Adarq.org

Week 37

Tuesday - 12/09/14
195.4lbs | 15.3% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I don't feel I improved. I think I hit 3x6 today simply because I pushed myself to the limit.
185 x 5                         >> If I tried just as hard last workout, I would have gotten it then too.
185 x 3                         >> 330 for 3x6 may take more than 3 attempts... my gains are slowing down.
225 x 3
275 x 1
315 x 1
365 x 1
325 x 6
325 x 6
325 x 6 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3                                 >> Hit the same number of reps as last time but my calves were destroyed this time.
+270lbs x 1                                 >> I made sure to pause at the top and bottom of every single rep this time around.
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 8
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> After 2x3, I felt as though I wouldn't be able to get a third set.
135 x 5                     >> Surprisingly the first two reps of the 3rd set were the easiest of all. Third rep was tough.
155 x 3                     >> Pretty sure I'll hit 200x12 next time.
195 x 1
235 x 3
235 x 3
235 x 3
200 x 11 PR

Incline DB Bench Press
65's x 6
65's x 5

Lateral Raises
30's x 3                     >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9 PR
35's x 7 PR

Single Arm DB Presses (left side only)
45 x 12 PR

Seems like I'm stabalized at 196lbs morning weight now. When you start cutting you lose a couple of pounds quick to due water weight and glycogen.

So this is my baseline. I think I'll go down to 190lbs. Then when I get back to maintenance calories I'll hover at around 192 or 193lbs probably.

Week 36

Saturday - 12/06/14
196.0lbs | 15.5% bf | 61.6% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5                         >> I think i'll hit 3x6 next time.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6
325 x 6 PR
325 x 4 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench was tough :/
135 x 5                     >> Starting next week I'm benching on deadlift day as well. Just up to a 235 single.
155 x 3                     >> I need to get my CNS used to the heavy weight.
195 x 1                     >> Adding a set of 235x3 next week.
235 x 3
235 x 3
200 x 10 PR

Incline DB Bench Press
65's x 8
65's x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 15 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR

Lateral Raises
30's x 3                     >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 6 PR

Single Arm DB Presses (left side only)
45 x 12 PR                 >> 60sec rests.
45 x 12 PR

Weighed 2lbs less so i expected my water weight to be lower... scale said it was higher and lowered my bf instead.
we'll see how accurate this thing is over the span of months. i'm at least hoping it will show a TREND.

Week 36

Thursday - 12/04/14
198.2lbs | 15.8% bf | 61.1% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> 405 went a lot smoother than expected. Max is 440-455.
205 x 5                     >> The pockets on my new sweatpants are kinda in front.
245 x 3                     >> My elbow rested on the phone in my pocket, kinda threw me off.
295 x 2                     >> Need to remember not to wear these sweats on deadlift day.
335 x 1
375 x 1
405 x 1
375 x 6 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+45lbs x 6
+45lbs x 6
+45lbs x 5 PR
BW x 7
BW x 5
BW x 10

Hanging Leg Raises
10                         >> 60sec rests.
10                         >> Forgot my ab wheel today so I did these instead.
10

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1                    >> Dropped by two reps. Maybe it's because I did all my pull ups this workout unlike last time.
165 x 12                 >> Also from doing hanging leg raises beforehand which destroy my forearms.
165 x 12
165 x 8

Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 8 PR
35's x 5

Great workout overall. I want to cut soon. But I don't want to stop gaining strength so consistently.
I'll maintain until new years and then decide what I want to do.

fuck it im getting to the bottom of this.

bringing my scale to the gym and putting a bunch of dumbells on it today. yep.

also asking for a bf% test if they have calipers.

What are your stats scooby

height
weight
squat (low bar or high bar? parallel or ATG?)
deadlift

My scale came in. Idn if its been calibrated or not. Amazon reviews state its 4lbs heavy the first time you use it. Used it last night, 206lbs. then next reading and the rest were 202lbs. Used it this morning, got 202lbs on the first reading. the rest were 198lbs. Seems like theyre right about the 4lb difference.

But many people say its 4lbs off all the time. I'm usually 196lbs at the gym (naked) and thats in the afternoon. This was after my morning piss and i was 198lbs. It's probably still off. I need to find something heavy that i know the weight of to test this out. Maybe a few gallons of water.


But I weighed 198.2lbs this morning at 15.9% bodyfat and 61% hydration.
I'll keep track of all of these cuz its cool. Don't care about the muscle% and bone mass it measures.
Bodyfat i'll keep track of for obvious reasons. Hydration as well, so i know how much my weight can fluctuate based on water. Going to test that out though by drinking like half a gallon and weighing myself right after, and than an hour after (maybe it needs to be in your system to measure it?)


I wont look so far into this stuff though. Bodyweight and what the mirror shows me are most important, but its nice to have some kind of quantitative measurements on fat over time.

Week 36

Tuesday - 12/02/14

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 1
365 x 1
325 x 6 PR
325 x 5 PR
325 x 3 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 15 PR
+270lbs x 13 PR
+270lbs x 10 PR
+270lbs x 8 PR
+270lbs x 8 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Was supposed to do 195lbs not 200lbs, but that's okay.
135 x 5
155 x 3
195 x 1
235 x 3
235 x 3 PR
200 x 9 PR

Incline DB Bench Press
65's x 9 PR
65's x 5 PR

I'll do my lateral raises on Thursday.

Threw down a couple of easy dunks in the middle of my workout. Missed a two hander. I can definitely do it with some practice.

Weighed 201lbs in basketball gear... fuck man. Time to cut to 195.

I can definitely hit a 405lb atg squat right now.
http://www.higher-faster-sports.com/verticaljumpcalculator.html
^ puts me at a 34" vertical at 405lbs/199lbs (my current weight in bball gear).
that calculator... havent seen it in a while! used to correctly guess my vertical within an inch, and that's back when i was squatting parallel not ATG.

By the summer I hope to be squatting 440-455 max at a bodyweight of 195-200 in basketball gear. 2.25x bw atg squat.
I think it's a feasible goal. Just have to stay healthy and be consistent with my workouts.