adams rugby log

**adam131313** · 12-31-2012, 08:52 AM

Db bench press
40 x 1 x 8
35 x 1 x 10
30 x 1 x 12

incline sm press
70 x 1 x 6
60 x 1 x 10
50 x 1 x 15

Machine tricep extensions
45 x 1 x 8
30 x 1 x 12

**adam131313** · 12-31-2012, 08:53 AM

Squats
100 x 1 x 3
115 x 1 x 3
130 x 1 x 5(1)

Lying leg curls
80 x 1 x 5
60 x 1 x 10
40 x 1 x 15

leg extensions
119 x 1 x 5
91 x 1 x 10
60 x 1 x 15

**adam131313** · 01-02-2013, 12:27 PM

Seated Barbell press
50 x 1 x 6
55 x 1 x 6
62.5 x 1 x 4

Hammer grip pull ups
15 x 1 x 6
17.5 x 1 x 6
20 x 1 x 6

Hammer machine shrugs
40*x 1 x 12
50* x 1 x 10
55* x 2 x 8

Standing db curls
20 x 1 x 10
12.5 x 1 x 15
7.5 x 1 x 15

**adam131313** · 01-08-2013, 01:55 PM

Incline barbell press
50 x 1 x 6
70 x 1 x 6
80 x 1 x 5

Flat db press
35 x 1 x 6
30 x 2 x 8

db flies
12.5 x 2 x 8

DB extensions
12.5 x 3 x 6

**adam131313** · 01-10-2013, 01:42 PM

Military press
50 x 1 x 6
55 x 1 x 6
60 x 1 x 4

Wide arm pull ups
10 x 1 x 6
12.5 x 2 x 6

Upright row
40 x 2 x 8

Seated machine row
70 x 2 x 8

Trap bar shrugs
115 x 3 x 6

Ez bar curls
40 x 2 x 6
50 x 1 x 3

**adam131313** · 01-14-2013, 06:02 AM

High Incline Barbell press (around 45 degrees)
60 x 1 x 6
70 x 1 x 6
80 x 1 x 4

DB bench press
40 x 1 x 6
34 x 1 x 10
28 x 1 x 10 (deep reps)

Weighted dips
10 x 2 x 6
16 x 1 x 6

Lying Tricep extensions
30 x 3 x 10

Tricep pushdowns
30 x 2 x 10

**adam131313** · 01-15-2013, 04:38 AM

Squats
100 x 1 x 3
115 x 1 x 3
135 x 1 x 3 (1 rest pause rep)

Seated leg curls
70 x 1 x 10
75 x 1 x 8
85 x 1 x 5

Good mornings
60 x 1 x 6
40 x 2 x 6

Leg extensions
70 x 3 x 8

Leg press
150 x 1 x 15
180 x 1 x 8

Decline reverse crunches
8 x 3 x 8

Decline crunches
8 x 3 x 8

Machine crunch
40 x 1 x 10
30 x 1 x 15

toe presses
40 x 2 x 20

**adam131313** · 01-15-2013, 04:55 AM

Aims for the 1st of may 2013 (current max in brackets)

Squat
145 x 3 reps (135 x 3 reps)

Incline Barbell press
95 x 1 x 3 reps (85 x 4 reps)

Seated Barbell press
70 x 1 x 3 ( 62.5 x 4 reps)

Pull ups
BW + 30 x 6 reps (20 x 6 reps)

These are my four main exercises for each large bodypart

**adam131313** · 01-17-2013, 06:29 AM

Max effort Military press
50 x 1 x 6
55 x 1 x 6
60 x 2 x 3,2

Hammer grip pull ups
16 x 1 x 5
20 x 1 x 5
24 x 1 x 3

Repitition military press
40 x 3 x 12

SM shrugs
90 x 1 x 6
100 x 1 x 6
110 x 1 x 6
120 x 1 x 6

Machine row
80 x 2 x 10

Incline machine curls
30 x 1 x 6
20 x 1 x 12

**adam131313** · 01-21-2013, 07:30 AM

Db bench press
40 x 1 x 6
42 x 1 x 6
44 x 1 x 4

High Incline bench press
70 x 1 x 6
60 x 2 x 10

SM bench press
70 x 2 x 6
50 x 1 x 10

Tricep pushdowns
30 x 1 x 12
35 x 1 x 8
40 x 1 x 5

Machine extensions
30 x 2 x 15

**adam131313** · 01-22-2013, 07:20 AM

Front squats
100 x 1 x 8
110 x 1 x 6
120 x 1 x 3

Seated leg curls
85 x 3 x 6
65 x 1 x 15

SM romanian deadlifts
70 x 1 x 6
90 x 1 x 5

Toe presses
200 x 2 x 20
150 x 1 x 30

Decline reverse crunches
6 x 2 x 12
bw x 1 x 12

Decline crunces
6 x 2 x 12
bw x 1 x 12

**adam131313** · 01-23-2013, 07:41 AM

Wide arm Pull ups
10 x 1 x 6
12 x 1 x 6
14 x 1 x 4

DB shoulder press
30 x 1 x 6
32 x 1 x 6
34 x 1 x 3

One arm db row
50 x 2 x 8

Clean and press
45 x 2 x 6

Machine row
80 x 2 x 12

SM shrugs
130 x 2 x 5
90 x 1 x 10
50 x 1 x 15

**adam131313** · 01-24-2013, 09:22 AM

EZ bar curls
30 x 1 x 5
40 x 1 x 5
50 x 2 x 6 (2 rest pause reps)

DB preacher curls
16 x 3 x 8

Incline machine curls
20 x 2 x 12

Decline crunches
bw x 2 x 10

Reverse crunches
bw x 2 x 10

Crunches
bw x 2 x 15

Reverse crunches
bw x 2 x 10

**adam131313** · 01-28-2013, 10:58 AM

High incline Bench press
60 x 1 x 6
70 x 1 x 6
80 x 1 x 6
85 x 1 x 2

DB bench press
36 x 2 x 10,8
30 x 1 x 8

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

Close grip bench press
50 x 2 x 12

**adam131313** · 01-29-2013, 09:14 AM

Squats
100 x 1 x 3
115 x 1 x 3
140 x 1 x 2 (inch above parallel)

ATG Squats
100 x 3 x 3
110 x 1 x 1
115 x 1 x 1

Seated leg curls
85 x 2 x 6
65 x 1 x 12

Crunches
bw x 2 x 20

Reverse crunches
bw x 2 x 10

**adam131313** · 02-01-2013, 11:00 AM

Wide arm pull ups
10 x 1 x 6
12 x 1 x 6
14 x 1 x 6 (2)

Machine row
90 x 3 x 10

Incline db row
24 x 2 x 10

Elbows flared incline db row
12 x 2 x 10

Chin ups
10 x 2 x 5
bw x 1 x 5

EZ bar curls
40 x 2 x 6

Cable concentration cruls
6* x 2 x 10
4* x 1 x 12

**adam131313** · 02-04-2013, 12:37 PM

Incline Bench press
60 x 1 x 6
70 x 1 x 6
80 x 1 x 6
85 x 1 x 4

Bench press
70 x 1 x 6
80 x 1 x 6
85 x 1 x 6

Lying tricep bar extensions
30 x 3 x 10

Dips
bw x 2 x 6

**adam131313** · 02-07-2013, 06:23 AM

light session after fitness training

ATG squats
90 x 4 x 5

High box jumps
bw x 3 x 3

**adam131313** · 02-07-2013, 10:08 AM

chin ups
10 x 1 x 5
14 x 1 x 5
18 x 1 x 5

military press
50 x 1 x 5
55 x 1 x 5
60 x 1 x 5

machine rows
90 x 2 x 12

hang clean
50 x 2 x 6

sm shrugs
110 x 1 x 6
130 x 2 x 6

incline db high row
12 x 2 x 12

ez bar curls
40 x 3 x 6

db preachers
14 x 2 x 6

**adam131313** · 02-11-2013, 12:14 PM

High Incline Bench press
60 x 1 x 6
70 x 1 x 6
85 x 1 x 5

Bench press
80 x 2 x 10

Machine chest press
60 x 2 x 10

Lying tricep extensions
30 x 2 x 12

Tricep pushdowns
30 x 1 x 10
20 x 1 x 20

**adam131313** · 02-12-2013, 05:44 PM

Trap bar deadlifts
115 x 1 x 5
135 x 1 x 3
155 x 1 x 3

ATG Front squats
100 x 2 x 3
110 x 1 x 2

ATG Squats
100 x 2 x 3

Good mornings
40 x 3 x 6

**adam131313** · 02-16-2013, 09:13 AM

Squats
100 x 1 x 3
120 x 1 x 3
140 x 1 x 3 (inch above parralel)

Glute extensions machine
100 x 3 x 12

Hamstring curls on ball
BW x 3 x 15

SM calf raises
60 x 3 x 15

crunches
bw x 3 x 15

lying leg raises
bosu ball x 3 x 10

**adam131313** · 02-21-2013, 01:01 PM

ATG Squats
100 x 1 x 3
110 x 1 x 3
120 x 1 x 3

Leg extensions
80 x 3 x 10

Seated leg curls
80 x 1 x 8
60 x 1 x 15
40 x 1 x 25

Stability ball leg curls
bw x 2 x 12

toe presses
200 x 3 x 20

**adam131313** · 02-21-2013, 08:59 PM

Going to add in toe elevated good mornings to strengthen and increase flexibility on my hamstrings from now on on leg sessions

**adam131313** · 02-26-2013, 10:45 AM

ATG Squats (as deep as I can go) (Deeper than previously by 3-4 inches)
80 x 2 x 3
90 x 2 x 3
100 x 2 x 3

Glute kick back machine
100 x 1 x 12
150 x 1 x 12

Stability ball leg curls
bw x 3 x 12

Box jumps
bw x 2 x 3

High box jumps (high box in the gym)
bw x 2 x 3

**adam131313** · 03-04-2013, 11:41 AM

Bench press
80 x 1 x 6
85 x 1 x 6
90 x 1 x 6 (2 rest pause reps)

Flat db hammer grip press
30 x 3 x 7

Lying tricep extensions
30 x 3 x 6

EZ bar curls
30 x 3 x 10

**adam131313** · 03-05-2013, 10:01 AM

atg squats
90 x 1 x 3
100 x 1 x 3
110 x 1 x 3
80 x 2 x 5

Seated leg curls
85 x 2 x 8
60 x 1 x 15

good mornings
40 x 2 x 8

leg press (feet high)
150 x 2 x 10

toe presses
150 x 3 x 15 (slow reps)

**adam131313** · 03-09-2013, 09:23 AM

ATG squats
80 x 1 x 3
100 x 1 x 3
105 x 1 x 3
110 x 1 x 3
115 x 1 x 2
80 x 2 x 6

**adam131313** · 03-11-2013, 02:36 PM

Bench press
80 x 1 x 5
90 x 3 x 4

Db hammer grip press
32 x 2 x 7

Incline db hammer grip press
26 x 2 x 8

Lat pulldown
50 x 1 x 10
60 x 1 x 8
70 x 1 x 4

Machine row (single arm)
20 x 5 x 12

Sm shrugs
50 x 3 x 12

sm bent over row
50 x 3 x 12

**adam131313** · 03-13-2013, 11:23 AM

ATG squats
100 x 1 x 3
107.5 x 1 x 3
115 x 1 x 3

Good mornings
60 x 2 x 5
40 x 1 x 5

Leg extensions
80 x 2 x 10
60 x 1 x 10

Straight leg pushdown
3* x 1 x 10
5* x 1 x 10
7* x 1 x 6

Seated leg curls
85 x 1 x 5
50 x 1 x 15

Toe presses
100 x 1 x 50

Thread: adams rugby log

Thread Tools

Search Thread

29/12/12 chest and triceps

31/12/12 legs

Shoulders, back and biceps 2/1/13

Chest and triceps 8/1/13

Shoulders, Back and Biceps 10/1/13

Chest and triceps 14/1/13

Legs and abs 15/1/13

Shoulders, back and biceps 17/1/13

Chest and triceps 21/1/13

legs and abs

Back and shoulders 23/1/13

Biceps and abs 24/1/13

Chest and Triceps 28/1/13

Legs and abs 29/1/13

Back and biceps 1/2/13

Chest and Triceps 4/2/13

legs 5/2/13

Back, shoulders and biceps 7/2/13

Chest and triceps 11/2/13

legs 12/2/13

Legs 16/2/13

Legs 21/2/13

Legs 26/2/13

Chest and triceps/biceps 4/3/13

legs 5/3/13

Legs 9/3/13

Chest and back 11/3/13

Legs 13/3/13

Bookmarks

Bookmarks

Posting Permissions