adamm[]'s training log

Monday - gym was closed, :'(

Hahahaha

tuesday + wednesday-
monday messed me all up so i just messed around with no real routine to stick to.


Thursday
round 1
squats- 155 x10
deadlift- 135 x10
cybex leg press- 150 x15
treadmill- 10 minutes 4mph fast walk

round 2
squats- 155 x10
deadlift- 135 x10
good mornings- 45 x20
cybex leg press- 150lbs x10
standing sideways sit ups (i dont know what they are called- 50lbs x20 each side.
cybex ab machine- 80lb x10, 50 lbs x10
treadmill- 15 minute walk

round 3
squats- 155 x10
deadlift- 135 x10
good mornings- 45 x20
cybex leg press- 200lbs x10

Next week better not have any of them there holy-days where people dont go to work.

After a few years of getting Waaaay behind at xmas, I was able to configure my routine to do it at the workout room in our apartment basement.
I have to do single leg stuff but it works!


Missing is yucky.

If you can do 15 reps on the leg press, it's time to raise the weight.

I'm still trying to figure an exercise that will make you want to give up "good morning's"
and do it instead without going to the gym with you.


That area of the body is criss crossed with diagonal muscles in layers

A good replacement is the Straight Legged Deadlift (SLDL). You can do them with dumbbells or a barbell.

SLDLs hit essentially the same muscles as the good mornings. Plus, if you get into trouble, you can just drop the weight (which is not possible with good mornings without twisting your back, which is how people hurt themselves with that exercise).

Hokay, I'm gonna ask you to name the muscles a minute.


here is one that you might do:


Dead lifts on the Smith Machine

@ adamm[]: Keep up the great work! By the way (I've always wanted to ask: what does your name mean. I'll bet there's a good story).

@ Flora: SLDL and good mornings hit the glutes, hamstrings, and lower back, correct.

@ flora
i like to go for stamina. i should be doing 30 leg pushes at 150 and 15 at 200 but im lazy. ill jump into some heavier reps this coming week.

when i do dead lifts i do the SLDL and i do all the way to the floor, i bend my knees a little because im not taking a chance on hurting my joints.

i did those good mornings just to get my muscles worked up.

@BlueRattler
my name. Adam, i use adamm[] to make it a little unique so no one else has the same forum name as me, the open brackets are just something i picked up on while learning how to code in C.


As for what my name means, it could be one of these many--
adamu was the first man created by the annunaki, it means slave
audumla was the primordal cow goddess
adama in herbrew means red man or man of earth
i also read something a few days ago that my name means has something to do with bringing pain and misfortune to all mankind it wasn't adam, but a variation of the name.

Blue Rattler wrote:

@ adamm[]: Keep up the great work! By the way (I've always wanted to ask: what does your name mean. I'll bet there's a good story).

@ Flora: SLDL and good mornings hit the glutes, hamstrings, and lower back, correct.

glutes attach diagonally. So, no.
I was trying to figure a way to tell you to get at the diagonal but that can wait.

Hamstrings are the only thing that are really done but it is a partial range of motion
and will not replace leg curl.

The risk to the back is significant enough for me to worry worry worry
( do you see how I worry?)


Dead lifts and good mornings are so very similar that, really,
do them on the Smith Machine.

The muscles of the lower back are several, crisscrossy and layered.

I have a combo on DVD for purchase but...you, really, can't get at them with GMs

Monday #2

first set
Lat pull downs 140lb x10 100lb x10
squats 135 x10
SP's 90lbs x15, 50lbs x15
BP's 135 x10, 100lb dumbell x10
tricep push downs 1arm 20lbs x20
BP's 135 x10
5 mins on the treadmill

second set
SP's 80lbs x15 50 x15
BP's 135 x20, 80lb dumbell x15
1 arm tricep push down 25 x17 (couldnt reach 20 )
2 arm tricep push downs 30lbs x60
5mins on the treadmill

third set
BP's 135 x20,
SP's 80lbs x15, 50lb x15
1 arm tricep push down 25 x16 (still couldnt get to 20 )
2 arm tricep push downs 30lbs x60

fourth set
BP's 135 x15
SP's 90 x10
BP's 135 x10
SP's 45lb bar x20

breakfast 1 hour before workout, 2 eggs, chopped tomatoes, CURRY and some tea. i thought it was a light enough breakfast but my stomach thought otherwise.

second breakfast after workout. 4 eggs, MORE CURRY!! chopped tomatoes, hot green tea with some honey and cold black tea.

ill be heading back to the gym later to finish off. my muscles arnt exhausted enough

seriously, 6-12 repetitions of any resistance exercise is a real number
that the body won't budge from.
( good grammar anyone? )

Trying for more is just a path to injury.

If you are at 15 reps, raise the weight

( You KNOW how I worry! )

round 2


BP 175 x6
incline BP 145 x6
SP 110 x6
1 arm Tricep push downs 40lb x6
8 mins on tread mill just to stay active while i rest them muscles.


repeated about 3 times. i couldnt do a fourth set without getting sloppy

super, 1 can of tuna fish, 1/2 raw onion, spponfull of mayonaise some garlic cloves and of course CURRY! and some tea of course.

NICE BREATH!

Tuesday #2 i combined my wednesday workout because there were people on my machines i wanted to use and i hate sitting around doing nothing

first set
squats- 155 x10
deadlift- 135 x10
dumbell squats- 120 x10
leg press- 150 x15
1 armdumbell row- 50 x10
rows- 150x10, 100 x15
lat pull- 140 x10, 100 x10
water break and breather, no treadmill today.

second set
squats- 175 x12
deadlift- 135 x12
leg press- 150 x20
lat pulls- 100 x15(wide grip palm away), 100 x10(close grip palms in)
1 arm dumbell row- 55 x12
row machine- 200 x4(horizontal palm grip), 200 x6(verticle palm grip), 100 x20(horizontal grip)
3 minute break or so

third set
squats- 175 x15
deadlift- 135 x15

i called it quits because i felt like puking, i had a cup of coffe an hour before i went to the gym and 2 inches of pepperoni, i guess it was too much for my stomach to handle . im gonna have to wake up earlier or eat smaller breakfasts as if 2 inches of pepperoni isnt small enough.

for my after workout breakfast, 1 can of tuna fish, chopped tomatoes, 1/2 an onion, garlic, 1/2 a pepper and of course CURRRY!!! leomanadetea and some hot green tea.

ill head back in a few hours for round two.


//edit in round two

round 2!

First set
squats- 185 x10
deadlift- 155 x10
leg press- 200 x15 (i could barley do 10 when i started out in february and now i can do 15 after squating my weight 10 times, woot!)
Lat pulls- 150 x10, 100 x15
cybex row machine- 175 x10, 100 x15

second set
squats- 185 x10
deadlift- 155 x8
Lat pulls- 150 x10, 100 x10
cybex rows- 175 x10, 100 x10
leg pushes- 200 x15



lunch, some pork and some black tea.
Done for the day.

Wednesday

took the day off to let my muscles heal up a bit, i still got cramps from mondays workout.

Thursday

2 hours of cardio on the treadmill + 1/2 a gallon of water

for dessert im having a 64oz Growler of BBC's IPA

omg i thought it was thursday again..

Friday #2
light weight stamina/cardio day

First set
SP- 50 x30
BP- 95 x30
incline BP- 75 x30
tricep push down- 30 x30
curl- 30 x30
eliptical for 10 minutes

Second set
SP- 55 x30
BP- 95 x30
incline BP- 75 x30
tricep push down- 30 x30
curl- 30 x30
eliptical for 10 minutes

Third set
SP- 45 x20, switched to close grip for last 10
BP- 95 x30
incline BP- 65 x20, 65 x10 //switched grip for last 10
tricep push down- 25 x30
curl- 30 x30 //was getting sloppy around 25.
eliptical for 15 minutes

Fourth Fifth and Sixth set
dropped either the weight or the reps and tried to use perfect form. i was getting sloppy but didnt feel like quitting.

Breakfast at 2pm, 3 eggs with curry! and some Teeeeeea.

cant wait to go back to the gy tonight.

please, what do you mean when you type, "curry"?

Do you mean food or spice?

spice

monday #3 !!! 4 hours of gymness

First set
BP- 155 x12
M-chest fly- 175x10
db flys- 60 x10 (30 each hand)
curls- 50 x15, 15 x15
IcBP- 85 x20, small breather x10
TcPd- 45 x30
1arm tricep Pushdown 25 x10, 25x10
SP- 100 x8, 70 x8
treadmill- 6mph jog 10 mins

Second set
SP- 65 x20 (bar), x10 (switched to close grip), 90 x6(dumbbells)
BP- 155 x8, 30 sec rest or so. 155 x8, 100 x6 (dumbbells)
M-chest fly- 162 x9, 125x 9,75 x20
db chest fly- 30 x10, 40 x10, 50 x10
TcPD- 60 x12, 40 x20
IcBP- 95 x15
1a TcPd- 25 x15, 25 x15, 25 x12, 20 x15
BP- 155 x6
eliptical- 5mins

Third Set
BP- 155 x8
db BP- 80 x10
M-chest flys- 175 x10, 100 x10, 75 x15
db chest flys- 30 x15, 20 x10
TcPd- 60 x12, 40 x25
SP- 90 x9, 65 x10
1aTcPd- 30x 10, 25 x10, 20 x10
curls- 50 x15
tredmill- 10 mins 6.5mph

Fourth set
an hour more of random what evers i felt like doing

/edit in round 2

ROUND TWO!!
back to the gym for an hour with no real plan. did light weight workout to finish off my muscles



Food intake
coffeee @ 10am
Gym from 12-3
breakfast @ 4pm, chicken leg and thigh (no curry !!! omG!)
gym 6-7
lunch @ 8pm - chicken leg and some weird drink i got from grocery store because it had protein in it.
dinner @10pm sauteed 1 pepper, 1 onion and 6 fresh garlic, and my cup of tea

Tuesday #3!!!

first set
squat- 135 x15
DL- 135 x10
db DL- 100 x10

second set
squat- 155 x10
DL- 135 x10
db DL- 100 x10

third set
squat- 175 x10
DL- 135 x10
db DL- 100 x10

fourth set
squat 185 x10
db squat- 120 x12
eliptical- 10 minutes

fitfh set
squat 185 x10
DL- 115 x10
DL- 115 x10
squat 115 x10
DL- 115 x5

sixth set
squat- 185 x5

done...

breakfast, chicekn and Teeeea.

YAY for leg day!

yea my legs are the worst, they dont get enough attention. but ima try to get in alot more jogging and eliptical time and loose more weight faster. only 3lbs since i started so that puts me at 1 lb a week .. as legolas would say
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surprisingly my legs are not even feeling burned out today, tho i did go back for round two and get in another 3 quick sets of DL's of 95 x20, x15, x10, x5 and squats of 135 at x15 x10 x5 and my lower back is feeling it good so wednesday is gonna be a day off, maybe ill go hiking.

wednesday #3

day off to let my muscles heal up a bit.