Adarq.org

Thursday - 08/13/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 7
290 x 4?

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 6
10lb ankle weights x 5

Trap Bar Shrugs
250 x 10 >> 90sec rests.
230 x 8
230 x 8

Standing Shoulder Press
115 x 7 >> Goinga little heavier on these days to make my other days easier.

Alternating DB Split Squats
25's x 8

Saturday - 08/15/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rests.
170 x 6 >> Decided to start with a heavier first set.
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 4 >> Finally hit 10 reps on these!
110 x 4

Lateral Raises
25's x 12 >> 2min rest.
25's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 8 >> 90sec rests.
35 x 4
35 x 4

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legegd negatives)

Seated Incline DB Bilateral Curls
30's x 7

Sunday - 08/09/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 8 >> I think we need to buy more plates. I don't like going above 10 reps on RDLs.
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Monday - 08/03/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 5
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 9 (T-Style) >> 60sec rests.
25's x 6 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
35 x 6 >> 90sec rests.
35 x 4
35 x 3
   BW x 4 (drop set)

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Seated Incline DB Bilateral Curls
25's x 10

Wednesday - 08/05/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 6
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 6 >> 2min rests.
   8lbs ankle weights x 6 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Trap Bar Shrugs
230 x 17 >> 90sec rests.
230 x 8
230 x 5

Alternating DB Split Squats
20's x 8

Standing Shoulder Press
105 x 8

Friday - 08/07/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 2min rests.
170 x 6
170 x 5

Incline Bench Rear Delt Dumbell Flyes
25's x 12 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 10 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
105 x 10 >> 2min rests.
105 x 4 >> Finally hit 10 reps on these!
105 x 4

Lateral Raises
25's x 10 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 4
35 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
8lb ankle weights x 12

Barbell Shrugs
205 x 20

Seated Incline DB Bilateral Curls
25's x 10

Sunday - 08/09/20

-= Workout Log =-

Reverse Calf Raises On Stairs
BW x 10 >> 60 sec rests.
45 x 15 >> Doing this for knee rehab.
45 x 15
45 x 15

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 8lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 13 >> 3min rests.
290 x 5
290 x 4

Hanging Leg Raises with Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 10 >> 2min rests.
   8lbs ankle weights x 2 (drop set)
8lb ankle weights x 8
8lb ankle weights x 8

Standing Shoulder Press
105 x 10

Sunday - 07/26/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 8lb ankle weights

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 12
290 x 5
290 x 3

Hanging Leg Raises with Tuck
BW x 5
16 x 10 >> 2min rests.
16 x 8
16 x 8

Trap Bar Shrugs
180 x 5
200 x ? >> 90sec rests.
200 x ? >> Didn't write down what I did, can't remember either.
200 x ?

Tuesday - 07/28/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 3min rests.
170 x 6
170 x 3

Rear Delt Incline Bench Dumbell Flyes
30's x 6 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
30's x 12 (W-Style)
20's x 15 (W-Style)

Standing Barbell Shoulder Presses
105 x 9 >> 2min rests.
105 x 5 >> Been taking me a while to hit 10 reps with this weight!
105 x 4

Lateral Raises
30's x 10 >> 2min rest.
20's x 15

Hanging Leg Raises with Tuck
BW x 5
16 x 10

Barbell Shrugs
255 x 15

Friday - 07/17/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg, BW
10 forward/leg, back/leg, 6lb ankle weights

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 4
290 x 4

Hanging Leg Raises with Tuck
BW x 5
12 x 13 >> 2min rests.
12 x 8
12 x 8

Trap Bar Shrugs
180 x 5
200 x 20 >> 90sec rests.
200 x 8
200 x 8

Monday - 07/20/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 10 >> 3min rests.
170 x 8
170 x 6

Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
30's x 10 (W-Style)
20's x 15 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 5

Lateral Raises
30's x 10 >> 2min rest.
20's x 15

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
20 x 8 >> 90sec rests.
20 x 5
20 x 5

Seated Incline DB Bilateral Curls
20's x 12

Hanging Leg Raises with Tuck
6's x 15

take a look at the vids in this trhead - they will sort your knee out!
Towards the bottom

http://www.adarq.org/strength-power-reactivity-speed-discussion/ben-patrick-(knees-over-toes-guy)-podcast/

I recommend high angle rows to sternum/rib cage.
Blows up my side and rear delts - getting that Dwight Howard/David Robinson look....

It's kind a like a safer upright row, or slow clean pull 

Thursday - 02/27/20
Weight:

-= Workout Log =-

Standing DB Shoulder Press
20’s x 10
40’s x 5
60’s x 6
60’s x 5
60’s x 5
60’s x 4

45° Incline DB Bench
45's x 8 >> 2min rests.
45's x 5 >> Surprised to hit 8 reps again even though i started with shoulders.
60's x 5 >> Cheated a ton on the 7-8th reps though...
90's x 8
90’s x 2
60's x 12
60's x 8

Bent Over Rear Delt Flyes (T-Style)
20’s x 15 >>60sec rests.
20’s x 12 >> Incline bench was taken, so i did them bent over.
20’s x 10 >> I think I prefer them this way actually!

DB Rear Delt Flyes on Incline (W-Style)
20's x 15 (W-style) >> 60sec rests.
20's x 12 (W-style)
20's x 10 (W-style)

65° Incline Seated Lateral Raises
20's x 12
20’s x 10
20’s x 8
20’s x 8

Chin Ups
BW x 5 >> 90sec rests.
+20 x 12
+20 x 6
+20 x 6
BW x 5

T-Bar Rows
90 x 3 >> 2min rests
135 x 1
190 x 8
190 x 6
135 x 10
135 x 8

65° Incline Seated DB Curls (Bilateral)
20's x 15 >> 60sec rests.
20's x 12

Overhead Cable Tricep Extension
65 x 8
60 x 8