Tab Content
No Recent Activity
About Adam-F

Basic Information

Statistics


Total Posts
Total Posts
3
Posts Per Day
0.00
General Information
Last Activity
02-11-2015 04:47 AM
Join Date
12-30-2012
Referrals
0
View Adam-F's Blog

Recent Entries

Catch up - couple of days..

by Adam-F on 11-29-2013 at 08:05 AM
Thursday day (3pm)

Deadlift day;

Deadlift[x3@9, 5%]:
warm ups
180kg @8
190kg @9
170kg @8

2ct squat[x3@9, 5%]:
(120*1)
130kg @7.5
140kg @8
150kg @9
140kg @9

Front sq[x3@8, repeats]:
90kg @8, 8, 8, 8.5

Friday morning - 5.30am

Bench Accessory;

POR bench[x6@9, 5%]:
80kg @7.5/8
90kg @8.5/9
90kg @8.5
92.5kg

Read More

Categories
Uncategorized

back pump to the max

by Adam-F on 11-26-2013 at 02:29 PM
Squat day;

Squat[x3@9, 5%]:
140*1
150kg @8
155kg @8.5, 9
145kg @8.5, 9

2ct dl[x4@9, 5%]:
120kg @7
140kg @8.5
*drop to triples*
140kg @8
150kg @8.5
140kg @9

BOR[x8@9, 5%]:
70kg @7
80kg @8
90kg @8.5



Wow tough session, I had a mega back pump after the first set of deadlifts, so had to drop to triples - and then time ran out too so cut

Read More

Categories
Uncategorized

A comeback! ...of sorts

by Adam-F on 11-25-2013 at 02:51 PM
So after numerous issues...I have been back training for about 4-5 weeks now. I am starting back on the RTS type template as of this week, still a little loose, but I just want to build some solid foundations for now.

Today's training:

AM:

25 mins cardio - stepper

lat pulldowns - 5x10
ext rotations - 5x20
mobility work

PM:

Comp bench[x3@9, 5%]:
95kg @7.5
105kg @9/9.5
100kg

Read More

Updated 11-26-2013 at 02:43 AM by Adam-F

Categories
Uncategorized

update

by Adam-F on 06-03-2013 at 02:46 PM
So been seeing the chiropractor for my back troubles - starting back with a few different treatments, but I am off lifting proper for the next 6 weeks or so til I sort stuff out.

Fingers crossed I will have my knee cleared up by then too, so will be ready to come back like a new man!
Categories
Uncategorized

becoming a brah

by Adam-F on 05-27-2013 at 09:33 AM
Welcome to a week of benching, benching and more benching

Comp press [x3@9]:
(110x1)
120kg @8.5
122.5kg @9
115kg @8/8.5
115kg @9

Slingshot(2ct pause at chest) [x2@9]:
140kg @8
150kg @9 (x1) - lost line on second rep
145kg @8.5
145kg @9/9.5

CG floor press [x6@8]:
90kg @7.5/8
92.5kg @8/8.5, 8.5, 9

Chins: BW 3x5, 5x3

Was alone again this afternoon

Read More

Categories
Team Member Blogs