Adam23 Training Log

[Adam23]

Monday 3/16/09 Chest Day


DB Incline
55sx15 (warm up)
75sx12
85sx10
95sx8

Flat Bench
135x15 (warm up)
185x12
225x11
275x9

Cable Crossovers
85x15
95x13
105x10
115x9

DB pull overs
55sx13
65sx11
75sx8

Abs

cable crunches
90x20
100x15
110x15
120x15

leg raises
4 sets of 25 reps

chest felt great

tomorrow is back day baby

 

[El Freako]

Ok, I'm nitpicking again..

On arm day why do you do 4 exercises for bis and only 3 for tris? Tris, being a larger muscle group, should be the the ones getting more work.

 

[Adam23]

Ok, I'm nitpicking again..

On arm day why do you do 4 exercises for bis and only 3 for tris? Tris, being a larger muscle group, should be the the ones getting more work.

i usually do 3 exercises each for bis and tris, but i'm trying to bring up my bis to match my tris (strong point).

 

[Adam23]

tuesday 3/13/09 Back Day

Wide Grip Chins
Bodyweight+35lbs x17 (warm up)
Bodyweight+45lbs x16
Bodyweight x20
Bodyweight x18

T-Bar Rows (in the corner)
90x12
135x10
160x8
170x7

Close Grip Lat Pulldown
110x15
145x12
195x10
215x9

DB Rows
50sx13
60sx11
70sx9
75sx7

Deadlifts
135x15 (warm up)
225x14
275x12
315x10

one of my best back sessions !!! felt great

tomorrow is my day off, thursday i do shoulders

 

[El Freako]

Are you doing those chins from a dead hang Adam?

 

[Adam23]

Are you doing those chins from a dead hang Adam?

yes i do bro, i always been good with chins

 

[El Freako]

Then bravo, that's huge volume.

 

[Adam23]

Then bravo, that's huge volume.

thanks buddy

 

[Napol3onator]

damn dude..those are some chins! how much do you weigh?

 

[jnutz19]

awesome back adam!!!! deads and chins looking good. keep up the good work.

 

[Adam23]

damn dude..those are some chins! how much do you weigh?

i'm 200 lbs right now
next month i will start bulking up again.

awesome back adam!!!! deads and chins looking good. keep up the good work.

thanks jnutz
i will bro.

 

[jnutz19]

when we going to see some pics of you adam?

 

[Adam23]

when we going to see some pics of you adam?

you never know.
be patient son, be patient.

 

[jnutz19]

you never know.
be patient son, be patient.

ight just wondering

 

[Hypocrisy86]

congrats man!

 

[Adam23]

congrats man!

thanks hypo

 

[Natzo]

you're doing it the strong way bro!

keep it up!

 

[Lionheart]

Epic chins man.Whole back session looks strong.

 

[Adam23]

you're doing it the strong way bro!

keep it up!

thanks natzo
i will keep it up bro !!!

Epic chins man.Whole back session looks strong.

thanks marko

 

[Adam23]

Thursday 3/19/09 Shoulder Day

DB Military Press
45sx15 (warm up)
55sx13
65sx12
75sx9
80sx7

DB Side Laterals
20sx13
25sx11
30sx10
35sx8


DB Rear Laterals
30sx13
45sx12
50sx11
55sx9


BB Shrugs
135x15 (warm up)
225x11
275x9
315x7

ABS

Leg raises
4 sets of 25 reps

Cable Crunches
100x20 (warm up)
110x16
120x13
130x12

shoulders were pumped up

tomorrow is arms day