Adarq.org

Monday - 11/25/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> The 100x3 was way too hard.
60's x 5 >> Might add in an extra day of these per week working up to 100x1 for that neural efficiency.
90's x 1
100's x 3
90's x 8
90's x 6
90's x 6

DB Rear Delt Flyes on Incline
20's x 10 >> 60sec rests.
20's x 10

DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.
20's x 15

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

Chin Ups
BW x 5 >> 3min rests.
+60 x 5
+60 x 5
+60 x 3

T-Bar Rows
135 x 10 >> 2min rests.
135 x 8
135 x 6

Lowered the volume since I'm cutting hard. Highly doubt I could have done one of my higher volume workouts today.
Again, strength is down probably due to way lower muscle glycogen levels. Basically I'm working out every other day and doing and all-day fast on my rest days.

So strength gains via neural adaption don't apply to RFD

Say what now?
I woulD have figured the strength gains were partially due to rate coding thus leading to RFD

Very interesting study. From personal experience all i needed to do was simply increase my squat:bw ratio while keep practicing my jumps and i was good to go. Never noticed any marked improvements from shock plyos, though i never took them seriously either. But my vert scaled directly with my squat:bw ratio, even back when i was a one footed jumper it did

Thursday - 11/21/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> Top set suffered probably due to not lifting for a week. Back ups remained the same.
60's x 5
90's x 1
100's x 3
90's x 10
90's x 6

37.5° Incline DB Pinch Press
60's x 7

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 60sec rests.
40's x 15

DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 15
20's x 12

65° Incline Seated Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 6

Standing DB Shoulder Press
40's x 12 >> 60sec rest.
40's x 6

Overhead Cable Tricep Extension
60 x 12 >> 2min rests.
60 x 10
60 x 8

65° Incline Seated Lateral Raises (again)
20's x 8 >> 60sec rest.
20's x 6

Pendlay Rows
135 x 8 >> 3min rests.
135 x 3
185 x 3
225 x 1
245 x 5
245 x 5
245 x 5

Chin Ups
BW x 5 >> 3min rests.
+60 x 6
+60 x 4
+60 x 4

T-Bar Rows
145 x 8 >> 60sec rests.
135 x 8
135 x 5

Chin Ups (again)
BW x 5 >> 60sec rests.
BW x 5
BW x 5

Lots of volume today. Lowered the rest times on shoulder work from 90sec to 60sec since it's getting easy and I'm missing a lot of dumbells at my gym.

Cut starts Friday (today at the time of writing this). Planning an all day fast. Afraid my squat will suffer tomorrow due to not squatting since last week plus cutting, but oh well.

Saturday - 11/16/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8 >> Increased to 8 reps on back up set... nice. 100x5 still feels so far away though.
60's x 8
60's x 3
90's x 1
100's x 4
90's x 8
90's x 5

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 15
40's x 15

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
20's x 15

65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 8
20's x 6

Standing DB Shoulder Press
60's x 2
40's x 15

Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+60 x 5
+60 x 5
+60 x 4

T-Bar Rows
145 x 10 >> 90sec rests.
135 x 6
125 x 6

Chin Ups
BW x 8 >> 90sec rests.
BW x 6
BW x 5

Got slightly stronger on pretty much every lift... noice.

^ha, oh man. I dont get any sleep attacks (yet...). He likes to sleep by my feet. Sometimes he’ll plop onto my actual pillow above my head and share the pillow with me. Lately he has been sleeping in other parts of the house and now i miss it lol.

And he is definitely handsome!

Tueday - 11/12/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 6
60's x 3
90's x 1
100's x 4
90's x 6
90's x 6

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 15

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15

65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 7
20's x 7

Chin Ups
BW x 5 >> 3min rests.
+55 x 7
+55 x 4
+55 x 3

T-Bar Rows
135 x 12 >> 90sec rests.
135 x 6
125 x 5

Improved on nearly everything by a tiny bit. Had a shorter workout because I.... ran out of time. Have to stop sleeping in.

Saturday - 11/09/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 1
100's x 3
90's x 10
90's x 6
90's x 4

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 12
40's x 10

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 10

65° Incline Seated Lateral Raises
20's x 15 >> 90sec rests.
20's x 8
20's x 8

Standing DB Shoulder Press
60's x 5 >> 90sec rests.
60's x 3
40's x 15

Pendlay Rows
135 x 8 >> 90sec rests.
185 x 3
225 x 1
235 x 8
235 x 5
235 x 5

Chin Ups
BW x 5 >> 3min rests.
+55 x 6
+55 x 5
+55 x 5

T-Bar Rows
135 x 10 >> 90sec rests.
135 x 6
135 x 5

Chin Ups
BW x 10 >> 90sec rests.
BW x 5
BW x 5

Improved slightly on basically every single lift!

Thursday - 11/07/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5 >> Pushed myself and hit 8 reps! Or what is 7? I think 8.
185 x 3
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 8
315 x 3
315 x 3

RDL
135 x 8 >> Forgot my straps at home. Used a mixed grip but couldn't hold onto the bar.
225 x 3 >> Felt like I had 8 reps in me but oh well!
315 x 1
345 x 5

Cable Ab Pull Downs
+105 x 3 >> 3min rests.
+120 x 10 >> Looks like the machine is smooth again, so I was able to do 120.
+110 x 8
+110 x 5

DB Lunges
60's x 8 >> 2min rests.
60's x 6
60's x 6

Good Mornings
165 x 11 >> 2min rests.
165 x 9
165 x 9

Leg Press Machine Calf Raises
+540 x 16 >> 60sec rests.
+540 x 10
+540 x 12
+540 x 12
+540 x 10

Awesome to see my lifts keep going up! Hoping to squat 315x10 soon after which I think I should cut. Abs, though looking softer, are still visible. My main issue is putting on weight on my face which I hate

Added some volume with more lunges and goodmornings since I couldn't deadlift much without my straps