Adam23 Training Log

[Adam23]

Friday 2/27/09 Back Day

Wide Grip Chins
Bodyweight+35lbs x15
Bodyweight+45lbs x14
Bodyweight x19
Bodyweight x16

DB Rows
50x15 (warm up)
65x13
75x11
85x9

Close Grip Lat Pulldown
100x20 (warm up)
130x15
180x12
230x10

One Arm cable rows
80x13
100x11
120x10
140x8

Deadlifts
135x15 (warm up)
225x14
275x12
315x8

back felt great !!! i love training back

tomorrow is arms day baby

 

[miamiracing]

great man! looks pretty good !

leave 1 more day between back an arm day, you did plenty of biceps today from all those back movements.. keeps you away from overtraining..

 

[Adam23]

great man! looks pretty good !

leave 1 more day between back an arm day, you did plenty of biceps today from all those back movements.. keeps you away from overtraining..

thanks bro
i was thinking about that, maybe next week i'll switch things up.

 

[skindnef]

Nice session Adam23!

 

[Lionheart]

Strong back session Adam.Good job!

 

[Adam23]

Nice session Adam23!

thanks bro

Strong back session Adam.Good job!

thanks Lionheart

 

[Adam23]

saturday 2/28/09 Arm Day

Biceps

Cable Curls
95x15 (warm up)
115x13
135x11
155x9

Hammer Curls
50sx14
60sx12
65sx10


EZ Curls
100x11
110x10
120x10
125x9

DB Preacher Curls
35x13
45x11
55x9
60x7

Triceps

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

close grip bench
135x13
155x11
185x9
190x7

DB kickbacks
20x15
25x12
30x10
35x8

arms felt great

tomorrow is my day off, monday is shoulders day

 

[tim290280]

Now that I've got you squatting first in the session how about close grip bench and some BB curls (or chins) first on arms day

Either way those curls are huge!

 

[PrinceVegeta]

Nice arms session ADAM!

 

[Adam23]

Now that I've got you squatting first in the session how about close grip bench and some BB curls (or chins) first on arms day

Either way those curls are huge!

sounds good tim !!! i will try that on my next arms session
thanks tim

Nice arms session ADAM!

thanks PV

 

[Hypocrisy86]

nice lifts man,
arms should be full of blood even after that first exercise

 

[Adam23]

nice lifts man,
arms should be full of blood even after that first exercise

thanks bro
yeah man, arms were pumped up to the max

 

[Lionheart]

Nice arm session Adam.I agree with Tim.

 

[tkD]

Solid sessions esp for legs, back,chest and arms adam! keep it up you crazy mofo!

 

[El Freako]

Your sessions are going well Adam, keep up the good work.

 

[Adam23]

Nice arm session Adam.I agree with Tim.

thanks lionheart

Solid sessions esp for legs, back,chest and arms adam! keep it up you crazy mofo!

thanks tkd
i will keep it up for sure

Your sessions are going well Adam, keep up the good work.

thanks freako
i will.

 

[jnutz19]

awesome arm session Adam!! you ever do dips for your tri's?

 

[Adam23]

awesome arm session Adam!! you ever do dips for your tri's?

yes i do, but i switch it around, one week i do dips and on the other week i do close grip bench

 

[jnutz19]

yes i do, but i switch it around, one week i do dips and on the other week i do close grip bench

oh ight thats good.

 

[Adam23]

Tue 3/3/09 legs day

Squats
135lbsx 20 (warm up)
225x15
265x12
285x10
295x7

Stiff-leg deadlift
135x15
155x14
175x12
180x10

Leg Curls
100x16 (warm up)
150x13
170x11
180x9

Leg Press
8plates x15
10plates x15
14plates x13
18plates x11

Standing Calf Raises
200x20
300x17
400x14
480x11

Seated Calf Raises
90x20
180x16
215x12
225x10

one of my best leg seesions, felt great

tomorrow is my day off, thursday is chest day baby