blackbeard
New member
PR's Rock
nice work
nice work
adida's 1st log...
- Thread starter adidamps2
- Start date
19 dec 05
chest
FB
45x25
135x15
135x12
135x10 (these 3 sets were all 30-45 sec rest hit it again) took 2-3 min's then started on the 185's
185x5
185x4
DB inc press
55x8
55x10
BB decline
135x10
135x8
tri's
CG BP
140x6-2sets
lying db supine press
20x12-2sets
ran out of time no cardio no calf work...felt overly fatigued when i hit the gym. i think it was do to the DL's yesterday, just drained today. my diet lately has been ass and so has my rest. hopefully after this christmas season i can get things back on track. wont be as hecktect around here. plus my work schedual is all screwie this next few weeks on top of it.
chest
FB
45x25
135x15
135x12
135x10 (these 3 sets were all 30-45 sec rest hit it again) took 2-3 min's then started on the 185's
185x5
185x4
DB inc press
55x8
55x10
BB decline
135x10
135x8
tri's
CG BP
140x6-2sets
lying db supine press
20x12-2sets
ran out of time no cardio no calf work...felt overly fatigued when i hit the gym. i think it was do to the DL's yesterday, just drained today. my diet lately has been ass and so has my rest. hopefully after this christmas season i can get things back on track. wont be as hecktect around here. plus my work schedual is all screwie this next few weeks on top of it.
SteelSouth
New member
Congrats on the deadlift PR, nothin' like pullin' some heavy ass weight off the floor. Keep it up!
28 dec 05
legs
leg press
90x20-2sets
360x10
450x10
540x8
sl leg press
180x6-2sets
romain DL
115x12-2sets
125x6-2sets
lying leg curls
50x15
70x15
standing single leg smith mach calf raises
95x10-3sets
cardio
elypital 10 min 139cals
started doing my post work out cardio and got called to the day care to change a stinkie diaper....lol oh well after that i went home with the boys
even though my work ended "shittily" i had an over all good work out...it seems with these added days of rest my numbers keep climbing quite steadily...my diet has been miserable lately do to the holidays and my inability to resist pumpkin pie...after new years its on like donkey kong for diet and the intensity of my work outs. i keep telling my self "go ahead enjoy that slice of pie bitch after new years your ass is mine!!!"
tomorrow is rear delts work and abs and heavy cardio work....
legs
leg press
90x20-2sets
360x10
450x10
540x8
sl leg press
180x6-2sets
romain DL
115x12-2sets
125x6-2sets
lying leg curls
50x15
70x15
standing single leg smith mach calf raises
95x10-3sets
cardio
elypital 10 min 139cals
started doing my post work out cardio and got called to the day care to change a stinkie diaper....lol oh well after that i went home with the boys
even though my work ended "shittily" i had an over all good work out...it seems with these added days of rest my numbers keep climbing quite steadily...my diet has been miserable lately do to the holidays and my inability to resist pumpkin pie...after new years its on like donkey kong for diet and the intensity of my work outs. i keep telling my self "go ahead enjoy that slice of pie bitch after new years your ass is mine!!!"
tomorrow is rear delts work and abs and heavy cardio work....
29 dec 05
shoulders
standing over hd press (new lift for me...have to say it was a hell of a work out)
45x15
95x12
95x9
115x5-2sets
low cable rear lat raise
20eax10
10eax15
incline plate raise
35x12-2sets (delts were on fire while i did these)
rev inc flies
15x10
12.5x12
abs
cable crunches
100x25
140x15-2sets
swiss ball twist crunch
15
30
cardio
elyptical 15 min 210 cals
cycle 16 min 145 cals
felt good and strong today in the gym. quads are still a lil sore but feels good.
shoulders
standing over hd press (new lift for me...have to say it was a hell of a work out)
45x15
95x12
95x9
115x5-2sets
low cable rear lat raise
20eax10
10eax15
incline plate raise
35x12-2sets (delts were on fire while i did these)
rev inc flies
15x10
12.5x12
abs
cable crunches
100x25
140x15-2sets
swiss ball twist crunch
15
30
cardio
elyptical 15 min 210 cals
cycle 16 min 145 cals
felt good and strong today in the gym. quads are still a lil sore but feels good.
05 jan 06
chest
FB
45x15
115x15-2sets
185x5 (took a differnt approach this time went up gradually in wt, instead of just jumping on 220 for three sets seemed to be better this way)
205x5
225x3 1/2 (looks like ill be here for atleast a few more work outs but i did move up from 220 to 225)
inc DB press
60x10 (this gets bumped up next time)
60x8
standing cable flies
30x10-2sets
tri's
dips
9reps (got 1 more..wow hoo)
6reps
rev FB
155x7
155x5
rope PD (back flat)
60x10 (moving this up to the next wt next time)
60x8
calves
90x20-3sets (calves were fried after this...i couldnt even sit on the shitter with out my right calf taking off...fucker was jumpin e'ery were...lol)
cardio
tredmill 10 min 130 cals
post wo eliptycal 10 min 140cals
no rest cycle 10 min 97 cals
felt good in the gym..strong and fresh some of my wts mooved up and some others i did more reps on so next time ill be moving the wt up on them...started a fat burner as well today...see how that pans out over the next 3 weeks...got my diet back on track...clean carbs only and getting at the minimum 215 grams protien in a day....i'm varieing(sp) my cal intake every day..staying between 25-3500 cals a day...since i started a fat to fit contest with some of the guys here...hopefully the sticter cal intake will help shred the BF down some too.
chest
FB
45x15
115x15-2sets
185x5 (took a differnt approach this time went up gradually in wt, instead of just jumping on 220 for three sets seemed to be better this way)
205x5
225x3 1/2 (looks like ill be here for atleast a few more work outs but i did move up from 220 to 225)
inc DB press
60x10 (this gets bumped up next time)
60x8
standing cable flies
30x10-2sets
tri's
dips
9reps (got 1 more..wow hoo)
6reps
rev FB
155x7
155x5
rope PD (back flat)
60x10 (moving this up to the next wt next time)
60x8
calves
90x20-3sets (calves were fried after this...i couldnt even sit on the shitter with out my right calf taking off...fucker was jumpin e'ery were...lol)
cardio
tredmill 10 min 130 cals
post wo eliptycal 10 min 140cals
no rest cycle 10 min 97 cals
felt good in the gym..strong and fresh some of my wts mooved up and some others i did more reps on so next time ill be moving the wt up on them...started a fat burner as well today...see how that pans out over the next 3 weeks...got my diet back on track...clean carbs only and getting at the minimum 215 grams protien in a day....i'm varieing(sp) my cal intake every day..staying between 25-3500 cals a day...since i started a fat to fit contest with some of the guys here...hopefully the sticter cal intake will help shred the BF down some too.
luquillo78
New member
Good workout adida! Good luck on the cutting.
06 jan 06
back
rack pulls (really starting to like these..unfortunelty i'm so short that even the last pin is knee level and theres no plat form at my gym...)
205x12
245x10
285x8
315x5
365x3 ( i would post PR with these but considering i never done these till lately i would be putting PR up almost every time i lift them...)
t-bar supported
50x10 (my starting wt on these is gonna have to go up these were really to easy)
100x8
135x5
rev cg lat pd
110x10
130x8
140x5
hypers( i thought about it and i wont be adding wts to these...i'm lookin more at endurance and conditioning with these, so i have kept the rest to 30-45 sec and trying to squeeze out as many as possible while i do them)
15reps
12reps
bi's
e-z bar curls
45x15
55x10
75x6
75x4 1/2
inc db curl
32.5x6ea
32.5x5ea
abs
twisting cable crunch
120x24(12ea side)
130x20(10 ea side)
140x16(8 ea side)
cardio
cycle 10 min 96 cals
post w/o
tred 10 min 125 cals
eliptical 10 min 128 cals
felt good...alot of wts went up again. my arm size is getting outta control. diet has been going good and i can feel the fat burner kicking in at the gym. i have been sweating like a crack whore with out money in front of a crack house.
back
rack pulls (really starting to like these..unfortunelty i'm so short that even the last pin is knee level and theres no plat form at my gym...)
205x12
245x10
285x8
315x5
365x3 ( i would post PR with these but considering i never done these till lately i would be putting PR up almost every time i lift them...)
t-bar supported
50x10 (my starting wt on these is gonna have to go up these were really to easy)
100x8
135x5
rev cg lat pd
110x10
130x8
140x5
hypers( i thought about it and i wont be adding wts to these...i'm lookin more at endurance and conditioning with these, so i have kept the rest to 30-45 sec and trying to squeeze out as many as possible while i do them)
15reps
12reps
bi's
e-z bar curls
45x15
55x10
75x6
75x4 1/2
inc db curl
32.5x6ea
32.5x5ea
abs
twisting cable crunch
120x24(12ea side)
130x20(10 ea side)
140x16(8 ea side)
cardio
cycle 10 min 96 cals
post w/o
tred 10 min 125 cals
eliptical 10 min 128 cals
felt good...alot of wts went up again. my arm size is getting outta control. diet has been going good and i can feel the fat burner kicking in at the gym. i have been sweating like a crack whore with out money in front of a crack house.
luquillo78
New member
good work adida. keep it up.
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