Adam23 Training Log

[Adam23]

Tuesday 3/24/09 Back Day

Wide Grip Chins
Bodyweight x21 (warm up)
Bodyweight x20
Bodyweight+35lbs x18
Bodyweight+45lbs x16


DB Rows
55sx14
65sx12
75sx10
80sx7

Wide Grip Lat Pulldown
115x15
150x12
200x9
220x8


BB Rows (in the corner)
135x13
155x11
185x9
195x7


Deadlifts
135x16 (warm up)
225x15
275x13
315x11
335x7

back felt great baby

tommorow is my day off, thursday is shoulders day

 

[Daniel Andersson]

Great work bro!

 

[Adam23]

Great work bro!

thanks bro

 

[Natzo]

you're the Chin man!! really great marks in the chins.

I think you could push those DB rows a bit though.


great work!

 

[Adam23]

you're the Chin man!! really great marks in the chins.

I think you could push those DB rows a bit though.


great work!

thanks Natzo
i can do more weight on those DB rows, but i always try to keep a good form !!!
next week i will try to push a little more weight on those rows




Thursday 3/26/09 Shoulder Day

DB Military Press
45sx15 (warm up)
60sx12
65sx11
75sx10
85sx8 PB

Cable Side Laterals
25x12
30x10
35x10
40x8

DB Rear Laterals
35sx13
45sx12
55sx10
60sx9


DB Shrugs
60sx15 (warm up)
70sx12
80x10
90sx8

ABS

Cable Crunches
100x20 (warm up)
115x16
125x14
135x11

Leg raises
4 sets of 30 reps (felt great )

Shoulders were pumped, felt great

tommorow is arms day baby

 

[PrinceVegeta]

Strong shoulders presses!

 

[Adam23]

Strong shoulders presses!

thanks PV

 

[Bulkboy]

first time checking ur log and i gotta say, ur chins are really insane, i have yet to see anyone do that many reps with 20 kg hanging from their body

pics of ur back?

 

[Adam23]

first time checking ur log and i gotta say, ur chins are really insane, i have yet to see anyone do that many reps with 20 kg hanging from their body

pics of ur back?

thanks bro i love chins, one of my favorite exercises
i will post pic's later bro.



Saturday 3/28/09 Legs Day


Squats
135lbsx 20 (warm up)
225x15
295x10
300x8
305x5 (felt good)


Stiff-leg deadlift
135x15
155x14
175x11
195x8


Leg Curls
100x18 (warm up)
155x14
180x12
190x9



Leg Press
8plates x16
12plates x14
16plates x11
20plates x9
22plates x7 PB


Seated Calf Raises
90x20
180x16
225x12
250x8

Standing Calf Raises
200x20 (warm up)
355x14
440x12
500x10

legs felt great was happy with the 22 plates Leg Press

tommorow is my day off, monday i hit some chest

 

[PrinceVegeta]

Insane leg session man! lots of good volume!

 

[Adam23]

Insane leg session man! lots of good volume!

thanks PV
i like high volume

 

[PrinceVegeta]

post some pics man! with those numbers you u must be a buff dude!

 

[Adam23]

post some pics man! with those numbers you u must be a buff dude!

i will, be patient son.

 

[PrinceVegeta]

yes sire,shall do!

 

[miamiracing]

great leg session bro!

 

[Adam23]

great leg session bro!

thanks miami

 

[Adam23]

Saturday 11/28/09 Legs Day

Stiff-leg deadlift
135x16
155x14
180x10
195x10


Leg Curls
100x20 (warm up)
160x16
185x12
200x8


Squats
135lbsx 20 (warm up)
225x15
295x11
300x9
305x6

Standing Calf Raises
200x20 (warm up)
360x15
450x11
505x10

i kill my legs today

tommorow is a day off, monday is chest day

 

[Hypocrisy86]

awesome work there Adam, why not do chest and legs on same day like me? lol

 

[Adam23]

awesome work there Adam, why not do chest and legs on same day like me? lol

i did that one time, but i didn't like it that much !! too much work to do in one workout.

i do small muscles like biceps, triceps, abs, calves in one workout !!
but when it comes to big muscles like chest, back, legs i like to do it in one day by itself !!! this way i can kill it

thanks for stopping by hypo

 

[PrinceVegeta]

no more sessions?! lol