Adarq.org

Week 56

Tuesday - 04/21/14

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 10

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
32.5's x 12
32.5's x 12
32.5's x 7

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
225 x 6
225 x 6
225 x 6

Seated Cable Rows
160 x 12                      >> 60sec rests.
160 x 12

Deficit Cable Crunches
100 x 12                                   >> 60sec rests.
100 x 12                                   >> These are insane. And my fav ab exercise ever. Holy shit after a year of these my abs will be ridic even at higher bodyfats.
100 x 6

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 7
BW x 5
BW x 5
BW x 5

Gym was full so I did my workout out of order. I feel like it made the lateral raises harder... usually i do my rows beforehand and I feel like that warms up my shoulders nicely. This also made my rows harder since my forearms were shot from the lateral raises. And for whatever reason, my pull ups dropped.

I played a game of full court basketball beforehand. Easilyyy threw down a two hander after it. I'm playing more often now. Can't wait to see how my vertical will react with some more movement efficiency. CAN NOT WAIT to be squatting 365x3 again and then slowly push to 385x3!!!




on the cable crunches... something thats bothering me.

idn if i should go elbows straight down to floor (i feel that more in my abs) or really "crunch" and go elbows to knees, which i feel like involves my hip flexors more.
I usually go elbows straight down to floor, which is why i added the deficit to increase ROM. but now i realize i may be bending at my hips when i do this and not the waist. my goal is ab hypertrophy.

i think i'll try elbows to knees again next workout and really focus on bending at the waist and not hips. maybe i wasnt doing it right and thats why i was feeling my hips being targeted a lot more.

maybe i should also try them like this:

http://exrx.net/AnimatedEx/RectusAbdominis/CBKneelingCrunch.gif

butt on heels at all times. that should take away the hips and make me use my waist.

Week 56

Monday - 04/20/14
191lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 8
185 x 4

Deadlift
245 x 3
305 x 1
360 x 5

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 8

Back Extensions
20 x 12                       >> 60sec rests.
20 x 12
20 x 12

Shot up to 191lbs somehow. Probably water weight.

Moving calf raises to my pull days. My push days are pretty long.

Week 55

Thursday - 04/16/14
186lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
185 x 10
185 x 10
185 x 8
185 x 4

ATG Squat
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1

Deadlift
245 x 3
305 x 1
375 x 1

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 8

Cable Crunches
100 x 12                       >> 60sec rests.
100 x 10
100 x 8

Really sore legs from yesterday's basketball. So I took it easy on legs today. Added abs today instead of doing them tomorrow. This way I can really focus on back and shoulders tomorrow.

I'll prob throw in another light squat and deadlift day on saturday too.

My bodyweight is consistently under 190lbs. That's awesome.

Joined a mens league. Will be playing competitive ball once a week.

Can't wait to get back to a 365x3 squat (im at 345x3 tight now) and plus get my movement efficiency back. I'll be throwing down two handers like nothing again by mid-June.

Picked up a pair of these for $80:



Low tops, breatheable, comfortable, and good traction. A little tight on my pinky toes. Too much cushioning in the insole imo. So I'll put a thinner one and that'll also give my pink toe a little more space.

I also hate how theres more cushioning in the heel and how the toe of the shoe curves up. I dont like when they try to shape my feet for me or improve "heel-to-to transition" and stuff. Screw that crap. I stay on my toes all the time, I'm trying to be forefoot dominant and almost all basketball sneakers push you away from that. They ruin your gait. They get you to run with a heel strike. Oh well. If anyone knows of a better shoe, let me know!

Week 54

Monday - 04/06/14
190lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Back up sets got hard. Will stay at this weight next week instead of increasing.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 5

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 10
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 13
+235lbs x 11

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 10

Back Extensions
10 x 12                       >> 60sec rests.
10 x 12
10 x 12

Week 53

Saturday - 04/04/14
188lbs

-= Workout Log =-

Pull Ups
BW x 5                      >> 60sec rests.
+25lbs x 3                >> Shit, I was supposed to do my weighted pull ups today. Not the BW ones.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 6
BW x 6
BW x 4

Lateral Raises
27.5's x 3                      >> 60sec rests.
32.5's x 2
37.5's x 1
32.5's x 12
32.5's x 10
32.5's x 8

Seated Cable Rows
140 x 5                      >> 60sec rests.
160 x 3
180 x 1
150 x 12
150 x 12
150 x 12

Cable Crunches
100 x 10                  >> 60sec rests.
100 x 10
100 x 8

Week 53

Monday - 03/31/14
187lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
340 x 3
270 x 8
270 x 8
270 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 5
185 x 3

Was just unmotivated to do the rest. That usually happens when i miss a few workout days. I get thrown off rhythm by a lot...

double posted.

Realized I didnt enter my friday (last week's) workout, so i copied and pasted my monday workout (yesterday's) so that its at the end... the first of the double posts was just a placeholder to type up my friday (last week) workout.

updated!