adida's 1st log...

[adidamps2]

09 dec 05

back
rack pulls (really starting to like these--grip gives a lil due to wt feelin like its gonna tear palm skin off--otherwise feels good)
185x12
225x10
275x7
295x5
315x3

t-bar, supported
45x10
90x8
115x5

rev grip PD
100x10
120x8
140x5

hypers (think i might start holding 25 with these)
bwtx12
bwtx11

bi's

ez-bar curl
45x12-2sets
65x6-2sets (could have went a lil hvy'ier)

inc db curl
27.5x8-2sets (def coulda went hvy'ier)


cardio:
all cardio done after w/o today went from elyptical to cycle with out rest
10 min elyptical 128cal
10 min cycle 88 cals

felt good and strong in the gym short rest peroids and full of strength.

 

[tman55]

nice

 

[adidamps2]

sat/sun/mon are off days.... legs tues

 

[adidamps2]

13 dec 05

legs

sldl
45x15
90x15
115x15
115x12

hack sqt
100x12-2 sets w/static bridges between sets 25 sec ea.

seated leg curls
90x15-2sets

squats
45x10
135x10 (when i did these it felt like they would have been a good wt for the 20 rep sqt)
315- broke it and held it for a few sec then reracked
225x2 should done it for 5 or so
135x20 (should have went heavier--maybe should have uped it to 155 165 for the 20 rep sqt)

calves
sm calf raises
145x18-2sets
145x16/17

10min cycle 93 cals
10min elyptical 133cals straight to cycle
10min cycle 95 cals

felt good in the gym..the 1st time i did the 135 for reps by time i got to 10 i felt tight and thought it would be a good wt for the 20 reps..however by time i got back around to the 135 i was pretty good to go and it was to light after all. ill ip it next time to 155 or more...

 

[pullinbig]

you just fellin the weight on the 315 thingy?

 

[adidamps2]

you just fellin the weight on the 315 thingy?

yea..oncei broke it i realized if i went down with it i wasnt coming back up so i held it for about 20 sec or so..afterwards the 225 seemed abit lighter than normal??

 

[adidamps2]

14 dec 05 my Birthday

shoulder/traps

behind the neck press
115x15
115x12
140x2-2sets
185 didnt get it not enough rest and pre exausted(sp) fromm previuse sets

rear cable lats
10x15-2sets

bb shruggs
45x18
135x15-2sets
225x5
275x5

sm up right rowe
135x6
135x5 1/2

bi's

rev grip e-z bar curls
45x12
65x6
85x5 PR

tri's

rev grip PD
80x30
120x12
140x10 (whole stack)

cardio
15 min tredmill 2degree 10 min 3 degree 5 min 185 cals
10 min eliptycal 132 cals

felt good in the gym strong and short rest between sets.
3 days rest then its on to hvy back day.

 

[Insane_Man]

Happy bday man.


Looking good.

 

[adidamps2]

thanks Insaneman

 

[Winter]

Happy bday man & nice lifting.

 

[adidamps2]

new page...ha ha ha

thanks Winter i try.

oh so glad to see the asian chick back too....lol

 

[adidamps2]

my friggin glutes and hamms are still sore from last leg day...
oh well today/tomorrow and the day after that are off...

 

[huskyguy]

my friggin glutes and hamms are still sore from last leg day...
oh well today/tomorrow and the day after that are off...

Did you try the 20 rep squats?

 

[adidamps2]

Did you try the 20 rep squats?

yes but not to the extent that i planned..
i did 135 for 20 but i could have went to 25-30 with it...next time im upping the wt to 155 or so. maybe 185. it felt good and i was quit winded by the end non the less but it wasnt enough wt as i had thought it would have been.

 

[Winter]

thanks Winter i try.

oh so glad to see the asian chick back too....lol

 

[luquillo78]

Good to see your journal adidamps. Keep it up.

 

[blackbeard]

yes but not to the extent that i planned..
i did 135 for 20 but i could have went to 25-30 with it...next time im upping the wt to 155 or so. maybe 185. it felt good and i was quit winded by the end non the less but it wasnt enough wt as i had thought it would have been.

if its your first time trying them out nothing wrong with starting out a little easy

the idea is toget 20 reps but it should be extremely hard by the 12 th rep..take yourtime and work up to it youll at least conditon yourself for a tuff set like that

 

[adidamps2]

thanks BB...i'll keep that in mind

 

[adidamps2]

18 dec 05

back
DL
125x15
135x12
225x8
275x6
305x3 (PR)

low cable rowe
120x8-2sets

supine rowe
bwtx8-2sets

asst chins
180lb asstx6
180lb asstx7

bi's
BB curls
45x15-2sets
95x3
75x5

ovr head cable curls
40x12
40x10

cardio 12 min cycle 119cals
do some make up cardio tomorrow had things to do today..couldnt spend as much time as i wanted in the gym.

felt strong today and syked for some reason..all my lifts basically went up today..except a few and that was cause i was exauhsted by time i got to them. tomorrow is chest...

 

[luquillo78]

Congrats on the deadlift PR