Adrian Training Log

[AdrianLarsen]

DE DAY WITH GPP

Speed bench revefrse grip 30 reps 225lbs 7 sets

Shoulder press lockouts with kettlebells and bands 4 sets of 15
Shrugs 400lbs 4 sets of 20
Rear delt 3x8
pullups 4x8

Cuff work
tricep strecthes
rope swing
kettlebell presses

ice home

aln supps
Multi plus
Opticean
Nitrean
Results
Fish oil
BCAA

[AdrianLarsen]

Training at 101 Fitness in Lincoln City

Had bad day stayed up to late the night before

bench
single ply 2brd
625 x2
675x1
675x0

had trouble with lift off and getting set up

Front raises
kennellys
tates
hammer tris

ice home

ALN Supps
Multi Plus
Bcaa
Opticean

[AdrianLarsen]

Had a tough time getting going today. Speed and GPP day

Football bar bench each hand grip with 145lbs of weight 50 reps each grip

Thurster mini bands 50 reps 10 sets

seated shoulder lock out band tension 5 sets of 5

front delt and rear delt work

Kettle bell presses

ICE
HOME

ALN SUPPS
Multi plus
Opticean
BCAA

[larsen540]

Opener 655 good
2nd 720 missed
3rd 720 missed

[larsen540]

ME training

Bench
135x10
225x10
315x5
405x5
shirt up SP katana
585x3
655x3
three brd
715x3

Tricep circuit

Incline bench with bands sets of 20

[larsen540]

DE Day


Bench

Fat bar withkettlebells
5x5


Lockouts 495lbs 5x5

Rear and front delt work

[larsen540]

I have a minor tissue infection in my thigh and will be out of the gym until 7-8-11 I think I may make it in before if it starts to feel better right now it is hard to walk

[larsen540]

Max Effort
Bench
Normal Warmup

135x10
225x10
315x10
405x1
515x1
shirt up
605 3brd 2 reps
715x2 2brd
805x2 2brd
835 miss 2brd

rear delt work front delt work

[larsen540]

DE

Bench
135x30
225x10
315x3x5
405x21 Ram
405x20 Ram

Rolling Tricep Thunder

Dumbell tates

Dumbell Floorpresses

Pull ups

Prowler

Pushdowns with bands

[larsen540]

Max Effort bench 7-13-11

Normal Warmup
135x30
225x10
315x10
shirt up save a shoulder
585x3 3brd
655x3 2brd
725x1 1brd
795x0 full range x2

Put ram on 585 x 5

Floor press with dumbells
120x15
120x25

TATES 50LBS X8X2

HAMMERS 50LBS 3X2

TRICEP PUSHDOWNS WITH BANDS

SLED PULL TRICEP EXTENSION 400FEET

[larsen540]

07-16-11
DE Day

Bench
Using Fat bar with 90lbs and roughly 120lbs of hanging kettlebells

6 sets of 3 reps long pause at top after each rep

Lock out work
485lbs 4 sets of 5 reps

Rear delt work with bands

Front raises

cuff work

[larsen540]

07-20-11

Max Effort bench
My shirt is in the shop so worked up to a heavy set of 10 raw then with the ram

135x30
225x10
315x10
425x5
455x10
use ram
475x10

floor presses dumbells
200lbs x almost 3
200lbs with ram almost 8

tates with 100lbs 2x8

hammers 50lbs 2x3

kennellys with bands 3x12

Ice
Home

[larsen540]

Great DE day in the gym bright and early start

Went very light today I have a huge problem with pushing to hard on DE days So I backed off a little as far as benching goes

Bench
Football bar with 2mini bands 9 sets 15 3 different grips

Bench with hanging kettlebells
3x10x3 different grips


seated lockout shoulder presses
green bands choked
5x3

Bent over rows
3x8

Front raises
6x10

Side raises
6x10

Shrugs
3x30

Incline front raises with chains
6x8

Rear delts
3x6

Pullups
3x7

Ice
Home

[J L S]

strong benching for sure!

[larsen540]

strong benching for sure!

Thank you sir

[larsen540]

Benching with sling shot

warmup

315x44 reps with sling shot.

Seated pulls

Bent over rows

shrugs

cuff work

rear delts


home
ice

[larsen540]

Training with sling shot to win challenge

Worked up to 315lbs

work set 47 reps with sling shot at 315lbs

Rear and front delt work

[larsen540]

Last chance at sling shot

315lbs 51times
Mark Bell only counted 49 said a couple of reps were not locked out I came in 2nd place behind Allen Baria. Good job Allen your a stud

Light shirted benching
worked up to 675

[larsen540]

resting comp this coming up saturday everything feels good helped team with their workouts had fun now lets see what happens saturday

[larsen540]

Raw bench training

normal warmup
315x10
405x5
475x3
495x3
525x2

FELT GOOD LITTLE TOUGH OFF THE CHEST

REAR DELT WORK

[larsen540]

DE BENCHING

FLOOR PRESSES WITH BANDS LIGHT HIGH REPS
225LBS PLUS MINIS FOR 3SETS OF 30 REPS


INCLINE DUMBELL PRESSES
70LBS 30 REPS 3 SETS

TATES
70LBS 3SETS OF 5

TRICEP CIRCUIT

ICE
HOME

[larsen540]

ME bench

Normal Warmup

Bench
135x30
225x10
315x10
405x5
495x3

shirt up sp katana
605x3 3brd
700x2 2brd
785x1 1brd

Rear delt / GPP work

[larsen540]

Opener 650 easy

new shirt put on single ply

2nd 771lbs - bad lift off and got out of the groove about 1/2 inch from my chest

3rd 771 somone in the crowd said take it so the head ref made the mistake of having the spotters take just a mistake

[larsen540]

Speed day

Bench with orange and mini bands

10 sets of 5 reps

Kenellys with bands

front raises

tricep circuit

ICE
HOME

[larsen540]

Max Bench

Training for WABDL worlds first week of Nov

Normal warmup

Shirted bench
675x5 3brd
765x2 3brd
805x1 3brd

Little pain in right shoulder guna call it there