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Old 10-13-2014, 07:07 PM   #1
Adamite1114
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Max Brawn
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Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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Default Adam's 2014 Log

So...it's been a while. Now I am 20 years old, working part time, and going to school part time, therefore there is plenty of time to start training again. This time around things will not be over thought. Things will be simple and progression will be key. Goals will be powerbuilding oriented.

The Diet
Eating is the only part where this will become difficult. Due to medication that must be taken daily and causes a strong lack of appetite, it will be very difficult to get the amount of calories and protein that I need. That being said the diet will not be very strict at all. It will consist of high carbs and plenty of whole milk, with attempt at three solid meals a day. (Snacking will be added if I feel up to it.)

The Routine
The routine will follow a Legs, Push, Pull 3 Day split (my preferred program.) While training for powerlifting I learned that my body responds more to a "less is more" philosophy and this routine will put that to the test. Each body part will be introduced to two working sets with a typical mass building rep goal. These sets will be performed slowly and focus on form. Immediately following this major strength builder, the body part will be destroyed by 1 to 2 burn sets with an isolation exercise. Each day will consist of no more than 4 exercises. I like my training sessions short. And yes, there is no direct arm work.

Goals
Leg Press - 135 lbs on each side for 10 reps
Dumbbell Bench Press - 75 lbs for 8 reps
Dumbbell Row - 75 lbs for 10 reps

Progression
Straight Set Progression

Layout
Monday
Leg Press 2x10
Leg Press 1-2x30
Leg Curl 2x15
Abs

Wednesday
Dumbbell Bench Press 2x6-8
Chest Isolation Exercis 1-2x30
One Arm Seated Dumbbell Press 2x6-8
Shoulder Isolation Exercise 1-2x30

Friday
One Arm Dumbbell Row 2x8-10
Cable Row 1-2x30
Wide Grip Pull-downs 2x8-10
Close Grip Chin-downs 1-2x30

Superset Ab Routine
*Workouts will be alternated weekly.

Workout 1
Weighted Sit-Ups 3x15-20
Dumbbell Side Bend 3x15-20

Workout 2
Planks 3x60secs
Side Planks 3x60secs

*Note On Facility
The gym I'm currently using is cheap and therefore short on equipment. They have almost everything except barbells so I am making that work. I will being shopping around for other gyms for a while but until then I could see my self being here until I reach their max dumbbells or the end of the year. Once a good gym is found, barbell movements will be the rock for this routine and rep goals will most likely be lowered.
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Old 10-13-2014, 07:15 PM   #2
Adamite1114
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Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
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Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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October 13th
*Warm-ups not logged
* "On Each Side" = "OES"

Leg Press
100 lbs OES x 10
100 lbs OES x 10

Leg Press
70 OES x 30

Leg Curl
85 x 15
85 x 15

*Superset Ab Workout
(Only performed 2 supersets due to an impromptu ab workout yesterday with the girlfriend.)
Weighted Sit-ups
25 lbs x 15
25 lbs x 15
Dumbbell Side Bends
40 lbs x 12
40 lbs x 12
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Old 10-15-2014, 04:53 PM   #3
Adamite1114
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Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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October 14th

Dumbbell Bench Press
55s x 8
55s x 7
Dumbbell Flyes
20s x 30
20s x 30
One Arm Seated Dumbbell Press
40s x 8
40s x 6
Side Lateral Raises
20s x 30
20s x 30
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Old 10-18-2014, 03:35 PM   #4
Adamite1114
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Max Brawn
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Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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October 17

Dumbbell Rows
65s x 6
65s x 6
Cable Rows
100 x right out the door: 13 Total: 30
100 x ROTD: 9 Total: 30
Pull-downs
90 x 10
90 x 10
Chin-Downs
85 x ROTD: 16 Total: 30
85 x ROTD: 12 Total: 30
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Old 10-18-2014, 04:45 PM   #5
Sandbox
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Join Date: Jan 2014
Location: San Diego, CA
Posts: 640
Training Exp: 30
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 41174
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Welcome back Adam. I wondered what happened. Where are you going to school?
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Old 10-19-2014, 12:48 PM   #6
Adamite1114
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Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
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Working full time construction took a lot out of me and with the medication it was extremely hard to maintain strength and motivation. I'm studying physics/electronics at palomar and cal state San Marcos
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Old 10-21-2014, 03:04 PM   #7
Adamite1114
Senior Member
Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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October 21

Tried a full body at a gym that I tested today. Barbells were used but do to prices I will stay at my current gym without barbells and will do what I can with it. Also considering sticking with a full body approach.

Deadlift
185 x 3
185 x 3

Squat
185 x 3
185 x 3

Dumbbell Bench
60s x 5
60s x 5
60s x 5
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Old 10-23-2014, 12:33 PM   #8
Adamite1114
Senior Member
Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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October 23

Leg Press
270 x 5
270 x 5
270 x 5

One Arm Shoulder Press
40s x 8
40s x 7
40s x 6

Chin-ups
11
6
4

Note: Feels like I pulled a bicep today. I'm assuming it was during my one armed should presses because it felt like my bicep was under some bad strain in order to stabilize my arm.
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Old 10-30-2014, 02:13 PM   #9
Adamite1114
Senior Member
Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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I know i have posted in a few days. I've spent the past week or so coming up with the best workout for my bizarre gym and now I have one that I am committed to. (If anyone at all sees this some accountability through this journey is greatly appreciated.)

October 30th Back Day
*Warm ups not logged/One minute rest in between sets/Two minute rests in between exercises
(For some reason the "bold" won't work on my laptop)

EZ Bar Reverse Grip Row
85 x 10
85 x 10
85 x 10

Pull-downs
100 x 10
100 x 10
100 x 7

Machine Row
70 x 10
70 x 10
70 x 10

Seated Cable Chins
100 x 10
100 x 10
100 x 10

Standing Alternating Dumbbell Curls
20s x 10
20s x 8
20s x 7
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Old 10-31-2014, 01:26 PM   #10
Adamite1114
Senior Member
Max Brawn
Points: 2,563, Level: 30 Points: 2,563, Level: 30 Points: 2,563, Level: 30
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: May 2013
Location: San Diego
Posts: 527
Training Exp: on and off 7 years
Training Type: Powerbuilding
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Reputation: 15597
Adamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributorAdamite1114 is a dedicated contributor
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October 31st

Seated Dumbbell Press
40s x 10
40s x 8
40s x 6

Upright EZ Bar Row
55 x 10
55 x 10
55 x 10

Seated Smith Shoulder Press
40 (+bar) x 10
40 x 9
40 x 6

Dumbbell Shrug (with 3 sec hold at top)
50s x 10
50s x 10
50s x 8

Side Lateral Raises (running the rack)
Started with 30s for 8 reps

Plank Supersets
Panks
60 secs
45 secs
45 secs
Side Planks
60 secs
40 secs
40 secs
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