Adarq.org

Tue 8:00am
May 7, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

- BW dry 195. 405x1 this morning felt very heavy. caloric deficit adding up and making me weak. will go for the routine 315-365-405 until i get my BW strong again. 

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Tue 4:00pm
May 4, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* the -4 to 6lbs on my BW made almost a -40lb difference in my top set weight. forced delaoding while eating better. shoulders.calves.midback are getting stronger.

Mon 6:00am
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* green-go, red-no-go. i'm doing the same thing anyway, il just color tag them.
* did not get good sleep tonight. my BW is still gravitating towards 198. i seem to loose appetite everytime i get into the 202-204 - usually during work week. i eat more sweet potato for some good carb w/ fiber for energy to stay up the whole night.

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Mon 4:00pm
May 6, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* did not get enough sleep lately. usually if i'm sleep deprived, i crave carbs. took too much caffeine on an empty stomach(600-800g x2 per day).. im sleep deprived with a weak appetite. BW 196 for the first time in weeks. 405x1 was a lot easier than this morning but i did not have the mental toughness to go for 455x1 at this weight.
* weak but i look very cut. starting to see some lower abs. will force the 2-2.5 cup rice per meal again. been slacking with 1 cup because i'm too caffeineated and have no cravings for more food volumes.

Sun 9:00am
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x0 - skipped

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 - skipped

Chins
Paused reps top/bottom holds
- BW x10

* might go for the heavy top single later if i feel stronger after the midday nap. skipped the leg press calf work for later.

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Sun 4:00pm
May 5, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup.  Next 455x1 - 26 of 40
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Chins - Sternum Pulls
Paused reps top/bottom holds
- BW x10

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x0 skipped
 
Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* i thought i would already be 455x1 strong this afternoon. didn't work. need better diet. im low on rice in the last 2 meals. appetite not doing well. will get the 455x1 tmrw afternoon.
* had a 1 week set back missing at least 2-3 singles of 455x1 due to that smith machine 495x20s. have to really focus to sticking to what works. sahoulders starting to look noticeably beefier from all these x20s standing dumbell press.

Fri 4:00pm
May 3, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

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// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.
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Wed 9:00am
May 1, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

* i will skip the afternoon workout this wed. my lowerback needs time to recover from the beatings it took last sun-mon. 3 sets of 495x20s smith calf rase did some damage.
* 405x1 this morning was not too bad. i only miss the top heavy set with this back tightness.

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// 2nd workout skipped.

Tue 4:00pm
April 30, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 26 of 40
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 35 x20

* 405x1 felt very light and easy but at 455x1, my lowerback torso strain showed itself. i was jello. those 495x20 smith calf was not a good idea after all. if something works.. don't mess with it. damn. i just lost a 455x1 rep. don't know if my lowerback will be recovered by tmrw afternoon.
* will get the best sleep again tonight and tmrw post workout 1.

Yes, by increasing movement efficiency. To do that you need to practice those movements again and again until they become ingrained and you can move the way you say.

It's the same as dancing, pretty much. If you want to dance smoothly you NEED to dance. You can't just train with other stuff, you need to do that particular movement.

skills need ultra high repetition.  do it so much that your body begins to re-shape itself for that purpose.

Sun 9:00am
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1
365 x1
405 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

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Sun 4:00pm
April 28, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
315 x1

Calf Raise - Smith
Paused reps top/bottom holds
- 495 x20

Single Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Single Arm Standing Dumbell Press
Paused reps top/bottom holds
- 40 x20

* initially planned a 455x1 top set. i really did not fatigue much lately because of minimal backoff sets. did not work. takes me 2 full sleep cycle to completely recover.
* will take some time off the leg press calf raise and use the smith. daily standing dumbell press x20s still feeling good. no initial hard DOMS.
 

Fri 4:00pm
April 26, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 x1 x1
365 x1
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

Standing One Arm Cable Rows
Paused reps top/bottom holds
- 100 x10

Chins
Paused reps top/bottom holds
- BW x10

Standing One Arm Dumbell Press
Paused reps top/bottom holds
- 45 x20

* sleep 9:00am-1:30pm-3:30pm. dumbell press felt good. will go with these x20s daily and get this up to 50-60lbs. leg press with 8 plates is beating up my mid-low back slowly. not strained or injured in any way. just feels crushed. might need to switch with the smith calf raise with the same x20 rep range.

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// 2nd workout skipped. work nights 2 of 4

Wed 4:00pm
April 24, 2013

Dynamic warmups - loaded paused rep full squats, paused reps backup
BW198lb | 2.3BW goal : 475 at  BW204-208lb
315 x1 
365 x1
405 x1
455 x1 24 of 40
405 x1
315 x1

Calf Raise - Leg Press
Paused reps top/bottom holds
- 8x45 x20

* i could rep the 455x1 routinely like this if i always have time to sleep. 315-365-405 for the next 4 days as the work nights start tonight. BW still at 198.
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