Adarq.org

Mon 7:00am
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 275lb x40
- 365lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10 x10

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Mon 4:30pm
Sept 17, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy - Low Sets
- 315lb x40
- 405lb x40 x40
- 315lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull - Rest, Left Posterior Deltoid tired
- 100lb x0

Sun 4:30pm
Sept 16, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365+1]
- 345x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Heavy
- 275lb x40
- 365lb x40
- 405lb x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 50lb x10
- 80lb x10

* rear delts still beat. calf raise deloaded a bit. will go multi sets again tmrw.

Fri 4:30pm
Sept 14, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 275lb x40
- 345lb x40 x40 x40 x40
- 275lb x40

Daily BW Dips
Narrow Grip - Full Depth on Bottom, Not locked at Top, Vertical Torso
- x20 x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 80lb x10 x10

* my left foot small ligament is fully healed. my mid pulls - rows are not as strong. something in my left rear deltoid is fatigued due to the recent full bottom ROM of dips that i've been doing. i'm not locking at the top, just stopping a bit short of full lock. i really get a good stretch on the tricep, shoudlers and back on the bottom. doing these carefully so i don't wreck my shoudlers.

Tue 7:30am
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +1+1+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x10 x10

* will skip this afternoons workout to prepare for the work nights. might lift a bit at lunch break ~ 11:30pm, only if i feel like it. i'm tired. for now.

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Tue 5:00pm
Sept 12, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Medium Load - High Reps
- 275lb x40
- 345lb x40 x40
- 275lb x40

Daily BW Dips
- x20 x20

Daily Back Work - Standing One-Arm Cable Rows
Mid Pull
- 100lb x0

* was more tired than usual this morning after the workout. strong post workout meal and i knocked myself out to sleep for almost 6 hours. woke up very fresh. no way i'm skipping this 2nd workout.

Mon 7:00am
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Recovery Workout
- 225lb x40
- 315lb x40 x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* feeling strong for a morning workout. calves finally showed signs of fatigue. 315x120 yesterday left some damage. will lift later and if i don't get any weaker, 405x1|345x10-20.

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Mon 4:30pm
Sept 10, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 3 Daily Calf Raise Smith - paused reps top/bottom holds
Rest
- 225lb x0
- 315lb x0

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,10,10

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 75lb x20 x20

* calf fatigue now spreading into the rest of the body..lol. even my hamstring is not as solid ~ where the calves and hams connect. not doing very high rep calf raises anytime soon.. need to build up to it in 20s. x80 reps in one shot might be too much too soon.

Sat - 11:30am
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 315x10 +4+2+4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40
- 405lb x10 | 315lb x40 x2 waveloaded
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* sleep deprived from work- slept 8am-10:30am this morning after waking up yesterday 5pm and going to gym/work. not enough fatigue to make the 365 a heavy lift. it was still easy. 385 went up explosively also. the effects of the higher 315 reps must have made my form more efficient. i can tell that my torso stays more upright and im definitely using my quads a lot more to explode from the bottom pause.

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Sat - 10:00pm
Sept 8, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365,385+1]
- 345x5 +2+2+1 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Moderate Heavy / High Reps
- 225lb x40
- 315lb x40 x40 x40 x40
- 225lb x40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 20,10 (narrow shoulder width to emphasize triceps)

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb x10 x10

* had some spinach wrapped grilled chicken burrito/black beans/no creams or cheese - at mission for post workout and it gave me too much energy.. had to lift something after a good post lunch nap. i respond well to carb cycling IMO. 
* squat rest day so i stopped again at 385. the 315 is not cutting it anymore. did 345 ~75%RM for some reps.
* the smith calf raises is still going strong. saved my foot the beating and did not use 405s. the 315 hits the spot.

Thur - 5:00pm
Sept 6, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275+4][315+2][365+1]
- 315x10 +4 +2 +4 cluster

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
Waveloaded Heavy + High Reps
- 225lb x40
- 315lb x40 x40
- 405lb x20
- 225lb x60

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Skipped
- 5x45lb x0

Daily BW Dips
- 30,20

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

Tue - 7:30am
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Rest Day
[225,275,315+2][365,385+1]

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Calf Recovery
- 5x45lb x0

Daily BW Dips
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* calfs are taking a lot of punishment but still not getting fatigued to the point of deloading. i'm a lot more careful twisting/rounding my lowerback on the smith machine more than anything. that machine will break you if you are careless or use lousy form.

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Tue - 4:30pm
Sept 4, 2012

Dynamic warmups - loaded paused rep full squats, continuous sets
Heavy + Rep Set
[225,275,315+2][365,385,405+1]
- 315 x20 (clustered +4+3+2+1, x2)

Daily Calf Raise Leg Press (lb per side)- paused reps top/bottom holds
Rest
- 6x45lb x0
- 7x45lb x0

Week 2 Daily Calf Raise Smith - paused reps top/bottom holds
High Rep Light
- 225lb x40
- 315lb 40,40,40,40

Week 2 Daily Calf Raise Seated- paused reps top/bottom holds
Rest
- 5x45lb x0

Daily BW Dips
Rest
- x0

Daily Back Work - Standing One-Arm Cable Rows
Low Pull
- 100lb x0
Mid Pull
- 100lb 10,10

* slowly adapting to squat volume work. 70%RM ~ 315lb felt like a good starting point. not too heavy for the lowerback. clustered the reps to make sure i don't overexert. i'm also thinking about doing more lowerback/hamstring work while i rest the squats. that will make sure i really don't do too heavy singles on rest days. 225-275-315 might also be enough for coordination work while i add more lowerback work. it might also be as heavy as i can get when i beat the lowerback.
* smith calf raises felt better by really holding the bar and pinning it to by back to make sure i am one with it.. the movement is just too easy to screw up - also, the smith 24hr has is not straight vertical.. tilts a bit.