Adarq.org

Monday - 03/23/14
190lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Nice! Didn't expect to hit 3x10.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10

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
335 x 3
270 x 8
270 x 8
270 x 8

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Went down 2 reps. I think it's cuz this incline was higher.

Deadlift
245 x 3                   >> These are getting a little tough :/
305 x 1
350 x 5

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

Thursday - 03/19/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 3
315 x 3
315 x 3
285 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> My chest was still sore and makes a huge difference in benching for me.
135 x 5                      >> Should get 3x10 in two workouts.
185 x 3
225 x 1
180 x 10
180 x 10
180 x 7
180 x 3

Deadlift
245 x 3                   >> These were harder than last time. Sat/Sun im resting, so maybe that's why it's easier on Mon.
305 x 1                   >> Or it could just be that these are harder to do after doing 3x3 squats. Neural intensive.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 3min rests.
+180lbs x 3                       >> Had to work in with someone else.
+270lbs x 1                       >> Strange thing is, it was barely any easier than 60sec rests. Weird.
+230lbs x 15
+230lbs x 15
+230lbs x 15

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12                         >> Upping the weight very slowly on these. 5lbs every two workouts.
5 x 12

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

Monday - 03/16/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wasn't so bad. I did 325lbs and 260lbs last workout and it was real tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
330 x 3
265 x 8
265 x 8
265 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Hope I don't stall here. It's a little discouraging since I've done 10, 10, 6 with 200lbs before.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 6
180 x 4

Deadlift
245 x 3                   >> Wow these are pretty easy. I can't believe what a difference deadlifting twice a week makes!
300 x 1                   >> I can easily see myself repping 4 plates this summer.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+230lbs x 15
+230lbs x 15
+230lbs x 12

Back Extensions
BW x 12                         >> 60sec rests.
BW x 12                         >> Time to add 5lbs next workout.
BW x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Haven't done these in a while and I was soooo unstable. This should definitely help my bench press.

Tuesday - 03/11/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5                      >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1

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

Monday - 03/02/14

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Shit. Did the wrong rep scheme. Was supposed to do 325x3, and then 3x8 at 280.
135 x 5                       >> It's okay though. No biggie. Next workout is 310 at 3x3, then 280x10 lol. So this was tougher but still easy-ish. That's good.
185 x 5                       >> I'll just switch the rep schemes for this week.
185 x 3
225 x 3
275 x 2
315 x 1
325 x 3
325 x 3
325 x 3
280 x 10

Bench Press
45 x 15                        >> 2min rests.
95 x 8                           >> Why the hell was this kinda tough...
135 x 5
185 x 3
225 x 1
170 x 10
170 x 10
170 x 10

Deadlift
245 x 3                    >> Was supposed to do only 340lbs... whoops. This got easy though. Deadlifting 2x a week makes a huge difference.
295 x 1
345 x 5

Back Extensions
BW x 12                     >> 60sec rest.
BW x 12

Friday - 02/27/14
191lbs

-= Workout Log =-

Pull Ups
BW x 5                        >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3                    >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2                    >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1                     
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4

Lateral Raises
25's x 3                >> 60sec rests.
30's x 2                >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8

Cable Rows
120 x 5                   >> 60sec rests.
145 x 12                >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12

Hanging Leg Raises
8                >> 60sec rests.
7                >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6

Thursday - 02/26/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10

Bench Press
45 x 15                        >> 2min rests.
95 x 8                          >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5                        >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3                        >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1                        >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10                     >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10

Deadlift
335 x 5                >> This was noticeably easier than last time, even without warm up sets.

Back Extensions
BW x 12                          >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.

Hack Squat Machine Calf Raises
+0lbs x 5                              >> 60sec rests.
+90lbs x 5                            >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15