adam Fellowes
Forum Replies Created
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5 pounds not 10 ???? in my dreams aye
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Weigh in this morning at 183.3 which is a gain of almost 10 pounds not sure where it’s come from don’t feel like I’m carrying a lot of water and I haven’t really changed much only thing is sleeping a bit better
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When you have a session that doesn’t go your way what do you do? Today push session not even worth recording it on here every lift was down felt like shit I can’t really find any reason to chalk it up to so I’m interested what do people do when they are just not feeling it? I pushed through today but just felt like I was going through the motions and I don’t know if that’s counter productive or not?
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Was scheduled a rest day today woke up feeling fresh and one of my old training partners messaged me about a session today so thought fuck it might as well strength was a bit down should have used the day to rest!
Chin-ups 0x8 0x8 5×5 10×5
Db bent over row 55×7 37.5×15
Close grip hs pull down 100×5 80×11 110×4
Wide grip hs row 150×6 110×15
Hs pullover 80×8 30×25
Face pull 100×14 140×7 this machine is in lbs
Hs preacher curl 20×12 40×6 20×14
Where I had room to move up I have some lifts are down push scheduled for tomorrow -
Legs
Extensions 14×6 10×15 9×10
Seated leg curls 32×25 56×15 91×6
Dead lift 120×10 140×6 90×25
Single leg press 95×8 60×15 30×25
Walking lunge 0x20 16×14
Donkey curl single leg 10×15 15×10
Calf raise 30×25 70×10
Moved deadlifts earlier in the workout and less sets able to give it more energy going to do a bit more volume like I have in this workout -
Push today
Incline hammer strength 120×7 90×15
Db shoulder press 35×8 30×15 training partner was back
Flat hammer strength press 120×5 80×14
Hammer strength side raise 30×8 25×10 20×20
Skull crusher 30×8 22.5×15
Db fly 30×5 17.5×8-7.5×10
Dips 0x10 20×8 30×5
All lifts improved rest tomorrow legs Friday -
Pull today
Chin-ups 0x8x3 10kgx5
Db bent over row 55×6 35×14
Close grip hammer strength lat pull down 100×8 80×13
Wide grip hammer strength row 140×7 110×12
Hammer strength pull over 80×8 50×15
Face pull 33×10 24×20
Hammer strength preacher curls 20×10 40×6 20×12
Felt very strong today all lifts improved loving being about to eat sleep and train at the moment nice to not have to worry about work and sleep is so good right now weight is the same this week 176 pounds I’m going to keep the cals the same for the next two weeks as my output will be down due to not working then when I’m back going to up them to about 3800 -
Really good nights sleep last night so restful and feel super awake this morning! Legs today
Extensions 14×5 10×16
Single leg press 95×5 80×6 40×20
Lunges 40×10 0x10 40×5-0x5
Hyper extensions 20×10 40×6
Dead lift 60×10 100×5 120×5 140×2 160×1 140×5
Laying leg curls 30×10 70×5
Most lifts improved deadlift down on last week started to lose a bit of steam around hyper extensions managed to push though need to increase food prior to workout will do for pull tomorrow -
Rest yesterday today push meant to be legs my training partner was a no show today asked me to wait till tomorrow for legs so I have
Incline hammer strength press 120×6 90×14
Db shoulder press 32.5×10 30×14 tried 3 times to get the 35 up on my own couldn’t get them up in the air so had to move down to the 32 very frustrating
Flat hammer strength press 120×5 80×5 60×10
Hammer strength side raise 12.5×8 15×5 7.5×20
Skull crusher 27.5×10 22.5×14
Db fly 20×8 27.5×6 15×12
Dips 0x10 20×5 30×3-0x7
Felt very strong today just annoying about the db press! New supplement arrived today fade out by redcon1 looking forward to seeing if this helps me sleep! Legs tomorrow! -
Pull today
Chin-ups 0x8x3 5×5 strength about where it was
Db row 55×6 35×12
Hammer strength row wide grip 140×7 100×15
Hammer strength close grip pull down 100×6 80×12
Hammer strength pull over 80×7 40×15
Face pull 33×6 25×15
Single arm preacher curl 10×8 20×4
Nice strong session today was a nightmare getting to the gym in the snow and they were closing early today got it in! Looking forward to pushing these lifts up! -
Nice rest day yesterday
Push today 1st of the month so changing up the lifts again!
Incline hammer strength press 120×6 90×11
Db shoulder press 35×6 30×12
Flat bench 85×5 60×12 one of my weakest lifts looking forward to pushing this up! Focused on form hoping to get this up to 100×5 by the end of this 4 week block
Cuffed side raise 20×10 40×5 20×12 machine in pounds
Skull crushers 22.5×12 30×7
Dips 0x8 0x8 0x8
Felt very strong today pull tomorrow -
Today’s leg session
Extensions 13×8 10×15
Single leg press 90×8 65×15
Single leg lunge db 10×8 20×3-10×4
Hyper extensions db 10×15 20×15
Deadlift 60×7 100×7 120×7 140×5 didn’t go to the top end today more about reps and explosion
Single leg donkey curl machine 5×13 7.5×8
Bit of a weaker session for me today struggled with the weight a bit dropped the weight I had planned on the last two exersices rest tomorrow late night at work so lay in and rest tomorrow! -
Weight this morning 178 up 11 lbs on starting weight!
Today’s pull session
Pull ups 0x8 5×7 5×6 10×4
Close grip bent over row 75×8 55×14
Hammer strength row single arm 85×8 65×14
Close grip hammer strength lat pull down 80×10 100×5 not used this machine in a while really felt it good squeeze
Dy row 120×7 90×13
Db rear delt fly 4×18 10×8
Hammer strength preacher curl 40×8 20×21 40×6
All lifts improved sessions are really start to roll along nicely now I’m going to revisit the diet and increase the food! -
2 days rest today push
Incline dumbbells 42.5×9 32.5×14
Flat machine press 86×8 56×14
Military press 80×7 60×14
Seat side raise 17.5×8 10×20 17.5×18
Close grip push down 110×8 70×14
Cable fly 70×7 50×14
Hammer strength dip machine 100×7 70×14
All lifts increased felt very weak during this session lots of failed attempts before hitting these lifts not sure what was different this session trying hard to rack my brains and nail it down! Tomorrow onto push -
Legs yesterday
Extensions 13×8 9×20
Single leg press 90×8 60×15
Lunges 30×8 20×8
Hyper extensions 50×10 50×10
Dead lift 60×6 100×6 120×6 140×3 160×3 180×1
Leg curl 30×12 40×8 70×5
All lifts improved really trying to push my deadlift up I’m aiming for 200 for 3 by the end of this block