Adarq.org

Saturday - 09/29/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 315 felt was easy, so I thought I’d go for 295 instead of 280.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
295 x 5

RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself again and went up a bunch of weight.
315 x 1
365 x 1
335 x 7
335 x 4
335 x 4

Leg Press Machine Calf Raises Superset A
+500 x 15
+500 x 12
+500 x 10
+500 x 10
+500 x 10

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 6
315 x 5

Cable Ab Pull Downs
+115 x 3 >> 2min rests.
+105 x 15
+105 x 8
+105 x 6

Bench Press
45 x 20 >> Just a few weeks ago i couldnt bench 225x1!
95 x 12
135 x 5
185 x 3
225 x 1
255 x 1

Strength is going up crazy fast! Of course these are just regains and i’m bulking but still, it feels nice

Friday - 09/27/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 13 >> 90sec rests.
20's x 10
20's x 8

Seated Strict Lateral Raises
20's x 13 >> 60sec rests.
20's x 8
20's x 6
20's x 5
20's x 4

Bent Over Barbell Rows
135 x 5 >> 3min rests.
185 x 1
205 x 6
205 x 5
205 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 4

T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 6

Chin Ups
BW x 10 >> 60sec rest.
BW x 5

Nice steady progress continues. I plan to start IF on monday and maintain my weight. My face is getting soft!

Thursday - 09/26/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8  >> I think i’m capable of 205x6, maybeee x7
135 x 5 >> The 245x1 was easier than expected
185 x 2
225 x 1
245 x 1
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Incline DB Bench Press Plus
70’s x 12 >>3min rest
70’s x 10

Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10

Incline DB Bench Press Plus
70’s x 10

Thinking of dropping to 3 sets of heavy benches with higher weight because the first few sets feel pretty light. Would also be easier on my shoulders. And i think i regained an okay amount of neural strength in my bench at this point, so there probably isnt much need for 7-8 sets of benches anymore unless i'm trying to bust through a plateau

btw, incline db bench press "plus" refers to push the shoulders forward at the top for some serratus activation

Wednesday - 09/25/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 3min rests.
135 x 5 >> Was supposed to do sets of 265 but I was feeling good, so I pushed myself.
185 x 5 >> I think that's what I've been lacking a lot of. I've forgotten how much I used to push myself in the past!
225 x 2
275 x 1
295 x 1
275 x 5
275 x 5
275 x 5

RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself here as well. Was scheduled for 305... went to 315 and thought maybe 4-5 reps. Hit 8!
275 x 1
315 x 8
315 x 4

Barbell Shrugs Superset A
315 x 8
315 x 8
315 x 8
315 x 6

Cable Ab Pull Downs Superset A
+105 x 3
+115 x 10
+115 x 6
+115 x 5

Was running out of time so I left calves for tomorrow's benching day.

Tuesday - 09/24/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 8
20's x 6

DB Rear Delt W Flyes on Incline
20's x 14 >> 90sec rests.
20's x 13
20's x 12

Seated Strict Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 5
20's x 4

Chin Ups
BW x 5 >> 3min rests.
+40 x 7
+40 x 5
+40 x 4

Bent Over Barbell Rows
135 x 3 >> 3min rests.
185 x 1
200 x 5
200 x 5
200 x 5

Chin Ups
BW x 10
BW x 5

T-Bar Rows
+115 x 6 >>45 sec rest.
+115 x 4

Saturday - 09/21/19
Weight:

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 5
225 x 2
275 x 1
265 x 5

RDL
135 x 5
225 x 3
275 x 1
305 x 8
305 x 6
305 x 4

Leg Press Calf Raises Superset A
+500 x 13
+500 x 12
+500 x 11
+500 x 10
+500 x 10

Barbell Shrugs Superset A
295 x 12
295 x 8
295 x 8
295 x 6

Cable Ab Pull Downs
+105 x 3
+105 x 12
+105 x 6
+105 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 2
235 x 1

The sick feeling was a false alarm (but it's been accurate before lol).

Had a great workout. The 235 at the end felt easy, might have been a 35lb bar not sure.

Friday - 09/20/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 10
20's x 8
20's x 6

DB Rear Delt W Flyes on Incline
20's x 15
20's x 15
20's x 12

Seated Strict Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 15
15's x 12

Bent Over Barbell Rows
135 x 3
185 x 1
195 x 5
195 x 5
195 x 5

Chin Ups
+40 x 6
+40 x 5
+40 x 4

T-Bar Rows
+115 x 6
+115 x 6

Chin Ups
BW x 9
BW x 7

Workout felt great! Already seeing a difference in size/definition in my upper body from this higher volume. Could just be the pump that lasts a few days, but it's still providing me nice motivation. I didn't feel dead by the end of this workout either.

I've been hitting shoulders before back now (instead of after), and starting them with the rear delts. I've been doing this for about a year now and definitely noticed a big difference in shoulder size. They use to be lagging quite a lot, but they've caught up a bit now.