. I train with my club two times a week with a match on saturdays. Currently train four times a week in the gym with a bodybuilding split of chest/triceps, legs, back/biceps and shoulders/traps with abs twice a week.
    My main aims are to:
    1.) Increase bodyweight to 12st 5 from 11st10 over the course of the season
    2.) Increase lower body strength
    3.) Increase upper body strength

    My current lifting statistics are:

    Front squat- 115 kgs x 3 reps
    box squat- 110 kgs x 2 reps
    decline bench press- 95 kgs x 5 reps ( cant flat bench due to ac joint injury)
    deadlift- 120 kgs x 3 reps (dont do it as often as i should)

    Aiming to increase each lift by 10 kgs by January 1st

    advice and opinions would be aprreciated. cheers
    Reply With Quote

  2. #2
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    legs day

    Did legs today. Didnt do as much as I normally do as had training last night, training tomorrow and a big match on saturday so didnt want to tire my self out too much. Here's what I did


    Box squats -
    85 kg x 1 set x 3 reps
    95 kg x 1 set x 3 reps
    110 kg x 3 sets x 2 reps (increase of 5kg in two weeks so pretty pleased)

    front squats-
    80 x 1 x 5
    90 x 1 x 5
    100 x 1 x 3

    lying leg curls-
    80 x 1 x 4 (just did one drop set here cause didnt have enough time)
    60 x 1 x 4
    40 x 1 x 4
    20 x 1 x 4

    did a few sets of abs a couple hours later at home.

    Ate pretty well today as well, will end up with around 180g's of protein and about 250g's of carbs.
    Last edited by adam131313; 09-05-2012 at 03:37 PM.
    Reply With Quote

  3. #3
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    back and shoulders

    Managed to squeeze in a back and shoulders session before training earlier. kept the volume pretty low. good session though

    wide arm pull ups
    Bw x 3 x 10

    one arm db row
    45 x 2 x 8

    hammer row
    40 x 1 x 12
    70 x 1 x 8

    military press
    50 x 3 x 5
    40 x 1 x 10

    trap bar shrugs
    95 x 3 x 10

    trap bar rows
    65 x 2 x 8
    Reply With Quote

  4. #4
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
    Location: London, Shoreditch, United Kingdom (Great Britain)
    Age: 27
    Posts: 620
    Rep Power: 293
    JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50)
    JamieQB8 is offline
    Hey Bro,

    If you're an athlete looking to build strength i'd look into Wendler's 531 or even Defranco's WS4SB rather than a simple bodybuilders program
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
    Reply With Quote

  5. #5
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Originally Posted by JamieQB8 View Post
    Hey Bro,

    If you're an athlete looking to build strength i'd look into Wendler's 531 or even Defranco's WS4SB rather than a simple bodybuilders program
    hey, yeh gonna give one of them a go for a while starting next week. Which one do you thinks better for building size? need to bulk up a good bit
    Reply With Quote

  6. #6
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Planned on doing a light arm session tonight but not gonna bother cause have a game tomorrow morning. Also, going to increase the reps per set on legs to 5 or higher for a while. Felt a niggle in my knee in training last night and think it could be due to the fact ive been squatting sets of 2-5 for about 3 months now.
    Reply With Quote

  7. #7
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
    Location: London, Shoreditch, United Kingdom (Great Britain)
    Age: 27
    Posts: 620
    Rep Power: 293
    JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50) JamieQB8 will become famous soon enough. (+50)
    JamieQB8 is offline
    Originally Posted by adam131313 View Post
    hey, yeh gonna give one of them a go for a while starting next week. Which one do you thinks better for building size? need to bulk up a good bit
    I would probably recommend WS4SB, but use the 531 percentages for both max effort days

    And remember to deload every 4-6 weeks as defranco doesn't really talk about this in his article
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
    Reply With Quote

  8. #8
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Originally Posted by JamieQB8 View Post
    I would probably recommend WS4SB, but use the 531 percentages for both max effort days

    And remember to deload every 4-6 weeks as defranco doesn't really talk about this in his article
    ok, cheers. Going to start that next week
    Reply With Quote

  9. #9
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    Chest and triceps

    Incline db press
    42 x 3 x 5

    declince bench press
    85 x 1 x 8
    90 x 1 x 3
    60 x 1 x 15

    machine chest press
    70 x 2 x 12

    Wide grip tricep pushdowns
    49 x 3 x 4
    35 x 1 x 12

    overhead db extensions
    8 x 3 x 10
    Reply With Quote

  10. #10
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Just did a light back session in my home gym,Only had a pulley system to use, decent enough session though, focused on squeezing my shoulders blades together every rep so got a good pump. Didnt have the equipment to do biceps so will be doing them at my rugby clubs gym just before training tonight.

    (not sure what weight the i was using though cause there are no markers on it)
    behind neck pulldown
    3 x 15

    underhand pulldown
    3 x 8

    standing pulldown row
    2 x 15

    rear flies
    7kg x 2 x 10
    Reply With Quote

  11. #11
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Planned on doing two bicep exercises but only had 10 mins in the gym before training so only did one.

    Alternate db curls
    20 x 2 x 8
    12 x 1 x 15

    hanging knee raises
    Bw x 3 x 12
    Reply With Quote

  12. #12
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Just did a quick core session consisting of

    hanging knee raises
    bw x 3 x 15

    crunches
    5 x 3 x 20

    reverse crunches
    5 x 3 x 20

    front plank
    bw x 3 x 45 secs

    thinking of doing a leg session before training tonight but knee's still a bit sore so might give it a miss. If i do gonna start with trap bar deadlift to see how they feel
    Reply With Quote

  13. #13
    Registered User Forforfiohey's Avatar
    Join Date: Jun 2012
    Posts: 3
    Rep Power: 0
    Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10) Forforfiohey has a little shameless behaviour in the past. (-10)
    Forforfiohey is offline

    Soreness question

    I guess this is the right place to post this... I squatted and leg pressed on monday, and today is thursday (the day I usually do sprint work). My legs are still sore from monday, so should I take the day off or should I go for it?
    Reply With Quote

  14. #14
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Originally Posted by Forforfiohey View Post
    I guess this is the right place to post this... I squatted and leg pressed on monday, and today is thursday (the day I usually do sprint work). My legs are still sore from monday, so should I take the day off or should I go for it?
    Id probly just go for it but make sure U do a good warm up. Two days rest should be long enough. I play rugby 3 times a week and do leg weights once a week so my legs are constantly sore/tight when I train but after a decent warm up there fine. What sport are u training for?
    Reply With Quote

  15. #15
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    Chest, triceps and abs 24/9/12

    Back in the gym after a two week lay off. Was a pretty average session, strength was down from my last chest and triceps session and my energy levels were pretty low.
    Going to finally start De franco's ws4sb program next monday. Here's what I did today anyways

    Incline db press
    40 x 2 x 8,6

    Incline sm press
    50 x 3 x 10

    Machine chest press
    70 x 3 x 8

    Lying EZ extensions
    30 x 1 x 8
    35 x 1 x 5

    Machine tricep extensions
    40 x 2 x 8

    Tricep pushdowns
    28 x 2 x 15

    Machine extensions
    35 x 2 x 25

    Hanging knee raises
    Bw x 2 x 10
    Reply With Quote

  16. #16
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    Also Finally got myself a weight gainer. Got USN's muscle fuel mass, tastes like **** but hopefully will do the job. Still stuck at 11st 10, aim to be at 12st 3 by the end of october
    Reply With Quote

  17. #17
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    diet went well today, have eaten 150 grams of protein and 300 grams of carbs and still have one meal left. Just need to do it consistently to get results
    Reply With Quote

  18. #18
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    back and biceps

    did a low volume session before training tonight

    one arm db row
    45 x 3 x 10

    wide arm pull ups
    BW x 2 x 6

    hammer row
    70 x 2 x 8

    deadlifts
    100 x 2 x 3

    alternate db curls
    20 x 2 x 6
    12 x 1 x 15

    wish i did warm up sets on the deadlifts, ended up straining my glute in practice and think it was cause of that. good session though apart from that
    Reply With Quote

  19. #19
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    100 grams of protein and 280 g's of carbs in today. Still have 2 meals left as well
    Reply With Quote

  20. #20
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline
    130 g's of protein in today and 250 g's of carbs. Have one, maybe two meals left. Trying to get about 160-200 g's of protein and 350-400 g's of carbs a day. Anyone know if this is enough for me to gain 5kgs in a month?
    Reply With Quote

  21. #21
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    shoulders and abs

    Did this session before training yesterday

    military press
    50 x 1 x 10 (tryed to many reps on this set on and so lost strength on the rest)
    55 x 2 x 5,3

    seated db press
    22.5 x 2 x 6

    db lat raises
    12 x 2 x 10

    trap bar shrugs
    75 x 2 x 15

    hanging knee raises
    bw x 2 x 10

    crunches
    bw x 2 x 15
    Reply With Quote

  22. #22
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    legs 28/9/12

    First leg session in 3 weeks, also first time ive done front squats first in two months so the weight has gone down on them. Happy enough with how they went though, hurt my glute on tuesday at training, but didnt bother me on them so happy about that. Also first time ive trained calves since i injured my achilles 6 weeks ago and that went well

    Front squats
    80 x 1 x 5
    90 x 1 x 5
    100 x 1 x 5
    110 x 1 x 2

    pendulum leg press
    80 x 1 x 8
    100 x 2 x 5

    leg extensions
    112 x 2 x 6
    50 x 1 x 12 (drop set)

    seated leg curl
    98 x 2 x 6

    lying leg curl
    80 x 2 x 3,2

    ATG SM squats
    40 x 1 x 6
    70 x 1 x 6

    toe presses
    100 x 1 x 25
    140 x 1 x 20
    Reply With Quote

  23. #23
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    chest and triceps 1/10/12

    Decline bench press-
    87.5 1 8
    92.5 1 6
    97.5 1 2

    Machine chest press-
    70 3 10

    Pec deck-
    42 1 8
    28 2 15

    Incline machine press-
    50 3 8

    Tricep dips- bw 6 6

    Tricep pushdowns-
    28 1 15
    35 1 12
    42 2 10

    Machine crunches-
    40 1 20
    45 1 15
    50 1 10

    Lying leg raises- bw 2 10

    Front plank- bw 2 30secs

    decent session. hurt my ac joint though which stopped me doing inclines after declines
    Reply With Quote

  24. #24
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    legs 3/10/12

    Excellent session. PR on front squats and havent really focused on them the last 3 months since ive been prioritizing box squats so very pleased with that. Also up to 12st 1lb so increase of 3lbs the last week

    Front squats
    90 x 1 x 3
    100 x 1 x 3
    110 x 1 x 3
    115 x 1 x 3
    120 x 1 x 1

    seated leg curls
    98 x 2 x 5

    lying leg curls
    80 x 3 x 3,3,2

    leg extensions
    70 x 3 x 15

    toe presses
    140 x 2 x 30
    Reply With Quote

  25. #25
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    back, shoulders and biceps 4/10/12

    did this session before training last thursday

    Military press-
    50 1 5
    55 1 5
    57.5 1 3

    One arm db row-
    45 2 10

    Underhand chin ups-
    bw 2 8

    Trap bar shrugs-
    95 3 12

    Db curls-
    22.5 2 6(2)
    12.5 2 10
    Reply With Quote

  26. #26
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    chest and triceps 8/10/12

    Incline db press-
    42 2 6

    Incline sm press-
    60 1 8 (including bar)
    70 2 5

    Machine chest press-
    77 1 8
    84 1 6

    Tricep pushdowns-
    49 1 3
    35 2 10

    Tricep kickbacks-
    12 2 6

    Overhead extensions
    20 2 10
    Reply With Quote

  27. #27
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    10/10/12

    Military press
    60 x 3 x 3 ( pr)

    lat pulldown
    77 x 1 x 5
    84 x 2 x 5

    one arm db row
    50 x 2 x 6

    db shrugs
    45 x 3 x 12

    hammer grip pull ups
    bw x 2 x 6
    Reply With Quote

  28. #28
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    legs and abs

    Just a light session today

    trap bar deadlifts
    105 x 1 x 5
    115 x 1 x 5
    125 x 2 x 5

    crunches
    bw x 2 x 15

    supersetted with

    reverse crunches
    bw x 2 x 15
    Reply With Quote

  29. #29
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    chest , triceps and biceps 15/10/12

    incline Smith machine press
    70 x 1 x 6
    75 x 1 x 6
    80 x 1 x 6 ( 3 rest pause reps)

    incline db press
    35 x 2 x 8

    bench press
    60 x 1 x 8
    70 x 1 x 6
    80 x 2 x 3

    Wide grip pushdowns
    42 x 2 x 10

    underhand pushdowns
    21 x 2 x 12

    db preacher curls
    14 x 1 x 8
    16 x 2 x 8

    Tricep dips
    bw x 2 x 8
    Reply With Quote

  30. #30
    Registered User adam131313's Avatar
    Join Date: Sep 2012
    Age: 29
    Posts: 726
    Rep Power: 156
    adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50) adam131313 will become famous soon enough. (+50)
    adam131313 is offline

    legs 16/10/12

    front squats
    115 x 1 x 3
    117.5 x 1 x 2
    100 x 1 x 5

    leg press
    180 x 3 x 6

    lying leg curls
    85 x 3 x 3

    Just a low volume session due to training tonight
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts