Adam's Contest Log (september - December 2014)

Discussion in 'Archived' started by adam74, Sep 6, 2014.

  1. Simon

    Simon Administrator

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    Thanks for entering and uploading pics :)
     
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  2. adam74

    adam74 Full Member

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    Tonight was a big pull session and again another good one. I really focused on the contraction and felt the target muscles working throughout. I have to say the cable pull overs felt amazing.

    Pull Overs
    25kg x20
    30kg x15
    35kg x9

    V-Bar Pulldown
    35kg x15
    35kg x12
    35kg x9

    Cable Row
    No4 x15
    No4 x12
    No4 x12

    Seated Row - wide grip
    45kg x9 a little heavy
    40kg x10
    35kg x10

    DB Bent Row - using bench
    15kg 15
    10kg x15
    7.5kg x15

    Face Pulls
    30kg x20 too light
    40kg x 15
    50kg x11

    BB Curl
    26kg x 10
    25kg x10
    24kg x7

    Pr Curl
    No5 x6 too heavy
    No4 x10
    No3 x10
    No2 x12

    Rev Grip Curl
    15kg x10
    12kg x10
    10kg x10

    Arms are feeling it right now.
     
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  3. adam74

    adam74 Full Member

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    I think the adjustment in the diet this week is starting to take effect as my strength seemed up tonight. Nothing major but the weights just seemed to be going up with ease. Tonight was a push workout and it went very well. I did get one or two weight a little off but on the whole it was spot on with no shoulder pain.

    Seated DB Sh Press
    17.5kg x 13
    17.5kg x 9
    15kg x 9

    Seated DB Side Lateral
    5kg x 12
    4kg x 12
    3kg x 12

    Dec DB Bench
    25kg x 11
    25kg x 8
    22kg x 9

    Dec Flys
    15kg x 12
    15kg x 10
    12kg x 12

    Rev Grip Bench
    40kg x 8
    30kg x 2
    20kg x 9

    Inc Flys
    15kg x 8
    12kg x 10
    10kg x 10

    DB Skulls
    10kg x 5 far too heavy
    7.5kg x 10
    7.5kg x 10

    Tri Ext
    No7 x15
    No7 x 10
    No7 x 8

    Left it there as I was done in.
     
  4. adam74

    adam74 Full Member

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    Training Log:
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    I feel more than a little fuzzy following one brutal leg session. I has limited time tonight as the wife and eldest lad were going out so I had to be in and out of the gym in 45 minutes so it was super sets all the way. I quite literally almost fell out of the gym. I've been home half an hour and I'm only just starting to feel normal(ish).

    Leg Workout - Super set / time under tension experiment [​IMG].

    Leg Ext / Seated Leg Curl 3 x 15 of each

    Squats / DB SLDL 3 x 10 of each

    Hack Squats / Lying Leg Curl 3 x 10 of each

    Standing Calf Raise 3 x 12

    Hack Squat Calf Raise 3 x 15

    Doesn't look a lot typed out but it was more than enough. I would eat but I just feel too blasted.

    That's the first run through of the P/P/L workouts done. Rest day tomorrow then start again on sunday.
    It's been a good week diet and training wise so there is no more I could have done.
     
  5. daddy1

    daddy1 Competitor

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    Sweet session mate :)
     
  6. adam74

    adam74 Full Member

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    Thanks Andy.
     
  7. daddy1

    daddy1 Competitor

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    Short and sweet hits the spot mate :)
     
  8. adam74

    adam74 Full Member

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    Not a lot to update really. Training is going well and strength was good again over the past few session. Trained back yesterday and will be hitting upper body push tomorrow.

    Diet has been modified again slightly this week with the addition of another 10g of carbs with protein and fats remaining the same. I think we are getting close to my maintenance level as weight loss is starting to slow down. Over the next month I'm sure I will be entering into a calorific surplus and with some luck I will start adding a little muscle with minimal fat. I'm sure there will be some tinkering with the macros during the bulk to get optimal results but it should be an interesting process.
     
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  9. adam74

    adam74 Full Member

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    It's leg day again. It always seems to come around very quickly but tonights session was actually quite enjoyable. I decided to mix things up a little and I ended up having a very good session. I think over the last few sessions I have been guilty of chasing the numbers a little (mostly on the squats) and didn't get the best from the training. I also found that last week when squatting I was feeling it in my back a little towards the end. This week I thought I would give the hack squats a go to see how they felt done in a very controlled manner. They felt fine and as I wasn't worried about the weight I really worked hard on them. The leg press was being used so I did a few sets of wide stance DB squats with the db between my legs almost like a sumo dead lift. I not sure of the name of them but the bloody hurt and I could hardly stand after the final set. I also substituted SLDL for good mornings and I think they worked better for my hamstrings as there was very little lower back involvment.

    Leg Workout

    Leg Ext
    70kg x 15
    70kg x 15
    70kg x 15

    Hack Squats
    40kg x 10
    50kg x 10
    60kg x 10

    Wide Stance DB Squat ??
    30kg x 11
    30kg x 9
    30kg x 8

    Lying Leg Curl
    No6 x 10
    No6 x 10
    No6 x 8

    Good Mornings
    12kg x 12
    18kg x 12
    24kg x 12

    Standing Calf Raise
    140kg x 15
    130kg x10
    120kg x 11

    Donkey Calf Raise
    26kg x 12
    25kg x 12
    22kg x 10

    Done !
     
  10. adam74

    adam74 Full Member

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    Had another weigh in today and this week I have lost just over 0.5lb which is quite surprising as I have upped my carb intake again. I think my body is reacting very well to these minor changes and even though I'm eating more and have more energy I seem to be slightly leaner and my muscles are a little fuller. It could be that after dieting for a long time my metabolism is starting to kick back in. Whatever's happening I'm happy with the results so far.
     
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  11. adam74

    adam74 Full Member

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    I know it seems crazy but I'm adding another 10g of carbs this week. I live life on the edge but that's the wild kind of guy I am. But seriously this gradual increase in carb intake seems to be doing the trick.

    Trained back and biceps last night and has another solid session. I'm starting to really feel the lats working now and am still focusing on contracting the muscle more than just shifting the weight. I did find that I struggled a little on biceps but I put it down to all the hard work I put into the back exercises.

    Pullovers
    30kg x 12
    35kg x 12
    40kg x 7

    CG Pulldown
    37kg x 14
    35kg x 12
    32kg x 11

    Cable Row
    50kg x 10
    45kg x 10
    40kg x 12

    Seated Row
    45kg x 9
    35kg x 10
    25kg x 12

    DB Row on bench
    20kg x 15
    20kg x 13
    20kg x 10

    Rev Flys
    4kg x 15
    4kg x 14
    4kg x 14

    DB Curl
    17.5 x 10
    12.5kg x 10
    10kg x 10

    1 arm Pr Curl
    3 x 10 weight ?

    Rev Curl
    15kg x 10
    15kg x 8
    10kg x 11

    A good session.
     
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  12. daddy1

    daddy1 Competitor

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    Nice increase in carbs mate and glad you are feeling better for it. Gr8 back session the bi's will have been beaten up by that session :)
     
  13. Floydy

    Floydy Floydy: Fit at Fifty Top Contributor

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    I'm popping in every now and again mate. Looking good here :thumb:
     
  14. adam74

    adam74 Full Member

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    Upper body push 21/09/2014 and I made a few slight changes. Firstly I increased the amount of work I was doing on my shoulders and reduced the amount on my chest. I was doing 2 exercises for shoulders and 4 for chest so I just dropped one chest and added 1 shoulder exercise. I also tried a tricep exercise I haven'd done before which helped with a small issue I have been having. When doing skull crushers I found that my shoulders became uncomfortable and I also got a crazy burn in my inner pecs. To resolve the problem I would just reposition my arms and it would go so to try and remove this issue I combined skull crushers with close grip bench which meant my shoulders were constantly moving and it solved both problems. I just did 1 rep on skull crushers and when the weigh was over head I lowered the bar to my chest for a cgbp. At the end just my triceps were burning and nothing else.
    Workout report
    Seated DB Press
    20kg x 12
    17kg x 11
    15kg x 11
    DB Side Raise
    5kg x 15
    5kg x 11
    4kg x 12
    Cable Side Raise - I chose this as it puts the shoulder under tension throughout the entire range of motion.
    No 1 x 10
    No1 x 8
    No1 x 7
    Dips
    No10 x 15
    No11 x 11
    No10 x 10
    Rev Grip Bench
    40kg x 10
    30kg x 12
    30kg x 10
    Flat Flys
    15kg x 15
    15kg x 12
    15kg x 10
    Skull / CGBP combo
    12kg x 15
    18kg x 15
    24kg x 12
    Cable Tri Ext
    No9 x 12
    No9 x 10
    No9 x 6
    A very good session.
     
  15. adam74

    adam74 Full Member

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    Legs again last night and it was a tough old session. I have been squatting recently and finding that my form is going to crap before my legs give out so I haven't been going to failure on squats. On leg press I do feel it only in my quads but for safety reasons I cant go to failure so the only exercise I have taken to failure is leg ext, which isn't exactly going to result in huge damage. Last night however after a bit of adjusting I managed to engineer a safety stop for the hack squat machine which allowed me full range of motion but ment that if I couldn't complete the rep I could rest the weight down safely. I was then able to train to failuer safely so tyhats exactly what I did. It wasn't fun at all but judging by the way my legs are feeling today it did the trick.
    Workout
    Leg ext
    70kg x 15
    70kg x 15
    70kg x 12
    Hack Squats - narrow stance
    40kg x 10
    50kg x 10
    60kg x 10 fail
    Leg Press - wide stance
    130kg x 12
    120kg x 12
    110kg x 12
    After the hack squats my legs were like jelly and the leg press was hard as my legs were burning from rep 1.
    Good Mornings
    18kg x 12
    24kg x 12
    30kg x 12
    Lying leg Curl
    No6 x 12
    No6 x 9
    No5 x 10
    Standing Calf
    140kg x 13
    130kg x 12
    120kg x 13
    Seated Calf
    25kg x 15
    22kg x 12
    20kg x 12
    Left the gym a broken man.
     
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