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Adam_C's Journal

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Adam_C		Adam_C's Journal	27-02-2013 @ 22:15
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Post Edited: 27.02.2013 @ 23:26 PM by Adam_C Hi, I was made aware of this site by a friend (MattD90) I train with at my Uni gym sometimes. I've decided to keep a journal on here to better document my training, in addition to my physical paper booklet, and to pick up any tips I get, from what is obviously a collection of very strong people. I'm a 21 year old, natural, unequipped trainee, about 6'0, training for a recreational mix of size and strength. I'd certainly like to compete in the distant future, but my build and a previous back injury make deadlift difficult for me. Currently I'm taking a reluctant break from it. Current weight is 94kg, I've been in a sensible yet significant surplus from 01/10/2012 to add size and strength, which has been successful. I'm planing on starting a cut to diet into single figures in just over two weeks. I'd probably be somewhere between 15-20% currently. Lifts: Bench: 145kgx1, 100kgx14 Squat: 165kgx1 Weighted Pull Up: +47.5kgx1 @94 Weighted Dip: +50kgx9 @87 I'll post the videos of my bench and squat PBs when I upload them onto You Tube
Adam_C		...	27-02-2013 @ 22:26
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Post Edited: 28.02.2013 @ 01:34 AM by Adam_C Tuesday 26/02 Chest and Back Bench: 140kgx1, 130kgx3, 120kgx6, 100kgx10 Pull Up: +35kgx3, +25kgx5, +15kgx7 Incline DB Bench: 35kgsx14, 42.5kgsx7 Neutral Grip Chin Up: BWx10, 8, 7, 6 Dip Shrug: 3x12 Seated Row: 100kgx12, 110kgx8, 120kgx6-3-2 (RP)
Adam_C		...	27-02-2013 @ 22:30
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Wednesday 27/02 Legs Squat: 150kgx2, 135kgx5, 120kgx8 Front Squat: 100kgx6, 85kgx10 Leg Press: GVT on 150kg, 10x10 Leg Curl: 90lb 3x20 Calves
MattD90		...	27-02-2013 @ 22:34
Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230 530.0 kgs @ 82kgs UnEq	gainz
Adam_C		...	01-03-2013 @ 23:59
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Friday 01/03 Shoulders and Arms Dip: +50kgx6, +40kgx7, +30kgx9 Chin: +40kgx2, +30kgx5, +20kgx7 DB OHP: 30kgsx9, 6, 5, 15kgsx20 Superset (2xfail): Rear Delt Swings 10kg Rear Delt Raises 5kg Band Pull-Aparts Seated Alt. DB Curls: 10kgsx15, 15kgsx10, 20kgsx6 Dips 3xfail Chins 3xfail Calves *N.B. Had to improvise this session due to compressed week stemming from taking extra rest after finishing smolov/ maxing squat and bench. Wouldn't normally do *shoulders and arms* (shudders).
MattD90		...	02-03-2013 @ 00:05
Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230 530.0 kgs @ 82kgs UnEq	lol at the thought of you doing arms with all the other bros dem boulda shouldas
Adam_C		...	03-03-2013 @ 20:57
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Sunday 03/01 Chest and Back Bench: 140kgx1, 130kgx3, 120kgx6, 100kgx11, 90kgx12 Pull Up: +35kgx2, +25kgx4, +15kgx7 Incline DB Press: 42.5kgsx4, 35kgsx8, 27.5kgx15 Pull Up: BW 4xfail Plate-Loaded Row: 100kgx14, 110kgx10, 120kgx7-4-3 (RP) Calves
Funky_monkey		...	03-03-2013 @ 22:34
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225 552.5 kgs @ 86kgs UnEq	Strong benching, Adam. Be good to see your progress.
Adam_C		...	03-03-2013 @ 23:06
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Funky_monkey said:Strong benching, Adam. Be good to see your progress. Thanks mate. Was a bit hampered unracking the top sets due to appalling spotters but that's a Uni gym I guess!
Adam_C		...	04-03-2013 @ 22:00
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Monday 04/03 Shoulders DB OHP: 35kgsx6, 30kgsx9, 25kgsx11, 20kgsx15 Face Pulls: 60lbsx30, 80lbsx20, 100lbsx12, MDS with 80lbs. Rear Delt Swings 10kgs Rear Delt Raises 5kgs Band Pull Aparts (supersetted, 2xfail) Calves (lots)
Adam_C		...	05-03-2013 @ 22:28
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Tuesday 05/03 Back Pull Ups: 35kgx3 (PB), 25kgx5, 15kgx7 Neutral Close Grip Pull Ups: BW 4xfail DB Rows: 30kgx15, 35kgx12, 40kgx8 Cable Row: 100kgx16, 110kgx12, 120kgx8-4-3 (RP) TRX Inverted Row:BW 3xfail Calves *Weighed 95kg today, PB. Cut starts in one week.
Adam_C		...	08-03-2013 @ 01:20
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Post Edited: 09.03.2013 @ 20:52 PM by Adam_C Thursday 07/03 Arms Dip: +50kgx7, +40kgx9, +30kgx10, +20kgx10 Chin Up: +40kgx2, +30kgx3, +20kgx5, +10kgx7, BWx9 Reverse Grip Pushdowns: 100lbs x 25, 19, 15 BB Curl: 30kg x 20, 14, 10 One Arm Tricep Kickback: 40lbs x 27, 15, 11
Adam_C		...	09-03-2013 @ 20:54
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	Post Edited: 09.03.2013 @ 20:59 PM by Adam_C Saturday 09/03 Legs Squat: 145kgx2, 130kgx5, 115kgx7, 100kgx11 (every rep well below parallel) Front Squat: 100kgx5, 90kgx7, 80kgx8 Leg Press: 240kgx12, 280kgx7, 320kgx4 (cramp last two sets) Hamstring Curl: 90lbs 3x20 Calves
MattD90		...	10-03-2013 @ 00:37
Skaven for the win !! Member 2490, 3589 posts SQ 180, BP 120, DL 230 530.0 kgs @ 82kgs UnEq	quad cramp? i get it too on leg press lol
Adam_C		...	10-03-2013 @ 01:09
Member 4424, 104 posts SQ 165, BP 145, DL 170 480.0 kgs @ 94kgs UnEq	MattD90 said:quad cramp? i get it too on leg press lol Yeah, my legs were in bits after today. As they should be...

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