adida's 1st log...

[adidamps2]

thanks guys, and i have to say i use to dred cardio in the gym..long minutes dragging on, on the tred mill or pumping my arms and sliding my legs back and forth on the elyptical..but now that i have started sprinting i actually look forward to cardio days..its just as long and i get to do some thing i like..run fast for short distances. time goes by much faster.

EDIT: rest day

 

[adidamps2]

gym bound back in a bit..gonna try and hit 3o5 for 5 today.

 

[adidamps2]

03 mar 06

squats
45x15
135x5
185x5
225x5
265x5
295x5
315x2 **i said fuck 305, and hit 315 instead. i could have got 3 but i went to low and paused to long**
225x5

195x20 **after i hit 12 or so i had to slow down, i took it in 5 rep intervals after 10, lots deep breaths to finish this up**
straight to pull overs
65x20
**pure brutal determination to get through these. all rest pause**

smith mach standing calf raises
315x15
**PR for wt**

sldl
195x8

seated leg curls
110x20

flat bench super setted with low lat cable rowes
160x15 BB/100x15 LLCP
205x9/160x9?10? **i couldnt remember how many i got here on my LLCP**
225x4/180x5 **i believe the LLCP here was a PR for wt moved**

inc db press
75x9

seated bb shoulder press
140x8
140x7

cg bench press
165x8

bb curls
90x6
**loss reps do lack of rest between CGBP**

cable crunches
140x35

felt strong as hell in the gym. slept good ate good just felt good. i moved alot of wts up or pushed to hieghts in reps for a lot exercies today. feeling good.

 

[Winter]

Nice squats & bench numbers bro. Keep it up!

 

[getfitdoc]

great fucking workout... high intensity, motivation for me (i've got squats tomorrow @ 10:00 am)!

 

[adidamps2]

thanks Winter an Doc.

---------------------
today was suppose to sprint day, but i GOT volunteered to go to work today due to another co-works visit to hospital instead of coming into work. so no sprints today. oh well the rest is nice. now i just dont know if i should lift tomorrow like normal or sprint? i dont think both would be a good idea. but i may give it a try too. depends on my mood and energy levels.

 

[Winter]

I'd go with the workout b/c you're going to burnin cals while you lift anyways so its a win/win situation.

 

[roccodart440]

Great squat routine. Lot's of volume will pay off. Don't be afraid to ad another 1-2 sets of 3-5 reps in the 265-315lb area.

Keep up the good work.

Are you doing any incline leg sled work?

 

[SteelSouth]

Nice work adida, as always

 

[luquillo78]

Good work adida!

Nice #s. Keep it up.

 

[adidamps2]

I'd go with the workout b/c you're going to burnin cals while you lift anyways so its a win/win situation.

well i ended up not doing neither..i took a needed break for myself...besides this week i will have 4 days to lift instead of 3 days like i normally do. so i will make up for it.

Great squat routine. Lot's of volume will pay off. Don't be afraid to ad another 1-2 sets of 3-5 reps in the 265-315lb area.

Keep up the good work.

Are you doing any incline leg sled work?

thanks Rocco, yea i do heavy leg sled work every 3rd work out. there ussually done on my dead lift day.

thanks guys!!!

 

[getfitdoc]

a strategic day off is lord. your next workout will be nice.

 

[adidamps2]

08 mar 06

did a lil unconventional cardio today

5 min skip rope
**i'm very uncorredinated, ,lol need more practice**
10 wide push ups
20 knee to elbow crunches
20 body squats
10 staggered hand placement push ups
20 sit ups (elbows to knees)
20 ea side, figher hydrants
quick sip of water
5 min skip rope
10 wide push ups
20 knee to elbow crunches
20 body squats
10 staggered hand placement push ups
20 sit ups (elbows to knees)
20 ea side, figher hydrants
**all exercises was done non-stop, breaked between exercises only long enough to sip water or move into a new position**

20 total min work out cardio/calistetic training

i'm sweating like a crack whore as i type this.

my schedual is all screwie do to a fellow workers illness...it looks like i'm on night shift for a while, and moved into a 2 day on 2 day off schedual..meaning i am gonna have to skip out on sprints, but will substitute with the above work out in its place, i will still be able to get the gym every 3 days so i am still in good shape there. i hope she gets better soon.

 

[adidamps2]

09 mar 06

squats
45x15
215x5
235x5
255x5
275x5
295x5
315x5 **PR for reps** oh yea to make matters worse i dropped ass right after i unracked this, so i had to try and rep it in a cloud of fumes..lol
225x5

200x20 **these are becoming more and more challanging mentally and physically**
straight to pull overs
65x20

smith mach standing calf raises
315x16
**got another rep**

sldl
195x9

seated leg curls
115x20

flat bench super setted with low lat cable rowes
165x15 BB/110x15 LLCP
210x8/170x8 LLCP
225x5/190x5 **PR again on LLCP**

inc db press
75x9

seated bb shoulder press
140x7** hit the freaking rack pin and through off my lift**
140x8

cg bench press
165x9

bb curls
90x8

cable crunches
140x35

so after 4 days off, i came back and set a few PR's and generally increased all my lifts either wt wise or rep wise. i felt like a machine today. the 315 squat was hard, but i got it all ATG. also just to note all my SQUATS are RAW. no belt, no knee raps, no spotters. not that i am bosting about this. i am actually going to look into getting a belt and maybe knee wraps. i think with a belt i could 325 or more for 5. but i dont have one right now.

 

[tman55]

nice work adida. good work on the PR's.

 

[adidamps2]

thanks Tman.

 

[Winter]

Hahah. Yeah, the same thing happened to me when I first did th 315, I nearly fell back, but my spotter saved both mine and his life by supporting me. If he wasn't there, I probably would've taken out an old lady in the face with the bar LOL.

Good job on the PRs bro especially with no wraps, belt, etc.

 

[luquillo78]

Congrats adida! Good job

 

[adidamps2]

13 mar 06

had a short work out do to an appointment.

flat BB bench press superseted w/ CG low cable pull
45x20/40x20
170x15/120x15
210x9/180x8
230x3/200x4
**2 min rest tops between sets, could have hit all my reps with a lil more rest**

inc DB press super setted w/ CG cable pulldown
45x15/100x15
75x10/140x10
85x4/180x3
** same rest times, same situation with rest and reps**

dips supered w/BB curls
body wt X12/ 60x10

leg press supered w/ toe press and seated leg curls
4 plates (45's) x15/ 4 plates x30/90x20
11 plates x15/ 11 plates x 10/120x20

i was smoked after this session..took right at an 1 hr to do. i relly never stopped lifting. it was all unrack, rep, rack , set up new exercises...go, go, go..felt good about all my lift's.

also the dentist said i need to get a mouth guard as i tend to clench to much while lifting (and at night while i sleep).

 

[Winter]

Lol. I've never had the problem of clenching my mouth when I lift because I always inhale/exale through my mouth while workingout.

Nice lifting bro.