Adrian Training Log

[AdrianLarsen]

ME Bench day


Normal warmup
135x30
225x10
315x10
405x2
495x1
shirted up
585x5 2brd
675x3 1brd
715x1 full range x2

Straight bar overhead Kennellys
3x12

Kettle bell shoulder presses
3x10

Kettle bell tricep
3x10

Shoulder press
1x30

one minute session hitting tire with sledge hammer



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[AdrianLarsen]

MAx Effort bench

Going raw today

bench
135x30
225x10
315x10
405x5
495x2
3brd added
525x3
605x1

Incline press
315x10x3

shoulder press
405x3x5

Front shoulder raises while laying on incline bench
35x8x3

JM Presses
3x10

tricep hammer
3x10

Dips
1x28


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[AdrianLarsen]

Grip work

T-bar lat pulls
3x10

seated low to high pulls
3x10

rear delts
3x10

shrugs dumbells
3x30

Hammer Curls
3x8

ice
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[AdrianLarsen]

Max Effort Bench

Grip/ Normal Warmup

Bench
135x30
225x10
315x10
405x5
495x3
3brd
585x2x3

Incline bench
315x8x3

Front shoulder raises
3x10

Seated shoulder presses
3x3

Tricep pushdowns
3x12

Rear delts
3x18

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ALN SUPPS

Nitrean
Opticen
Creatine CAPs
ETS
Fish oil

[AdrianLarsen]

DE day

Bench
no weights just bands

Purple 3x5

purple/green 3x5

blue/green 3x5

Kettle bell presses
3x8

Tricep overhead kettlebells
3x6

Overhead presses with tire
3x30

3 one minute sessions sledge hammer hitting tire.

sled drag

ICE
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ALN Supps
Nitrean
Opticean
Fish Oil
Creatine Caps
ETS

[ScottYard]

great raw work.

[AdrianLarsen]

great raw work.

Thank you sir.

[AdrianLarsen]

So I just took a week off. Only because I had a busy week at work. Now this really worked out for me I came back strong.

ME Bench

Normal warmup

Bench
135x30
225x10
315x10
405x5
495x2
525x1
555x1
605x2 2brd
all raw work

Incline dumbell bench
100x10
130x5
180x1/2

Tricep burnouts


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

[AdrianLarsen]

DE DAY

AT EPC

Normal Warmup

bench
135x10x5
add two thin bands
5 sets of three different grips three reps

shoulder presses

front shoulder raises with kettlebells

sledge hammer to tire for timed sets


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

[AdrianLarsen]

Max Effort

Very bad day not sure what happened but shoulder really sore so I didnt push it.

Normal Warmup

Bench
135x30
225x10
315x10
405x1 really sore
405x2 really really sore so called it moved on

Front delt raises

Rear Delts

Band stretches

ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

[AdrianLarsen]

Doing back today because of bad ME day on Thursday

Lat Pulls

Bent over rows

Low cable cross overs

Shrugs

Front and side shoulder raises

rear delts

Light Knee ext ( sore right knee for last 3 weeks trying to work through it)


ICE
HOME

ALN SUPPS
Nitrean
Opticean
Fish oil
ETS
Nitor

[AdrianLarsen]

Still resting had new baby on 10-30-10 trying to keep up on sleep. I will be competing in the Vics Powerhouse comp this weekend in Newport. Will post after comp. This is a raw bench plan on opening at 500 then 535 and hope to hit comp pr 560

[AdrianLarsen]

Comp

Opeaner changed to 473 little pain in left shoulder and forearm during warmup

Opeaner 473 got it
2nd- 507 got it
3rd- 540 missed

[AdrianLarsen]

Max Effort

Normal Warmup

Bench
135x30
225x10
315x10
405x1
shirted up single ply katana
495x5 3brd
585x3 3brd
665x3 3brd

Front shoulder raises dumbells
40lbsx3x10

Incline machine
315x18
315x17
405x13

Kennellys
55lbsx3x8

JM
55lbsx3x8

Tri hammers
55lbsx3x10


Home
Ice

ALN Supps
Nitrean
OPticean
Creatine Caps
Fish oil
ETS
Nitor

[AdrianLarsen]

DE day

Speed benching
green bands for warmup

Green and Blue
8sets of 5 of two brd of foam

3 sets of 10 of two brd

JM Presses

Kettlebell Tris (Kennellys)

Hammers

Front shoulder raises

Band tri stretch


ICE
HOME

ALN SUPPS

NITREAN
OPTICEAN
FISH OIL
ETS

[ThomasG]

What are Kennelly's?

[AdrianLarsen]

What are Kennelly's?

You may have a different name for them but this is what Kennellys are! http://www.youtube.com/user/bps72#p/u/51/fDiZFIOlN6w

[AdrianLarsen]

Thanksgiving Back and shoulder day

Lat pulls

Low to High Pulls

Rows

Shoulder press machine

front raises working from 25lbs db's to 60's doing 5 reps each jumping 5lbs each set

rear delts

shrugs


ALN Supps
Nitrean
Fish Oil
Creatine caps

[AdrianLarsen]

Man I have been super busy with putting together the charity event I had to miss a couple training sessions.

MAx effort

bench
Normal warmup
135x30
225x10
315x10
405x5
495x5
shirt up single ply katana
585x3 3brd
675x3 3brd
795x1 2brdx2

Tricep work

Rear delt work

ALN SUPPS

Fishoil
Nitrean
Opticean
Creatine caps
ETS

[AdrianLarsen]

Charity Event

this event went awesome. We ran a strongman comp and a bench press at the same time. We raised over 3,000 bucks for the Doernbecher Childrens Hospital.

[AdrianLarsen]

Max effort bench

Normal warmup

bench 135x30
225x10
315x10
405x5
495x3
shirt up single ply katana
3brd
605x3
675x3
745x1 out of the groove full range

reverse bands raw benching
445lbs with mini bands
3 sets of 12

front rasies with kettle bells

rear delts with bands

kennellys

home
ice

aln supps
nitrean
opticean
creatine caps
fish oil
ets

[AdrianLarsen]

Back and speed bench


Speed bench with bands
3x3x3 3 different hand grip close med wide 3 reps and 3 sets with each


Reverse hyper

Seated pulls

pullups

bent over rows

shrugs


home
ice

aln supps
nitrean
fish oil

[AdrianLarsen]

I took the week of christmas off. Only doing Cardio preparing for Christmas dinner which I ate way to much.

[AdrianLarsen]

ME workout. ( Just to be noted half of my team failed to show up )

Normal warmup

135x30
225x10
315x10
405x5
495x2
shirt up single ply katana
585x5
685x3
785x1

Raw
565x1
335x15

Gym closed due to new yr

[AdrianLarsen]

Back shoulder

warmup

Shoulder press


front / side raises

hammer curls

tricep pushdowns

rear delt machine

low to high pull

shrugs


Ice
home