Adam23 Training Log

[El Freako]

Epic leg session there Adam.

 

[Adam23]

Epic leg session there Adam.

thanks buddy

 

[miamiracing]

big leg workout broski !

 

[skindnef]

Damn Nice Leg session bro!!

 

[tim290280]

When you hit 300+ on squats I want to see a vid in here dude!

 

[Adam23]

big leg workout broski !

thanks broski

Damn Nice Leg session bro!!

thanks bro

When you hit 300+ on squats I want to see a vid in here dude!

my goal is to hit 315 for reps, that would be awesome
when i get there, i will sure post a vid

 

[Adam23]

was little busy the last few days, so i didn't have time to update my log
ok, this is my workout from yesterday, i did some arms

saturday 3/7/09 Arm Day

Biceps

BB Curls
65x15 (warm up)
85x12
95x10
105x9

Cable Curls
100x13
120x11
140x10
160x8

DB Preacher Curls
35sx14
45sx12
55sx10
60sx8

Hammer Curls
50sx15
60sx12
65sx11


Triceps

close grip bench
135x14
160x11
190x8
195x7

straight Bar Pushdowns
95x15 (warm up)
120x13
150x12
175x9


One Arm DB Extensions
20sx14
25sx12
30sx10
35sx8

it was an awesome session

today is my day off, tomorrow i hit some shoulders

 

[PrinceVegeta]

Crazy arm session man!

 

[Adam23]

Crazy arm session man!

thanks bro




Monday 3/9/09 Shoulder Day

BB Military Press
115x15 (warm up)
135x12
165x10
185x8
195x6

Cable Side Laterals
20x15
30x12
40x11
50x9


DB Rear Laterals
30sx13
40sx12
45sx11
50sx9


DB Shrugs
50sx15 (warm up)
70sx12
90sx10
100sx8

ABS

Cable Crunches
90x25 (warm up)
100x20
110x20
120x15

Leg raise
4 sets of 25 reps

Shoulders were pumped up !!! felt great

tomorrow is legs day

 

[Adam23]

Tue 3/10/09 Legs Day

Squats
135lbsx 20 (warm up)
225x15
275x11
295x8
300x6

Leg Curls
100x17 (warm up)
155x14
175x11
185x8

Stiff-leg deadlift
135x15
155x15
175x12
185x10

Leg Press
8plates x15
12plates x13
16plates x10
20plates x8

Seated Calf Raises
90x20 (warm up)
180x16
225x12
235x10

Standing Calf Raises
200x20
350x16
420x12
500x8

could'nt walk after this, but felt great

tomorrow is my day off, thursday i hit some chest

 

[skindnef]

Nice session bro. Bet you were feeling that shit!

 

[Adam23]

Nice session bro. Bet you were feeling that shit!

thanks bro
yes, it was painful bro

 

[jnutz19]

AWESOME leg session adam. mine was about that intense yesterday and my legs are shot today but I LOVE IT!!!! keep up the hard work bro.

 

[Adam23]

AWESOME leg session adam. mine was about that intense yesterday and my legs are shot today but I LOVE IT!!!! keep up the hard work bro.

i will, thanks bro

 

[miamiracing]

heavy squats man! looks like a nice solid leg workout

 

[Adam23]

heavy squats man! looks like a nice solid leg workout

thanks bro


Friday 3/13/09 Back Day

Wide Grip Chins
Bodyweight+35lbs x16 (warm up)
Bodyweight+45lbs x15
Bodyweight x20
Bodyweight x17

Cable Rows
100x15 (warm up)
140x12
180x10
220x7

Wide Grip Lat Pulldown
110x15
140x12
190x11
210x8

BB Rows
135x15 (warm up)
185x12
195x10
205x8

Deadlifts
135x15 (warm up)
225x13
275x11
315x9

did good today, back was pumped

tomorrow i hit some arms

 

[miamiracing]

great back day! looks heavy and solid. i would suggest you (yes again!) to leave 1 day between back and arm session.. you just overwork your biceps dude..

 

[skindnef]

Bodyweight x120

WTF?

 

[Adam23]

great back day! looks heavy and solid. i would suggest you (yes again!) to leave 1 day between back and arm session.. you just overwork your biceps dude..

thanks miami
ok, i will change it up next week dude

WTF?

i meant x20
i fixed it bro

 

[miamiracing]

^ thats what you're sayin' since couple weeks now