Adon1s Log

Training Logs
1

Hi guys,
I’m adon1s from the Netherlands, 21 years old, training for 3+ years. Comment on my log is appreciated. Sorry for the bad english sometimes…

My stats:
1,76 m.
94 kg.
Full squat: 5x173kg. // 5x380 lbs
Full frontsquat: 180kg // 396 lbs
Benchpress: 145kg. // 320 lbs
Deadlift: 250kg. // 550 lbs

My training movies:

I’m using KG’s in my log

I’m now having an ‘off’ week, no hard trainings this week, my last training:

Front squat:
5x105
3x125
1x145

1x clean en push press:
10x3@90 in 14 min.

Clean:
1x110

Deadlift overhands:
3x150
1x170
1x190, nice
0x200…

Triceps extension //SS// BB curl superset:
3x15@40 ; 2x15@40

Today I’m gonna train and monday I’ll start with big-boy-basics with a little adjustments.

2

Squat:
15x65
15x85
15x105

Small bench:
5x80
5x95
3x115
3x125
2x130
1x135, easy
3x125
2x130
1x135

Chins:
10,10,8,4, not much rest

Cable cross:
3x15@17kg.

Rows on machine:
2x15@70?

Easy training, everything went smooth.

3

Last tuesday:
Incline DB-bench 45 degrees:
8x44kg, hadn’t done em in a while, have taken to much
5x44kg
5x40kg
6x40kg

45 graden DB supported chest row, tot de DB bij m’n borst was doorgetrokken:
10x32kg
3x8@34kg

Lying tri extension:
5x50kg
8x60kg
7x60kg
12x50kg

DB curl:
3x14@28kg

Last friday:

Front squat:
8x3@145kg

Rom. deadlift:
3x3@200kg

Kuitmachine + springen, op 1 been enz

Weighted decline crunch:
6x5 @ bw+10kg

My last training:

Push press:
8x3@95kg

Chins:
8x3@bw+12,5kg

Small bench:
8x3@117,5kg

Seated rows:
12x3@ full stack

Today legs! Hope my lower back will keep up, last week it was to sore from monday training, I think it’s because the cleans I did, yesterday I did pushpress out of a rack.

4

Update:

Squat:
3x8@147,5kg

Rack pulls, @kneeheight:
5x165
8x195
8x205
8x215, still quite easy…

Hanging les raises:
3x8

Decline crunch:
3x20

5

Today training:

Incline DB-bench 45 degrees:
2x8@44kg
6x44kg

Chest supported DB-rows 45 degrees:
3x8@34kg

Triceps rope extension:
3x12@…

Preacher curls:
3x10@45kg

Yesterday en today I had a sore lower back al day, after lots of stretching+hanging on bar it was a little more flexibeler.