adida's 1st log...

[adidamps2]

thanks Winter and T, i really try to keep the boys active but its hard with my 9 YO, he prefers videogames..lol possibly gets that from me too. lol

 

[Winter]

Nice numbers on those rack deads man. Good workout

 

[Mulligan]

28 july 06

rack pulls (knee level)
135x10 DOH
225x8 DOH
295x6 o/u
315x6 o/u
365x4 o/u
365x3 o/u

back attack mach
150x20
190x15

old school double over hand BB rows in the corner
2 plates X8
3 plates X6
3 plates+25lbs X2
**last set the ass end of my bar kicked up and made a lot of ruckas in the cage i was in, kinda felt a lil foolish, but i finished my set none the less**

CG lat cable pull down
150x6-2sets

low-cable straight bar curls
80x12-2sets

incline DB curls
30x6-2sets

cybex ab mach
90x10-2sets

10 min cardio pre-work out
10 min cardio post work out

felt really strong today in the gym...and the old school rows really were tearing up my low back and lats..i like it 10X more than supported rowes...very good work out.

Nice numbers but Im going to own you soon BIOTCH

 

[adidamps2]

Nice numbers but Im going to own you soon BIOTCH

better get your diet and training in check SON...i'm makin a strong come back and im out for BLOOD!

 

[tman55]

adida great work, thinking about doing some rack pulls soon. don't remember ever doing them.

 

[adidamps2]

thanks T..and you should be pullin well over 400 with your big ass deads you pull, just break the power rack support bars bro...

 

[tman55]

thanks T..and you should be pullin well over 400 with your big ass deads you pull, just break the power rack support bars bro...

i was thinking of starting in high 400's and ending up high 500's or low 600's. i dunno have to see how they feel.

 

[adidamps2]

that sounds about right

 

[rookie03]

28 july 06

rack pulls (knee level)
135x10 DOH
225x8 DOH
295x6 o/u
315x6 o/u
365x4 o/u
365x3 o/u

back attack mach
150x20
190x15

old school double over hand BB rows in the corner
2 plates X8
3 plates X6
3 plates+25lbs X2
**last set the ass end of my bar kicked up and made a lot of ruckas in the cage i was in, kinda felt a lil foolish, but i finished my set none the less**

CG lat cable pull down
150x6-2sets

low-cable straight bar curls
80x12-2sets

incline DB curls
30x6-2sets

cybex ab mach
90x10-2sets

10 min cardio pre-work out
10 min cardio post work out

felt really strong today in the gym...and the old school rows really were tearing up my low back and lats..i like it 10X more than supported rowes...very good work out.

awsome back workout... i think me and you are on the same page as far as a good back day... bb rows, deads, and t bar in the corner! t bar gives me a feeling in my back like the muscle is being pulled away from the spine and it gives me an awsome pump!! i think me and you are thinking of the same lift putting the bar int he corner in mimicking a supported row??

 

[adidamps2]

awsome back workout... i think me and you are on the same page as far as a good back day... bb rows, deads, and t bar in the corner! t bar gives me a feeling in my back like the muscle is being pulled away from the spine and it gives me an awsome pump!! i think me and you are thinking of the same lift putting the bar int he corner in mimicking a supported row??

yea i find unsupported BB rows to really hit the lats and posterior core good...and lessens the strain on my bi's/upper pec tire in...i think next time i am goin to use a CG cable attachment with the bar when i do em...

 

[rookie03]

yea youll like that more... thats what i do...get the silver one thats wider not the black really narrow one, it hits to much bi's.

 

[adidamps2]

hey Rook how you set your up in the gym...i did mine in a pwer rack..only prob was that the bar kicked up on my on my 3rd set...but i blame myself for not checkin to make sure everything was set up right prior to attemptin the lift...

 

[tman55]

better get your diet and training in check SON...i'm makin a strong come back and im out for BLOOD!

So are you still wanting to reduce body fat with this cycle or what? Just stay consistent with your plan and you will acheive your goals. That is what has got you in the past. Consistency.

 

[adidamps2]

BF reduction is still the goal..and i know consistency is my enemey...how ever i think the recent issues of consistency are acceptable compared to say plain ol' slackin off...i have been really strict with this diet over the past 2 weeks and training is on spot..i thin after a solid month i will know were i am at and what i need to do to adjust things...

 

[Brat]

28 july 06

rack pulls (knee level)
135x10 DOH
225x8 DOH
295x6 o/u
315x6 o/u
365x4 o/u
365x3 o/u

back attack mach
150x20
190x15

old school double over hand BB rows in the corner
2 plates X8
3 plates X6
3 plates+25lbs X2
**last set the ass end of my bar kicked up and made a lot of ruckas in the cage i was in, kinda felt a lil foolish, but i finished my set none the less**

CG lat cable pull down
150x6-2sets

low-cable straight bar curls
80x12-2sets

incline DB curls
30x6-2sets

cybex ab mach
90x10-2sets

10 min cardio pre-work out
10 min cardio post work out

felt really strong today in the gym...and the old school rows really were tearing up my low back and lats..i like it 10X more than supported rowes...very good work out.

Good job, adidamps! Sorry it took a while to comment on this...keep it up!!

 

[Brat]

BF reduction is still the goal..and i know consistency is my enemey...how ever i think the recent issues of consistency are acceptable compared to say plain ol' slackin off...i have been really strict with this diet over the past 2 weeks and training is on spot..i thin after a solid month i will know were i am at and what i need to do to adjust things...

I can't remember...are you doing TCD or CKD??

 

[adidamps2]

I can't remember...are you doing TCD or CKD??

it should be TCD..that link that Popi posted is what i have used to go by for a diet...

wt update:
last wt in was on or near the 16th of July wt: 222lbs

31 july wt in: 214.5lbs

looks like this TCD thing is working so far..

 

[adidamps2]

off to squat

 

[Brat]

it should be TCD..that link that Popi posted is what i have used to go by for a diet...

wt update:
last wt in was on or near the 16th of July wt: 222lbs

31 july wt in: 214.5lbs

looks like this TCD thing is working so far..

Nice job!!! I think this new trainer is gonna put me on a TCD...I should read up on it again...I think I have the book (as a pdf file) with me...

Have fun squatting!

 

[adidamps2]

01 Aug 06

front SQT
135x8
155x6
185x5
185x8
185x6
**these were fun and differnt than what i normally do**

back SQT
280x4
225x10
**the 225 was a lil rough, but i managed**

leg press
8plates X20
**all rest pause after 10**

hips
AD- 110x20
AB- 110x20 (self asst last 4 reps)

SLDL
185x10
185x10
**after the 2nd set i thought i was gonna hurl**

calf raise machine
405x10
420x10

cable crunches
140x20-2sets
**after such a long time away, came very easy, will add wt**

10 min cardio pre
10 min cardio post

over all a great work out..energy is still up and strength is coming back quickly.

TOMM tire drags