[adam Fellowes]

Yesterday’s pull session

Pull ups 0x8 0x8 5×5 5×7 10×3
Close grip bent over row 75×8 55×14
Single arm hammer strength row 85×8 60×14
Close grip lat pull down 80×6 60×8
Dy row 120×6 90×14
Reverse pec deck 36×8 23×14
Hammer strength preacher curl 40×6 30×12

All lifts progressed felt strong clean food is really starting to pay off!

[adam Fellowes]

Yesterday’s push session
Incline db 42.5×8 32.5×12
Machine press 85×8 50×15
Military press 80×6 60×12
Close grip push down 100×10 70×15 in pounds
Cable fly 70×7 50×15 again in pounds
Hammer strength dip machine 100×6 60×15

All lifts up on last session felt good and strong today is pull

[adam Fellowes]

Yesterday legs session

Leg extensions 13×8 11×15 both up
Single leg press 90×5 60×15 both up
Lunges 30×8 30×8 new exercise feels really good
Hyper extensions 40×10 40×10 went moderate weight higher reps
Laying leg curls 70×6 60×8
Deadlift 60×5 100×5 120×5 140×3 160×2 180×1 all equal

Nice pump feeling it today push tomorrow first day off from work in 14 days so a lay on and really push it tomorrow

[adam Fellowes]

Weighed in today 173 so up 9 pounds bit disappointed with that to be honest strength is way up on where we started by eye and feel I have added size so I shouldn’t worry about the scale

Today’s pull session bit of a off one to be honest
Pull ups 0x8 0x7 5×6 5×3 all down on last session
Close grip bent over row 75×8 60×12 up on weight and reps
Hammer strength row single arm
90×7 60×12 up on last time I used this exercise
Close grip lat pull down
90×4 70×6-50×8 down on last session
Dy row
120×3 90×10 both down
Db rear delt fly 10×8 7.5×14 new exercise
Db bicep curl 10×8 22.5×4-7.5×12

Strange one today very early training diet is back on point now onto legs tomorrow

[adam Fellowes]

Today’s push session bit of a strange one all lifts pretty much stayed the same maintaining strength my eating had been off for a few days back to it now so hopefully tomorrow pull session should be back on point

Incline db 42.5×7 32.5×12

Flat machine press 82×6 56×15

Military press 80×6 60×12

Seated side raise 17.5×8 10×15 15×9

Close grip push down 100×8 60×16 this machine is In pounds

Cable fly 60×9 40×15 again in pounds

Hammer strength dip machine 100×5 60×12

[adam Fellowes]

Yesterday’s pull session

Pull ups 0x8 0x8 5×6 5×6

Close grip bent over row 75×5 55×12

Hammer strength rack pull 75×8 55×12

Close grip lat pull down 90×5 70×10

Dy row 120×6 90×15

Rear delt cable fly 7.5×6 4.5×15

Db curls 10×15 7.5×15

All exercises increased in rep or weight very good focused session today I had a rest day tomorrow will be push

[adam Fellowes]

Legs today

Extensions both sets increased in 1 rep

Curls 2 sets 5-9 and then 10-15

Single leg press 80×8 50×15 both increased in reps going to up the weight next session

Lunges 10×8 2 sets legs got the best pump of my life off of this exercise

Hyper extensions 50×6 32×12 both increased in reps

Then I dead lifted did 5 sets just working on strength 60×5 100×5 140×3 160×1 and then 180×1 first time I’ve deadlifted 180 In about 2 years so strength is really back at its peak right now

Pull tomorrow going to stir clear of lower back exercises as it’s destroyed from deadlifting

[adam Fellowes]

Push today

Incline db 42.5×7 32.5×13 both increased in reps

Flat machine press 82.5×5 41×15 both increased in reps

Had to do seated db side raise next as the military press bench was occupied 15×10 12.5×15 15×7 all increased

Military press 80×5 60×10 both stayed the same happy with this though!

Tricep push down straight bar 32.5×6 22.5×14

Incline db fly cables were being used 30×6 15×12

Hammer strength side raise
7.5×25 15×7

Really happy with today’s workout! Most exersices improved and the ones that weren’t were the same as last session

Going to hit legs tomorrow change things up a bit

[adam Fellowes]

Today legs worst session of this year by far! Could make excuses not enough sleep not enough food though day at work but I just wasn’t focused when I was there and I was so lazy! No excuses for laziness! So rest tomorrow then push Monday! Need to refocus me start pushing on with my leg training everything else is falling into line time to stop the excuses and start pushing!!!

[adam Fellowes]

Today’s pull session

Pull ups 0x8 0x8 5×6 5×5 a couple of these have increased the rest have stayed the same happy with this today though

Close grip bent over row 70×8 50×15 both increased in reps

Hammer strength rack pull 140×7 80×15 both increased in reps

Close grip lay pull down 80×7 60×15 heavy improved in weight back off improved in weight

Dy row 120×6 90×15 first set stayed the same second increased in weight

Reverse pec deck both lifts increased by 1 in reps

Bicep curls 7.5×14 3 sets

Very strong session again today just need to try and push the weight up now! Tomorrow legs

[adam Fellowes]

Cheers mate will be giving one of those ago when the bank balance allows me to ????

Yesterday’s push session

Incline db
42.5×6 32.5×12 both increased
Flat hammer strength press
140×7 40×12 both increase in reps from the last time I used this machine
Seated bar bell military press
80×5 60×12 this is a life time personal best for me I have never even been able to move this weight let alone for 5 strong reps
Seated db side raise
15×8 7.5×15 15×6 both increased in weight and reps
Close grip tricep push down
100×7 60×20 again as last week this machine is in pounds both increased in reps
Cable fly
60x 8 40×15 again in pounds both increased in reps
Used the hammer strength tricep dip machine last 120×7 80×12
Felt really strong yesterday hoping to keep pushing these lifts up getting stronger and stronger

[adam Fellowes]

Legs yesterday destroyed me!

Extensions 13×5 11×15

Squat 80×5 80×3 60×15

Lunges 20×14 10×14

Hyper extensions 50×5 25×15

Leg curls 60×9 60×9 30×20

Abductor 85×10 90×6

Dead lift 100×15 140×5

All lifts increased legs are in bits today will be keeping lunges in there the pump yesterday was unreal

Rest day today have lowered my protein and upped the carbs as suggested and my digestion is easing! Feeling strong! Need to improve my quality of sleep if anyone has any suggestions

[adam Fellowes]

Pull session today

Pull ups 0x10 0x8 5×5 5×5 did 2 sets of weighted pull ups this time both felt really good and really controlled

Close grip bent over rows 70×6 50×15 both increased in reps and weight

Hammer strength rack pull used the hammer strength shrug machine to simulate a rack pull felt really good and was able to really control and contract my back 80×10 40×20 140×6

Dy row 120×5 80×15 was able to really control the weight today and felt really strong moving this weight

Reverse pec deck 36×7 23×14 both pushed up in weight and reps

Close grip lat pull down 70×7 50×15 both improved in reps and weight

Preacher curls ez bar 10×10 5×15

Good session most lifts improved and control was good today! Legs tomorrow

[adam Fellowes]

Push today changed up most of the exercises today my strength was beginning to Plato so I’ve change up and will revisit my old workout after this one begins to Plato

Inc db stayed with this one but I will be changing it on my next push session
42.5×5 32.5×12 both have stalled on reps and weight so I’m going to change it up

Free motion chest press machine 56×9 32×14 77×5 this machine really gives you a good squeeze and really helps me think about contraction on the chest

Seated military press bar bell
60×12 70×5 wasn’t sure about strength on this one will be upping the weight next session

Seated db side raise 12.5×7 stop pause reps 7.5×20 12.5×6

Close grip push down cable 40×20 60×10 100×5 this machine is in pounds for some reason just went with it feels good

Cable fly 40×15 60×7 same cable machine as above really felt the squeeze on this went for a mid fly on this

Dips 0x15 30×4 15×12 triceps were fried by the time I got to dips going to move away from this next session and move to a tricep press I think

Good session really looking forward to increasing these lifts military press especially!

[adam Fellowes]

Today’s leg session

Leg extensions 13×5 11×12 no idea the weight on this the machine in my gym is so old all the numbers have rubbed off the side so I just count the plates and try to improve whenever I use it!

Leg press 90×10 125×7 100×9-75×9-50×9-25×9 all l sets improved

Single leg press 80×6 60×10

Hype extensions 40×8 40+chainx5 used a chain rather then extra weight somthing a bit different really felt this

Laying leg curls 60×9 60×9 30×20

Single leg donkey curls 15×10 15×10

Adductor 85×8 90×5

Feeling strong at the moment will be having a rest day tomorrow then push Sunday