Adarq.org

Wednesday - 01/22/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up set went from 3 to 5.
60's x 5
60's x 3
90's x 9
90's x 5
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
180 x 8 PR
180 x 6 PR
180 x 5 PR

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 4
+50 x 4

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 10
115 x 6
115 x 5

Barbell Shrugs
135 x 8 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 8

Saturday - 01/18/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased to 9 reps, but the back ups suffered from it lol
60's x 5
60's x 3
90's x 9
90's x 3
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style) >> Back up to 15 reps on first set.

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Sets may have suffered here after increased on the rear delt work.
20's x 6
20's x 6

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 6
160 x 5

Barbell Shrugs
335 x 12 >> These didn't feel good at all... stopped short. Should add a warm up set first.

Tuesday - 01/14/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Added another set of 90's, don't want to get stuck at 90x8.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
20's x 6

T-Bar Rows
90 x 4 >> 3min rests.
135 x 2
170 x 12
170 x 6
170 x 8

Chin Ups
BW x 5 >> 3min rests.
+25 x 2
+50 x 5
+50 x 5
+50 x 4

RDL
135 x 8 >> If there's one thing I learned in my decade+ of lifting...
225 x 3 >> ... it's that I respond very well to high frequency, even if low volume.
315 x 2
365 x 1
405 x 1

Barbell Shrugs
315 x 25

Sunday - 01/12/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> Really thought I might have 8 reps in me, but disappointed to only get 6.
185 x 5 >> I think the 365x1 burned me out. 345x1 would be more appropriate.
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 6
315 x 3
315 x 2

RDL
135 x 8 >> 3min rest.
225 x 3 >> Might need to drop the weight so I can do higher reps and work back to 405x6.
315 x 2
365 x 1
405 x 3
405 x 2

Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 10
335 x 8

Dragon Flags
6 >> 2min rests.
6
6

Nice job!

I've never tried wearing 2 pairs of sweatpants before.

One of my pairs was really ripped up, plus it was cold outside and not too warm in the gym. A skin tight pair plus a loose pair

???day - ??/??/??
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 12 >> Did extra sets to get the neural efficiency back in this lift.
60's x 5
60's x 3
90's x 6
90's x 5
90's x 3
60's x 12
60's x 12
60's x 8

Chin Ups
BW x 5 >> 3min rests.
+25 x 3 >> Extra sets again.
+50 x 8
+50 x 5
+50 x 4
+50 x 3
+50 x 3
+50 x 3

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 6
20's x 5
20's x 5
20's x 4

T-Bar Rows
160 x 6 >> 60sec rests.
145 x 6
145 x 6

???day - ??/??/??
Weight:

-= Workout Log =-

Squat
135 x 10
135 x 5
275 x 1
315 x 1
335 x 1
315 x 5 >> Leaned too far forward on 5th rep, so I was too burnt for a 6th rep.
315 x 3 >> Right rear delt started to cramp. Probably had a 4th rep in me otherwise.
315 x 3 >> Almost fell forward on last rep. I gotta be careful!

RDL
135 x 5 >> Sweats had a hold in them, and I have a scab. Too painful to RDL today.

Barbell Shrugs (Superset A)
315 x 5
335 x 15
335 x 8
335 x 8
335 x 8
335 x 8
335 x 8

Hack Squat Machine Calf Raises (Superset A)
+290 x 5
+290 x 12
+290 x 12
+290 x 10
+290 x 10
+290 x 10
+290 x 12

Dragon Flags
6 >> 2min rests.
5 >> The ab pulldowns at this gym I went to today were too light.
5 >> Didn't expect to be this strong at these! Haven't done them in forever.
5 >> I think with a little practice I can hit a shaky set of 10. Just need the movement efficiency.

???day - ??/??/??
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 7
90's x 5
60's x 15

T-Bar Rows
45 x 5 >> 3min rests.
90 x 3
135 x 1
170 x 8
170 x 6
170 x 6
170 x 6

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8

Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+50 x 8
+50 x 4
+50 x 3

Friday - 01/03/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> Writing down the last few sets from memory. Pretty sure I hit 315x6.
135 x 5
185 x 5
225 x 3
225 x 1
275 x 1
315 x 1
335 x 1
315 x 6

Saturday - 01/04/20
Weight:

-= Workout Log =-

Barbell Shrugs
225 x 5 >> 60sec rests.
315 x 3
335 x 15
335 x 12
335 x 8
335 x 8
335 x 6

Cable Ab Pulldowns
100 x 5 >> Either 2min or 3min rests, can't remember.
125 x 8
125 x 8
100 x 12
100 x 10
100 x 8

Leg Press Machine Calf Raises
+450 x 5 >> 60sec rests.
+540 x 20
+540 x 15
+540 x 12
+540 x 12
+540 x 10

Monday - 01/06/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up to 90's x 8 on this slightly higher incline, that's good!
60's x 6
60's x 3
90's x 8
90's x 4
60's x 12

Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+60 x 3
   BW x 4 (Drop set)

Supine Grip Lateral Pulldowns
180 x 8 >> Either 2min or 3min rests.
180 x 8

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 8

T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 8

Been too lazy to post, but had the workouts written in my phone.

Skipped a lot of workouts at the end of december, so you'll see me doing a lot more sets for a few workouts to get my neural strength back. Also gained weight. My plan was to go high sets to get strength back while maintaining weight, and now I'm back to cutting while maintaining strength.

Saturday - 12/21/19
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased a decent amount on second and third sets.
60's x 5
60's x 3
90's x 8
90's x 6
90's x 6
60's x 12

T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
170 x 8 PR
170 x 8 PR
170 x 6 PR

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10 >> Increased on second set.
20's x 8
20's x 8

Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Increase in strength again.
+70 x 5
+70 x 5
+70 x 3

DB Rear Delt Flyes on Incline
20's x 15

DB Rear Delt External Rotation Flyes on Incline
20's x 16

Overhead Cable Tricep Extension (Superset A)
45 x 5
65 x 10
60 x 10

65° Incline Seated DB Curls (Superset A)
20's x 5
40's x 4
   60's x 6
60's x 10

Strength went up in various lifts. T bar rows are a PR since I never used to do them much. I've hit 80x7 on pullups before, so i guess 85xX would be a PR for chins. PR on db bench at 37.5 degree incline, not sure what it was. But 30 degrees is 100x7 I think.

Added some accessory work since I felt I had energy after binging on food last night. Ended up eating a decent amount today too, perhaps a tiny bit above maintenance... I guess my cut is done or something. Very hard for me to resist food now. I've stabilized in weight. Ideally I'd like to cut down another 3-4lbs and then gain 3-4 pounds from being carbed up (not from bulking) and then maintain that. Hopefully I don't eat tomorrow.

Thursday - 12/19/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 3
275 x 1
335 x 1
315 x 5
315 x 3

RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 5
365 x 1

Barbell Shrugs (Superset A)
135 x 8
225 x 5
335 x 15
335 x 8
335 x 8

Leg Press Machine Calf Raises (Superset B)
+360 x 5
+450 x 5
+540 x 18
+540 x 12
+540 x 11

Cable Ab Pulldowns (Superset B)
90 x 5
125 x 8
115 x 10
115 x 8

37.5° Incline DB Press
40’s x 10
60’s x 5
60’s x 3
90’s x 5

I don't know what led to this extra strength today. Added a rep to my second set of squats, and my RDL shot up from 385x6 to 405x5. This is nuts considering how fast I've been losing weight lately.

Might have to do with:
-  my creatine loading these past 3-4 days.
- good sleep last night (but I've had that before some other workouts too),
- very high fat meal 2 days ago (not sure if that has any effect)
- the re-feed this past week, but last time I had a re-feed (shown on my weight progress charts) I didn't experience this burst of strength.

Conclusion: it's the creatine? Can't wait to hit upper body after tomorrow to see what happens.

But yeah the muscle retention brought about by fasting is insane! increasing strength while losing 3lbs of bw per week?!