Adarq.org

Week 5

Friday - 05/02/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 6
215 x 6
215 x 5 PR

Incline DB Bench Press
50's x 13                    >> 60sec rests.
50's x 13

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR

Pull Ups
BW x 8                          >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10
30's x 8 PR

Wasn't excited at all to lift today like I have been on those other days. Still PR'd in 3 lifts though.

High bar?

High bar, atg, narrow stance.

Week 5

Monday - 04/29/14

-= Workout Log =-

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

Incline DB Bench Press
50's x 13                    >> 60sec rests.
50's x 13 PR

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 6
+50lbs x 5

Pull Ups
BW x 8                          >> 60sec rests.
BW x 5 PR

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 10 PR
30's x 6 PR

Week 4

Friday - 04/25/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
215 x 5 PR
215 x 5 PR
215 x 4

Incline DB Bench Press
50's x 13 PR                    >> 60sec rests.
50's x 12

Pendlay Rows
45 x 10
95 x 5
135 x 5
155 x 3
185 x 1
205 x 1
215 x 5 PR
215 x 5 PR
215 x 5 PR

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12
30's x 12
30's x 7 PR
30's x 5 PR

Forgot to do chin ups, da heck. And external rotations.

If I could get to 225 for 3x5 on the bench before I go on vacation June 1st, that would be friggen awesome! The way my bench is progressing right now makes me believe I will.

Also, I now randomly get boners when touching myself even when not trying to masturbate. Like I'll be sitting on the computer, reading shit, hand in my pants, and it'll get me hard. This hasn't happened in like 7 months. Pretty sure I could have sex without viagra now. Met this colombian exchange student and i get super horny when we text and shit. cant fuck her yet because our schedules just dont line up :/

These sex updates will stop once i'm back to normal. then I'll get my test levels checked again to see if that was the culprit. I was at 520 ng/dl i think, which is in the "normal" range. But i dont think it's normal FOR ME to be at that level, know what i mean?

For my whole life I barely had any delts. My triceps would always take over the movement (also barely had pecs for this reason as well).

Anyone else experience this?


FWIW:

So what I did was STOP overhead pressing and only do lateral raises. Train the triceps less.
Also did wide grip on bench to focus more on pecs and less on triceps.

Result: pecs are now one of my BEST body parts, and my upper arms are bigger than my tris/bis now.

Week 4

Wednesday - 04/23/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Moving up to 215lbs next workout woohoo.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6
210 x 6
210 x 6 PR

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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3               >> Friggin stuck here what the heck.
+50lbs x 6
+50lbs x 5
+50lbs x 4

Pull Ups
BW x 8 PR                          >> 60sec rests.
BW x 4

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2                       >> Keeping 30's for all work sets now!
35's x 1
30's x 12
30's x 12
30's x 12
30's x 6
30's x 4

Cable External Rotations (left side only)
20 x 12 PR
20 x 10 PR
20 x 10 PR

Going to squat Thursday (which is today at the time that I'm writing this) and doing upper body again Friday.

That way I'll be on track to deadlift on Sunday.

Week 3

Friday - 04/18/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
210 x 6 PR
210 x 6 PR
210 x 5

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

Pendlay Rows
45 x 10                    >> 60sec rests.
95 x 5
135 x 5
155 x 3
185 x 2
205 x 5
205 x 5
205 x 5

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

Chin Ups
BW x 5                        >> 60sec rests.
+25lbs x 3
+50lbs x 1
BW x 12
BW x 10
BW x 4

Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Cable External Rotations (left side only)
20 x 10
20 x 10 PR
20 x 10 PR

I really miss full body workouts. And supposedly they help stimulate hormones n stuff.

Thinking of doing push/pull instead of upper/lower. Would look something like:

Squat 3x5
Bench 3x5
DB Incline Bench 2x12
Lateral Raises 5x12
DB Shoulder Press 3x8
Calf Raises 3x12

Deadlift 1x5
Leg curls 3x12
Chin ups 3x5
Pull ups 2x12
Pendlay rows 3x5
Seated cable rows 3x12
Hanging Leg Raises 3x10

Not to mention I'd be squatting and deadlifting twice a week almost...this would be an every-other-day split. 1 on 1 off, to avoid squatting and then deadlifting the next day.

I'll probably test this out after the summer.