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Thread: Adrian Training Log

  1. #201
    Senior Member larsen540's Avatar
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    8/10/12

    Very good workout I could have stayed there all night.

    I was in the worst mood today. This never happens but over the last few weeks this is the second time. Usally I am joking and screwing around today I was pissed and grumpy. When I got to the gym I decided I am going to kill it and I did.

    Bent over rows trying something new didnt work out well but it was different.

    Rear delts with mini bands 5 sets of 15

    Shoulder press machine with minis 5 sets of 50

    Side dumbell raises 20lbs 3 sets of 20

    Front lat pull downs with 2 mini bands doubled 3 sets of 20

    Face pulls 3 sets of 8

    Standing kettle bell shoulder presses 3sets of 15 with 36lbs

    Dips - 3sets of 25

    Pullups 3 sets of 10

    Shrugs 2 sets of 15

    Everything felt great could have kept going but had to go
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  2. #202
    Wannabebig Member courtneygould's Avatar
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    You did kill it last night!!! Great job A! You were bustin' ass like no other, and thanks for all the help!!!
    Courtney Gould

    Heavy Athletics Nutrition, Sponsored Athlete www.heavyathleticsnutrition.com


    Subscribe to Youtube Vids: http://www.youtube.com/user/gouldc8/videos

  3. #203
    Senior Member larsen540's Avatar
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    8/13/12

    MAx bench

    worked up to 500 for 2 sets of 4 reps and one set of 2 reps

    went to 335lbs paused reps for 16 or 17 cant remember

    I was pretty smoked after this so I finished with shoulder press lockouts and called it a day
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  4. #204
    Senior Member larsen540's Avatar
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    8/15/12

    Training

    Face pulls 25 reps 5 sets

    Tricep pushdowns 25 reps 3 sets

    Seated shoulder press 20 x5

    Tricep hammers 10x3

    Flies 20x3

    front raises

    rear delt raises

    shrugs
    Last edited by larsen540; 09-12-2012 at 07:30 AM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  5. #205
    Wannabebig Member courtneygould's Avatar
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    Quote Originally Posted by larsen540 View Post
    I started my day off having coffee with the amazing oly lifter Courtney Gould. Which was awesome.
    Great training session and thank you so much for Coffee started my day off right!
    Courtney Gould

    Heavy Athletics Nutrition, Sponsored Athlete www.heavyathleticsnutrition.com


    Subscribe to Youtube Vids: http://www.youtube.com/user/gouldc8/videos

  6. #206
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    Brutally good post, Adrian.

    Thank you.

  7. #207
    Senior Member larsen540's Avatar
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    Quote Originally Posted by courtneygould View Post
    LOVE your motivation post!!! You motivate me and inspire me to push myself harder and bust my ass every single time we train together. It never fails. You truly are the best training partner ever.
    Thank you. I really apprecaite it.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  8. #208
    Senior Member larsen540's Avatar
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    Quote Originally Posted by marcorock View Post
    Brutally good post, Adrian.

    Thank you.
    Thanks man I appreciate it
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  9. #209
    Senior Member larsen540's Avatar
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    08/20/2012

    I just lifted saturday with Justin Rainman Randal so I thought I would do some floor presses with dumbells now I wasnt planning on going to heavy but things changed.

    I worked up to 200lbs dumbells for 2 sets the first set the dumbell was given to me in a weird angle I dropped it and my shoulder was a little sore after that. But I was able to get 5 or 6 reps on each set which I am happy with.

    Sled work I did face pulls for about 80 feet and tricep ext for 80 feet I completed 5 sets I mixed in some rear delt work

    I finished with a few sets on pushdowns good session feel good body weight tho is at 249ish not happy with
    Last edited by larsen540; 09-16-2012 at 06:40 PM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  10. #210
    Senior Member larsen540's Avatar
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    8/21/12

    I had to workout tonight because Wed night I am working 16 hours and Thursdays I play in a city league basketball. So this is the only way I can get stuff in.

    I am messing aournd with a bunch of new stuff trying some new things most things I do on a day like today is high reps and stuff I usally dont do.

    Tricep push downs
    Over head tris
    knee ext
    straight leg deads
    face pulls
    shrugs
    Last edited by larsen540; 09-12-2012 at 07:40 AM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  11. #211
    Senior Member larsen540's Avatar
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    8/23/12

    Speed day

    I used the fat bar today working on just straight speed. Put on a plate and orange bands did 9 sets of fast 3 reps focusing on lockout speed.

    Rear delt with kettlebells

    Standing kettle bell presses worked up to 56lbs for 6 reps which 3 weeks ago I couldnt keep them stablized so I am happy with that.

    Pull ups

    Incline bench with dumbells worked up to 90lbs for 30 reps. 3 sets very easy
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  12. #212
    Wannabebig Member courtneygould's Avatar
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    Quote Originally Posted by larsen540 View Post
    Sled work I did face pulls for about 80 feet and tricep ext for 80 feet I completed 5 sets I mixed in some rear delt work inbetween watching Court bust out some sets. She is looking amazing and strong as ever.

    I finished with a few sets on pushdowns good session feel good body weight tho is at 249ish not happy with that. Need to be closer to 240 right now. Court time to pick up cardio again.
    I definitely need more cardio!!!! This 127 is coming up quick and I'm 8lbs away.
    Courtney Gould

    Heavy Athletics Nutrition, Sponsored Athlete www.heavyathleticsnutrition.com


    Subscribe to Youtube Vids: http://www.youtube.com/user/gouldc8/videos

  13. #213
    Wannabebig Member courtneygould's Avatar
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    You had a good session, I'm glad I could get in there and motivate you a lil!
    Courtney Gould

    Heavy Athletics Nutrition, Sponsored Athlete www.heavyathleticsnutrition.com


    Subscribe to Youtube Vids: http://www.youtube.com/user/gouldc8/videos

  14. #214
    Senior Member larsen540's Avatar
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    Quote Originally Posted by courtneygould View Post
    You had a good session, I'm glad I could get in there and motivate you a lil!
    Thanks I was trying to impress you a little
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  15. #215
    Senior Member larsen540's Avatar
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    8/26/12

    Challenge number two with Justin Randal.

    man these are a lot of fun we get to talk shit and have a good time. Justin now calls me Gaydrain instead of Adrian which is funny and also says I am not sponsored by fat large. Which I think it is because he is jealous some of us can cut from 275 to 220 in the same summer.

    We worked up to our max incline press which I went from 455lbs to 495lbs which I should have gotten I tried it several times and couldnt get it so I dropped down to 475lbs and got the win since Justin stopped at 455lbs.

    I then repped out 365lbs for 10 reps and 435lbs on the bench with reverse bands for 18 reps

    I moved to overhead kettle bell standing presses and band tension tricep pushdowns.

    I was smoked ICE and home
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  16. #216
    Senior Member larsen540's Avatar
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    8/28/12

    Back day

    Spent a little time in the gym about an hour doing several sets of seated pulls and pulling the sled with 6plates and a quarter. Felt good. Left it at that. My bicep is a little sore but no big deal. Cant wait to hit 500 again and crack out 5 reps
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  17. #217
    Senior Member larsen540's Avatar
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    8/30/12

    Speed day

    I stayed up really late to get this in with Scott. I was a little tired and we just got done playing basketball. But we cranked it out anyway.

    Bench 185lbs with red bands doubled up. 12 sets of 3reps

    Single arm tricep pushdowns. with bands. 4 sets of 12

    Rear delt work

    Shrugs with dumbells 4 sets of 20 reps.

    Fast training session felt good was around 244 that night. Still feeling strong I need to hit 500 for 5 on monday or I am going to walk out of the gym.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  18. #218
    Senior Member larsen540's Avatar
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    9/2/12

    Worked on just some box squats
    Last edited by larsen540; 09-16-2012 at 06:36 PM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  19. #219
    Senior Member larsen540's Avatar
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    Goal setting

    In our gym we have posters up that people write stuff on. Including goals. The typical board shows a 20lbs increase in each lift as a goal. Then you come across mine. My goal is to bench 2768lbs. Probably never going to happen. But that is a goal. A few years ago I set a goal to bench 700lbs. After I reached that I sat back and asked whats next. Do I set a goal of 800? 900? No you set something that will keep you going for a long time. I didnt become complasent. But the fire to reach 700 was over.

    We set goals for ourselves in just about every aspect in life. Anything from job, relationships, financial, kids education shit even how many fish you wanna catch on the weekend. Now if your reading this and your setting a goal to go to the gym 3 times this week. Probably stop reading go sit on the couch and watch re-runs of the Golden Girls. This is much more than just planning a time to workout. This is seperating your self from the rest to make you the best possible. To drive yourself to be the best. The next time you sit down and set goals for yourself I hope that you shoot for the moon. Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  20. #220
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by larsen540 View Post
    In our gym we have posters up that people write stuff on. Including goals. The typical board shows a 20lbs increase in each lift as a goal. Then you come across mine. My goal is to bench 2768lbs. Probably never going to happen. But that is a goal. A few years ago I set a goal to bench 700lbs. After I reached that I sat back and asked whats next. Do I set a goal of 800? 900? No you set something that will keep you going for a long time. I didnt become complasent. But the fire to reach 700 was over.

    We set goals for ourselves in just about every aspect in life. Anything from job, relationships, financial, kids education shit even how many fish you wanna catch on the weekend. Now if your reading this and your setting a goal to go to the gym 3 times this week. Probably stop reading go sit on the couch and watch re-runs of the Golden Girls. This is much more than just planning a time to workout. This is seperating your self from the rest to make you the best possible. To drive yourself to be the best. The next time you sit down and set goals for yourself I hope that you shoot for the moon. Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does.
    fantastic post- Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does

    that last line hit me particularly hard!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  21. #221
    Wannabebig Member courtneygould's Avatar
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    Quote Originally Posted by larsen540 View Post
    Worked on just some box squats with Courtney they went really well zero pain and she had alot of patience with me and all the dumb mistakes I was making. Thanks to her for sticking through that and helping me out.
    You did awesome A. I really enjoyed working with you, you will get strong fast, but I WILL beat you!

    As for your goal board. You inspire me to set my goals bigger and higher than anyone thinks is possible!
    Courtney Gould

    Heavy Athletics Nutrition, Sponsored Athlete www.heavyathleticsnutrition.com


    Subscribe to Youtube Vids: http://www.youtube.com/user/gouldc8/videos

  22. #222
    Senior Member larsen540's Avatar
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    Quote Originally Posted by J L S View Post
    fantastic post- Go big. Go for an all-time record, go for what others would think is impossible. Do something no one else does

    that last line hit me particularly hard!
    Good man I hope it helps light a fire bro.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  23. #223
    Senior Member larsen540's Avatar
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    9/3/12






    So for a month now I have tried to hit 500 for 5 I have failed to do so until last night. I finally got 5 and felt like 6 wasnt far away. I then benched 515 for 3 and locked out 605 for 2 reps. I felt really good. Did some seated overhead pressing with 275lbs 3 sets of 5/6

    Front raises and shrugs.

    Great workout really getting stronger.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  24. #224
    Senior Member larsen540's Avatar
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    9/5/12

    Seated rows
    Worked up to 340lbs which was too much but basically did sets of 8 to 12 before that set which was for 2

    Rear delt work

    Bent over rows with 100lb kettlebell.

    Short workout still sore from last one so just needed to do something.
    Last edited by larsen540; 09-12-2012 at 07:25 AM.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

  25. #225
    Senior Member larsen540's Avatar
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    Bench question from Logo

    Re: bench routine



    thanks for getting back to me...Im 21 around 6 ft 1 weighing 240....My max right now on bench is 315 (my next goal on bench is 365 but eventually like to hit 405), dead lift 420, squat 335... Seems like ive hit a wall here at 315 cant seem to get any higher... might be because i dont really have a set routine on what i do every work out... but i have just recently started doing bench 2 times a week....a light day and a heavy day....let me know if you need any more info

    Thanks Logo


    Logo, I am going to answer this with out having any background on your current or past routines. First off I would set two days aside to work on speed and work on your max. Right now I would step away from doing your max or seeing what your max is for 5 weeks. Focus on 3 to 5 reps. On your speed day I want you to hammer out your tris. And on your heavy day I want you to hammer out overhead presses and front and rear delt work. Hard tho man you need to kill it. Also work with your grip position. Most people like to narrow in their grip when they go heavy raw. Just some thoughts.

    When you are working on your speed. You need to incorporate some band resistance. Fast sets not heavy. Work on exploding to lockout. On heavy days really work on your form really keeping your back tight not hitting to high on your chest and pressing all the way through the lockout. I hope this helps bud. The number one thing is get in the gym work as hard as you can and try to lean as much as you can. Take care.
    ADRIAN LARSEN
    #2 ranked All time 220lbs raw bench 585lbs
    www.fuelthedesire.com THE ALPHA PROJECT
    ELITE TRAINING EXTREME PERFORMANCE YOUTUBE VIDS
    AT LARGE NUTRITION
    ALN Supp Stack used - Nitrean Plus, BCAA, Multi Plus, Fish Oil, ETS
    Anderson Powerlifting
    Sling shot
    YOU CAN HAVE EXCUSES OR RESULTS, NOT BOTH

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