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12-11-2006, 10:05 AM
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Adrenaline's Log
myspace
@ 12-12-2006 D.O.B: 27-7-1990 Height: 6'2/187cm Weight: 70kg/150p Started: May 2006 @ 60kg/130p Calories: 3000-3100 Protien: 225-250g Fat: 80-100g Max BPress: 175p Leg Press: 425p+ (haha i did the whole thing :P) [-This is old-] Tuesday and Friday - Upper Chest : 1x Bench Press (lever) - 120p - 12-10-8-6-12 1x Fly - 88p - 12-10-8-6-12 Back: 1x Wide Grip Lat Pulldown - 130p - 12-10-8-6-12 1x Straight Arm Pulldown - 40p - 12-10-8-6-12 Shoulders: 1x Front Raises - 25p (each hand) - 12-10-8-6-12 1x Lateral Raises - 30p (each hand) - 12-10-8-6-12 1x Shrug - 35 (each hand) - 12-10-8-6-12 Biceps: 1x Barbell Curls - 88p - 12-10-8-6-12 1x Hammer Curls - 35p (each hand) - 12-10-8-6-12 Tricep: 1x Pushdown - 120p - 12-10-8-6-12 2x Close Grip Push up - to failure (record 24) ----------------------------------- Wednesday and Saturday - Lower Still correcting...hmm i would say my lower is much stronger then my upper... i run 100m in 11.48sec when i was 15.. havn't tymed again since.... ----------------------------------- Working progress... comments+ideas+anything appreciated
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-29-2007 at 05:42 AM. 
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01-09-2007, 08:01 AM
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Ok im gona scrap this whole plan... I need to be doing Lower Reps and i felt like i have milked this as much as i could, time for a new plan.
[edit-Spelling]
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-29-2007 at 05:43 AM.
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01-09-2007, 09:48 AM
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ok this is 1st Draft..
*Day 1 - Monday |Back/Biceps/Forearms| Back Dead Lift - 6,6,6,3,3 Face Pulls - 8,8,8 - slow negs T-Bars - 6,6,6 Pullups to failure 6-12 reps - slow negs Biceps & Forearm Preacher Curls 6,6,6 Reverse Preacher Curl 6,6,6 Hammer Curls 8,8,8 - slow negs *Day 2 – Tuesday |Rest| *Day 3 - Wednesday |Legs/Abs| Legs Front Squats 6,6,6,3,3 SLDL 8,8,8 Zercher 6,6,6,3,3 Leg Curl 8,8,8 slow negs Calf Raise 8,8,8 Abs Weighted Incline Crunch 6,6,6,3,3 Weighted Incline Twisting Crunch 6,6,6,3,3 *Day 4 - Thursday |Chest/Shoulders/Triceps| Chest Benchpress 6,6,6,3,3 Incline Bench Press 8,8,8 Pec Deck 6,6,6,3,3,3 Shoulders Military Press 6,6,6,3,3 Lateral Raise 8,8,8 Rear Delt Row 8,8,8 Shrugs 6,6,6,3,3 Triceps Pushdowns 6,6,6,3,3 Dips to failure 6-12 reps - slow negs Close Grip Pushups to failure 6-12 reps - slow negs *Day 5 - Friday |Back/Biceps/Forearms-Light| Back Dead Lift - 6,6,6,3,3 Straight arm Pulldown 8,8,8 Wide Grip Lat Pulldown 8,8,8 Biceps & Forearms Preacher Curls – 8,8,8 Reverse Preacher Curls – 8,8,8 *Day 6 – Saturday |Rest| *Day 7 – Sunday |Rest| *Day 8 – Monday |Chest/Shoulders/Triceps| Chest Benchpress 6,6,6,3,3 Incline Bench Press 8,8,8 Pec Deck 6,6,6,3,3,3 Shoulders Military Press 6,6,6,3,3 Lateral Raise 8,8,8 Rear Delt Row 8,8,8 Shrugs 6,6,6,3,3 Triceps Pushdowns 6,6,6,3,3 Dips to failure 6-12 reps - slow negs Close Grip Pushups to failure 6-12 reps - slow negs *Day 9 – Tuesday |Rest| *Day 10 - Wednesday |Legs/Abs| Legs Front Squats 6,6,6,3,3 SLDL 8,8,8 Zercher 6,6,6,3,3 Leg Curl 8,8,8 slow negs Calf Raise 8,8,8 Abs Weighted Incline Crunch 6,6,6,3,3 Weighted Incline Twisting Crunch 6,6,6,3,3 *Day 11 - Thursday |Back/Biceps/Forearms| Back Dead Lift - 6,6,6,3,3 Face Pulls - 8,8,8 - slow negs T-Bars - 6,6,6 Pullups to failure 6-12 reps - slow negs Biceps & Forearm Preacher Curls 6,6,6 Reverse Preacher Curl 6,6,6 Hammer Curls 8,8,8 - slow negs *Day 12 - Friday |Chest/Shoulders/Triceps-Light| Chest Benchpress 6,6,6,3,3 Pec Deck 8,8,8 Weighted Chest Dip to failure 6-12 reps - slow negs Shoulders Military Press 6,6,6,3,3 Shrugs 6,6,6,3,3 Triceps Pushdowns 6,6,6,3,3 Close Grip Pushups to failure 6-12 reps - slow negs *Day 13 – Saturday |Rest| *Day 14 – Sunday |Rest|
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-29-2007 at 05:45 AM.
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01-29-2007, 05:59 AM
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Ok, i have been through a fortnight and i thought i should post up my ideas.
Week 3 of 25 *Day 1 - Monday |Back/Biceps/Forearms| Back Dead Lift - {-PB-|215x6|215x5|215x4|225x3|225x3} Removed Face Pulls - {DNS} - (Removed Replaced with Lat Pulldown because my body was to light and wasnt able to draw the bar) Added Lat Pulldown - {93x8|93x8|93x8} T-Bars - {-PB-|108x6|108x6|108x6|118x3|118x3|} - (Add more weight) Pullups to failure 6-12 reps - slow negs - {12 reps 3 second negs} Biceps & Forearm Preacher Curls {-PB-|103x6|103x4} - (Warm up and Buildup... Cramped up and failed) Reverse Preacher Curl {-PB-|65x6|65x6|65x6} - (Fix up form) Hammer Curls - slow negs {22x8|22x8|22x8|-5 second negs} About an hour.. Bicep was Cramped felt like my back could of worked harder
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-29-2007 at 06:28 AM.
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01-30-2007, 03:12 AM
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*Day 2 – Tuesday |Rest|
Today was a fix everything up day, Fixed the gym and bought pins for the wall so the weights dont get thrown all over the place. I also sat down and made a new Layout for my log book, I now have a page for each muscle... Here is a sample of yesterdays workout  This is the document ... Weights.zip [edit- 20 minute cardio]
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-31-2007 at 06:01 AM.
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01-31-2007, 06:34 AM
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*Day 3 - Wednesday |Legs/Abs|
Legs Removed Front Squats - {DNS} - (squats are better, i removed this last week) Added Squats - {-PB-|80x10|100x6|150x3|226x10} huge pb- 319 pounds on 1 rep chart... almost died... I had an audience yelling out 7 , 8... haha always good :P SLDL - {-PB-|110x6|115x6|120x6|130x3|140x3} (too easy... im not feeling much burn) Zercher - {-PB-|110x6|115x6|120x6} Leg Curl - {-PB-|50x8|60x8|70x8} (easy add more weight) Calf Raise - {-PB-|120x8|140x8|160x8} (also easy) Abs Weighted Incline Crunch - {-PB-|20x6|30x6|40x6} Weighted Incline Twisting Crunch - {-PB-|20x6|30x6|40x6} Total is at 749... Friday ill get it to 750 on dead lift... damm...1 pound.. i just wana go lift it now...
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--«[αפяєиαιιпє™]»-- Last edited by adrenaline; 01-31-2007 at 10:01 AM.
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02-01-2007, 04:19 AM
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*Day 4 - Thursday |Chest/Shoulders/Triceps|
Chest Benchpress 150x3 115x6 120x6 125x6 130x6 135x6 140x3 Incline Bench Press - CBF Pec Deck 85x6 died out... Shoulders 113x8 123x8 133x8 143x8 Shrugs 6,6,6,3,3 Triceps Pushdowns 65x10 70x7 75x6 Dips to failure 6-12 reps - slow negs 6-3 second negs Close Grip Pushups to failure 6-12 reps - slow negs 12 - 3 second negs.... need to format this... anyway.. i was going for a Pb on the Bench press but couldnt.. i feel terrible o well... ill give it a few weeks if i cant hit it ill have to change my approuch.... over worked my Chest because i just felt bad about it
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--«[αפяєиαιιпє™]»--
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02-02-2007, 07:44 AM
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*Day 5 - Friday |Back/Biceps/Forearms-Light|
Back Dead Lift 226x10 266x3 266x1 - Not the right way to max out but still i got a PB... Straight arm Pulldown (swaped with TBars because of Chest Pains from yersterday) 144x10 164x10 200x6 Wide Grip Lat Pulldown (DNS) Biceps & Forearms Preacher Curls 108x8 108x5 108x5 113x3 Reverse Preacher Curls 65x8 75x8 75x8 ... PB and 1st goal achieved Reaching 750...im currently totaling 795...
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--«[αפяєиαιιпє™]»--
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02-05-2007, 04:18 AM
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Week 4 of 25
*Day 8 – Monday |Chest/Shoulders/Triceps| Chest Benchpress 143x10 Pr 123x6 128x6 138x6 Incline Bench Press 138x3 Pr 113x6 123x6 Pec Deck 86x6 71x6 77x6 Shoulders Military Press DNS Lateral Raise DNS Rear Delt Row DNS Shrugs 133x8 143x8 153x8 163x8 Triceps Pushdowns 70x10 75x8 80x8 Dips to failure 6-12 reps - 6 Close Grip Pushups to failure 6-12 reps - 12
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--«[αפяєиαιιпє™]»--
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02-08-2007, 03:25 AM
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Yersteday
*Day 10 - Wednesday |Legs/Abs| Legs Front Squats 231x10 SLDL 113x8 123x8 133x8 143x3 163x3 Zercher 113x6 123x6 Leg Curl 60x8 70x8 80x10 Calf Raise 123x8 133x8 173x10 Abs Weighted Incline Crunch I new i forgot something Weighted Incline Twisting Crunch i forgot  .... so anyway.. i feel like im burning up on my squat and my form is a turning so i may bring it back to 200 and get into right form again...
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--«[αפяєиαιιпє™]»--
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02-08-2007, 05:04 AM
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*Day 11 - Thursday |Back/Biceps/Forearms|
Back Dead Lift 288x6 304x1 T-Bars 196x10 216x8 Biceps & Forearm Preacher Curls 113x6 113x6 Hammer Curls 28x8 - negs 5 seconds 28x8 - negs 5 seconds 28x8 - negs 5 seconds
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--«[αפяєиαιιпє™]»--
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02-08-2007, 08:57 AM
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Strong day, looks good. Maybe doing deads & T-bars together is a bit much.
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Consistency and discipline are everything! Without goals your going nowhere.
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02-09-2007, 07:31 PM
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Yer and on top of that i did Legs the day before, i think i have to change it up... As i said im just testing it and getting it right
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--«[αפяєиαιιпє™]»--
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02-09-2007, 07:37 PM
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Yesterday
*Day 12 - Friday |Chest/Shoulders/Triceps-Light| Chest Benchpress - (Planning to be rep 175x10 within a month) 148x10 128x6 133x6 143x6 Pec Deck 61x10 82x10 Weighted Chest Dip {DNS} Shoulders Shrugs -(Next week ill start the military press) 145x8 153x8 163x8 173x8 Triceps Pushdowns 75x10 80x8 85x8 Close Grip Pushups to failure -(addmore weight) 20 reps + Negg
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--«[αפяєиαιιпє™]»--
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02-14-2007, 05:50 AM
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So i have modified it ... And i still havnt came up with a bottom line..
I also have found out my BF... 6.2 % seriously low... :P
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--«[αפяєиαιιпє™]»--
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02-17-2007, 04:57 AM
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Ok i have finally realised that i need to eat and eat like a fat pig... i feel like i can fit something and i shall go eat... i weight 70 kilos.. and 6'2.. thats ridiculous... ok so as ov today i will see how long it will take me to put on 10 kilos, eating the correct food btw..
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--«[αפяєиαιιпє™]»--
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02-17-2007, 08:13 PM
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i started to deadlift about a month ago
i pulled 310 x 5 yesterday
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--«[αפяєиαιιпє™]»--
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