Adam23 Training Log

[Adam23]

nice chest session adam. that 275x8 is looking good.

thanks bro

 

[Adam23]

Friday 2/20/09 Back Day

Wide Grip Chins
Bodyweight+35lbs x15
Bodyweight+45lbs x12
Bodyweight x18
Bodyweight x15

BB Bent Over Row
135x15 (warm up)
185x12
225x10
245x8

Lat Pulldown
120x15
170x15
200x12
220x10

cable rows
110x15
140x12
170x11
200x9

deadlifts
135x15 (warm up)
225x13
275x12
305x10

my back felt great, felt like i got wings and i could fly, yeah baby

tomorrow is arms day

 

[miamiracing]

damn bro you are pretty strong for a skinny biatch

keep it up man.. lots of potential

 

[Adam23]

damn bro you are pretty strong for a skinny biatch

keep it up man.. lots of potential

thanks miami
i'm not skinny bro

 

[jnutz19]

awesome back session adam. keep up the good work bro

 

[Samoan-Z]

Great session bro, Never seen anyone do wide grip chins before you gotta youtube that shit sometime.

 

[Adam23]

awesome back session adam. keep up the good work bro

thanks jnutz
i will

Great session bro, Never seen anyone do wide grip chins before you gotta youtube that shit sometime.

thanks big-z
wide grip chins are awesome bro !!!
i might youtube that shit sometime in the future

 

[Adam23]

this is my arm workout from yesterday
saturday 2/21/08 Arm Day

Triceps

Straight Bar Pushdowns
90x15 (warm up)
120x12
150x12
170x10

close grip bench
135x12
155x10
175x9
185x8

Dips
BW+35 lbs x15
BW+45 lbs x12
BWx14
BWx13

Biceps

Cable Curls
90x15 (warm up)
110x12
130x10
150x9

EZ Curls
90x12
100x10
110x10
120x8

Hammer Curls
50sx13
55sx12
60sx10

DB Preacher Curls
35x12
45x10
55x8

my arms were pumped up like crazy

today is sunday my day off, tomorrow is shoulders day

 

[jnutz19]

awesome arm workout adam!!

those are some heavy ass pushdowns, EZ curls, and cable curls. keep up the hard work!!

glad we can finally keep up with your progress with your log now.

 

[Adam23]

awesome arm workout adam!!

those are some heavy ass pushdowns, EZ curls, and cable curls. keep up the hard work!!

glad we can finally keep up with your progress with your log now.

yeah bro, that was an awesome arm workout, i love it !!!

thanks for checking my log jnutz, i appreciate bro

 

[Adam23]

Monday 2/23/09 Shoulder Day

DB Military Press
45sx15 (warm up)
55sx12
65x11
75x9

DB Rear Laterals
30sx12
40sx12
45sx10
50sx8


DB Side Laterals
20sx15
25sx13
30sx11
35sx10

BB Shrugs
135x15 (warm up)
225x12
275x10
315x7

ABS

Leg raises
4 sets of 25 reps

Crunches (on the floor)
4 sets of 20 reps

that was it for today !!!
tomorrow is legs day, i'm going to kill it again

 

[Adam23]

Tue 2/24/09 legs day

Stiff-leg deadlift
135x15
155x13
175x11

Squats
135lbsx 20 (warm up)
225x15
265x11
285x9

Leg Curls
100x15
150x12
165x11
175x9

Leg Press
6plates x20
10plates x16
14plates x12
18plates x10

Seated Calf Raises
90x20
180x16
205x12
215x10

Standing Calf Raises
200x20
300x16
400x13
470x9

my legs were pumped up it was hard walking to my car

by the way tim, if you see this i took you advise an did Stiff-leg deadlift and Squats first, and man it felt much better and i did more weights on the squats !!! thanks bro

tomorrow is my day off, thursday i will do chest

 

[Hypocrisy86]

awesome work Adam
keep it up, especially those squats!

 

[Adam23]

awesome work Adam
keep it up, especially those squats!

thanks hypo
i will.

 

[miamiracing]

great work dude

 

[Adam23]

great work dude

thanks miami

 

[Adam23]

Thursday 2/26/09 Chest Day

DB Bench
50sx15 (warm up)
70sx12
85sx10
95sx10

BB Incline
135x15 (warm up)
185x11
225x9
245x7

Cable Crossovers
80x15
95x12
105x11
115x8

DB pull overs
50sx12
65sx10
75sx9

Abs

cable crunches
80x25 (warm up)
100x20
100x20
110x15

leg raises
4 sets of 25 reps

that was it for today baby

tomorrow i hit some back

 

[Lionheart]

Nice triceps and chest work Adam.Keep it up!

 

[Adam23]

Nice triceps and chest work Adam.Keep it up!

thanks Lionheart
i will

 

[PrinceVegeta]

Damn ur strong man!