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  1. #271
    Registered User adam131313's Avatar
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    Chest , triceps and abs 5/5/14

    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
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  2. #272
    Registered User adam131313's Avatar
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    Legs and abs 7/5/14 (not 100%)

    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
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  3. #273
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    Back, biceps and abs. 9/10/14

    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
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  4. #274
    Registered User adam131313's Avatar
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    Chest, triceps and abs 12/5/14

    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
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  5. #275
    Registered User adam131313's Avatar
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    Legs and abs 14/5/14

    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
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  6. #276
    Registered User adam131313's Avatar
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    Back and biceps 16/5/14

    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
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  7. #277
    Registered User adam131313's Avatar
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    Chest and Triceps 19/5/14

    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
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  8. #278
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    Legs and abs 22/5/14

    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
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  9. #279
    Registered User adam131313's Avatar
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    Back and biceps 24/5/14

    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
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  10. #280
    Alpha Kilo BootneckBrah's Avatar
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    Nice thread op and strong first name


    Weight gain/loss update?
    Per Mare Per Terram crew*
    No Facebook/twitter/oestrogen network crew*
    Rugby league crew*
    Matchmaker @ 72 virgins dating service crew*
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  11. #281
    Registered User adam131313's Avatar
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    Chest and triceps and abs 26/5/14

    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
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  12. #282
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    Legs and abs 28/5/14

    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
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  13. #283
    Registered User adam131313's Avatar
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    Back, biceps and abs 30/5/14

    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
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  14. #284
    Registered User adam131313's Avatar
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    Gym aims - 1/9/14

    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
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  15. #285
    Registered User adam131313's Avatar
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    Chest and triceps 9/6/14

    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
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