T Nation

Adam|Spakka's Training Log

Name - Adam
Age - 17
Location - England
Been working out for about 5 months, followed a 5 day split for 3 months last year, then started working and just didn’t have time/effort anymore. Finally got round to restarting. Into mountain biking/any sort of cycling really, have been all my life, race Cycle Speedway occasionally.

All logs are in KILOGRAMS

07/2/2012

Deadlift
60 x 12
80 x 12
100 x 3

V Bar Row
40 x 12
50 x 12
60 x 8

Low Row Machine
60 x 12
80 x 12
90 x 6
50 x 12

Dumbell Rows
24 x 12
26 x 12
28 x 10 Dropsetted to
18 x 12

Vertical Pulldown Machine
40 x 12
50 x 12
60 x 8
7 rep dropsets, from 60kg down to 20kg, dropping 10kg each time.

Lat Pulldown
50 x 4
40 x 12
45 x 12

Seated DB Curls
12 x 3
9 x 6
9 x 3

Hammer Curls
6 x 12 x 2

Reverse Curls
20 x 8
15 x 10
10 x 12

Forearm Curl
20 x 10
15 x 10
15 x 12