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Time to get serious

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AdamC		...	17-10-2011 @ 22:22
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	marc said:well done at all englands young man Cheers mate
AdamC		...	18-10-2011 @ 21:07
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Benched today, very light session trying to get an optimum set up bar x10 40 x5 60 x5 60 x5 60 x5 60 x5 60 x5 then did some assistance work, incline db press, seated military press, lateral and bent over lateral raises, CGBP, push downs
AdamC		...	21-10-2011 @ 18:31
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Quick squat session today, easing back into it with a light weight bar x10 60 x5 100 x5 140 x5 140 x5 140 x5 140 x5 140 x5 then did some assistance work, just trying out a couple of exercises to see how they feel
AdamC		...	24-10-2011 @ 20:18
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Post Edited: 24.10.2011 @ 20:23 PM by AdamC quite a big session tonight, lot more than I've done in a long time but felt good all work raw no belt deadlifts 70x5 120x5 160x5 160x5 160x5 160x5 160x5 deficit deadlifts 120x3 120x3 120x3 120x3 120x3 18'' deadlifts 70x10 120x10 160x10 pull downs 3x10 not sure on weights but up to 3/4 stack seated rows 3x10 not sure on weights but up to 3/4 stack bent over rows 60x10 100x10 120x10 shrugs 60x10 100x10 140x10 then did some biceps work
AdamC		...	26-10-2011 @ 21:06
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Started off with bench today bar x10 bar x10 40x5 60x5 70x5 70x5 70x5 70x5 70x5 3 board press 100x5 100x5 100x5 then did some seated military press for 3 sets of 10, followed by 3 sets of 10 on lateral raises and bent over lateral raises CGBP 60x10 60x10 60x10 gonna change up CGBP a bit found that sets of 10 really aggravated my shoulder so prob gonna do sets of 5 or 3 instead triceps push downs 3x10 up to full stack over head triceps extensions 3x10 up to about half stack
AdamC		...	28-10-2011 @ 20:26
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Squatted today, raw no belt barx10 barx10 60x5 60x5 100x5 150x5 150x5 150x5 150x5 150x5 then front squatted, haven't done these in a long time so starting nice and light 60x5 60x5 60x5 then SLDL - haven't really done these before, so again starting off light till I've learnt to movement 60x10 60x10 60x10 then did some laying leg curls, hyper extensions and pull ups
AdamC		...	31-10-2011 @ 21:50
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Deadlifts today again raw no belt 70x5 110x5 150x5 170x5 170x5 170x5 170x5 170x5 deficit deadlifts 140x5 140x5 140x5 140x5 140x5 18'' deadlifts 70x10 110x10 160x10 then did a bunch a of stuff, pull downs, seated rows bent over row 60x10 100x10 120x10 shrugs 60x10 100x10 140x10 then a lil bit of biceps work
AdamC		...	02-11-2011 @ 21:48
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Started off with raw bench today barx10 barx10 40x5 60x5 80x5 80x5 80x5 80x5 80x5 set up seemed a bit better today not sure why 3 board press 110x5 110x5 110x5 incline dumbbell press 25x10 30x10 35x10 40x8 then did some seated DB shoulder press, 4 sets 10,10,10,7 not sure on weights think last was 35kg seated military press bar x10 60x10 65x6 then did some lateral and bent over lateral raises CGBP 60x3 80x3 100x3 100x3 then did some triceps pushdowns and overhead extensions and just for fun did a 140kg per hand farmers walk hold not sure how long it was for
AdamC		...	04-11-2011 @ 23:01
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Started with squats today - all done raw no belt barx10 barx10 60x5 100x5 140x5 160x5 160x5 160x5 160x5 i60x5 front squats 60x5 80x5 80x5 SLDL - still getting a feel for these and getting my form spot on 60x10 60x10 60x10 then did some laying leg curls, hyper-extensions and pull ups
AdamC		...	08-11-2011 @ 22:24
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	deadlifts yesterday - still raw no belt 60x5 100x5 140x5 180x5 180x5 180x5 180x5 180x5 deficit deadlifts 150x3 150x3 150x3 150x3 150x3 18'' deadlifts - still working out which way to do these, think i'm gonna go back to heavy triples 100x10 140x10 180x5 did some seated rows, pull downs bent over rows - form felt off on these, not sure why 60x10 100x10 120x10 60x10 shrugs 60x10 100x10 140x10 160x10 then did a lil bit of biceps and rear delts
AdamC		...	10-11-2011 @ 23:17
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Post Edited: 10.11.2011 @ 23:18 PM by AdamC started off with raw bench yesterday barx10 barx10 40x5 60x5 90x5 90x5 90x5 90x5 90x5 the 90's felt heavier then they should, set up wasn't great, just couldn't get it right 3 board press 120x5 120x5 120x5 incline DB press 25x10 35x10 40x10 DB shoulder press 20x10 27.5x10 35x8 strict press - did these then switched to push press barx10 40x10 60x10 60x10 did some lateral and incline lateral raises CGBP to 3 board - due to shoulder getting aggravated by doing CGBP to chest tried going to a 3board, minimal aggravation so will stick to doing it to board till shoulder is in better condition 60x3 100x3 100x3 120x3 then did tricep pushdowns and over head extensions
AdamC		...	21-11-2011 @ 23:25
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Trained tonight after a week of not training due to issues with my hips and quads as well as getting new ink which i had to wait till it had healed a bout as its in an awkward place to train with raw deadlifts first, no belt 70x5 120x5 160x5 190x5 190x5 190x5 then did some sumo deadlifts, thinking these may be a goods assistance exercise, however found it hard to get a good set up 70x5 120x5 120x5 120x5 then did some pull downs and seated cable rows, bent over rows 60x10 100x10 120x10 shrugs 60x10 100x10 140x10 180x10 did some biceps then just for fun did some farmers walk 50kg per hand plus weight of handles (about 12kg i think) these felt easy so upped the weight 90kg per hand plus weight of handles 90kg per hand plus weight of handles 90kg per hand plus weight of handles the 90's were hard, i underestimated how hard it would be! good fun though will make a habit of doing these at least once a week as a fun bit of conditioning work
AdamC		...	05-12-2011 @ 11:32
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	Haven't updated for a while, nothing special been happening wed 21/11/11 raw bench bar x10 bar x5 60x5 80x5 100x5 100x5 100x5 100x5 100x5 incline DB press 25x10 35x10 40x10 seated shoulder db press 20x10 27.5x10 35x10 then did some raises etc finished up with some tricep work
AdamC		...	05-12-2011 @ 11:34
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	fri 25/11/11 squats, all done raw no belt bar x10 60x5 100x5 140x5 180x3 180x3 180x3 front squats 60x5 100x5 100x5 then did some hamstring work and lower back work
AdamC		...	05-12-2011 @ 11:38
Member 1519, 1476 posts SQ 320, BP 260, DL 320 900.0 kgs @ 117kgs Eq	mon 27/11/11 raw deadlifts no belt 70x5 120x5 160x5 200x5 200x5 200x5 sumo deadlifts 140x5 140x5 140x5 140x5 140x5 back work, pull downs, seated rows, cable rows pendlay rows - first time doing these so keeping it light to get form and technique right 60x10 60x10 60x10 DB shrugs 55x10 70x10 70x10 then did some biceps and hyper extensions

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