Adarq.org

Tuesday - 11/06/18

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
3 scoops protein                +360               72g
0 cups milk                     +000               
5 cups greek yogurt             +1,150             110g
half a bottle of honey          +720
1 tblsp blueberry jam           +50
1 cup ice cream                 +200               3g
coffee and buscuits             +300
grapes                          +100
3 fun size twix bars            +240               3g
tea                             +100
3 tblsp peanut butter           +300               16g
Total in                        +3,470             204g

BMR                             -1,800
Walked 4 miles                  -400
Worked Out                      -300
Thermic Effect of Food          -300
Total out                       -2,800    

Balance                         +670

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 3
225 x 1
275 x 5  >> 3min rest.
275 x 4  >> 3min rest.
275 x 3

Barbell Shrugs
275 x 5
315 x 12
315 x 8  >> 60sec rest.
275 x 12  >> 60sec rest.
275 x 8  >> 60sec rest.
275 x 8  >> 60sec rest.

Prone Leg Curls
90 x 5
125 x 12  >> 2min rest.
125 x 8

Back Extensions
+65lbs x 15

Leg Press Machine Calf Raises
315 x 5
495 x 15
495 x 15  >> 60sec rest.
495 x 12  >> 60sec rest.
495 x 12  >> 60sec rest.
495 x 10  >> 60sec rest.

Cable Ab Pulldowns
95 x 5
125 x 12  >> 90sec rest.
125 x 8  >> 90sec rest.
115 x 8

Hanging Leg Raises
10 >> 90sec rest.
6

Just updated my log.

Ate those chocolates at the end, and drank lots of tea with sugar... maybe I shouldnt have :/

Want to do more sets of hamstring stuff but I kept it low to avoid huge soreness (I haven't done leg curls in ages).

So here are my current goals. Low incline DB bench 100's x 10, pull up +100lbs x 5, seated cable row 270 x 15, squat 315 x 5, RDL 455 x 5. I want to be really cut again. My body weight is like high 180's yet i'm less cut than i used to be at low 190's. It's due to my legs shirking since i can barely even max 315 on my squat at the moment. Even my face looks fatter yet I haven't been this light since high school. This is crazy! I lowered my estimated BMR to 1800 instead of 1900 or 2000 since i definitely have noticeably less muscle.

My PRs are DB bench 100x6, pull up +85lbs x 7 i think, seated cable row 270 x 12 i think, Squat 455 x 1 (and my phone ran out of memory while recording lol, i do have a clean and easy 435 on camera though), RDL about 455 x 6 im pretty sure

Diet plan is to try getting >150g protein per day, while cutting some weight. I want to lean out before putting on some muscle. It shouldn't negatively affect my strength gains too much consindering I've been stronger before, so I can probably still make neural gains while cutting a few pounds.

Lifting 2 upper 2 lower. But i travel a lot for work and that may screw up. Thinking of breaking even on lifting days and -500 on off days? I don't know. -500 every day was tough for me -- been suffering from a lot of binge eating lately. However, this will put me at only -1,500 per week, but that should be fine with my intermittent fasting. Should allow for decent strength gains while losing a few pounds. Aiming to lose maybe 5 more MAX.

Monday - 11/05/18

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES          PROTEIN
4 scoops protein                +480               96g
3 cups milk                     +450               24g
6 deglet noor dates             +150               0g
5 huge medjool dates            +350               0g
Some feta cheese                +200               10g
4 eggs                          +350               24g
1 cup greek yogurt              +250               22g
1 tablespoon honey              +75                0g
Piece of bread                  +150               0g
Total in                        +2,455             154g

BMR                             -1,800
Walked 6 miles                  -600
Worked Out                      -300
Thermic Effect of Food          -200
Total out                       -2,800    

Balance                         -245

-= Workout Log =-

Low Incline DB Bench Press
50's x 10
60's x 5
70's x 3
80's x 1
90's x 5  >> 3min rest.
90's x 3  >> 3min rest.
75's x 8  >> 60sec rest.
75's x 6  >> 60sec rest.
75's x 5

Pull ups
BW x 5
+35lbs x 3
+60lbs x 5  >> 3min rest.
+60lbs x 5  >> 3min rest.
BW x 8  >> 60sec rest.
BW x 7  >> 90sec rest.
BW x 6

DB Lateral Raises
35's x 8
45's x 3
50's x 12  >> 60sec rest.
50's x 8  >> 2min rest.
45's x 15

Seated Cable Rows
200 x 5
220 x 3
240 x 6  >> 3min rest.
240 x 5  >> 60sec rest.
200 x 10  >> 60sec rest.
200 x 6  >> 60sec rest.
200 x 5

DB W Rear Delt Flyes
25'x 15  >> 60sec rest.
25's x 12  >> 60sec rest.

DB Rear Delt Flyes
25'x 15  >> 60sec rest.
25's x 12

Lateral Raises
45's x 12

I miss Dreyth!!!

Hope you're doing well and update us on your progress / career soon.

Still around

I dont take weights as seriously anymore. Lately my body has somehow been letting go and ive been stalling. Knees are still kinda messed up from that injury a few years ago. Squatting 275x5 now. Would like to just get to 315x5 and maintain that at least. Hit like a 455x6 RDL or something like that a year ago, and then i stalled and regressed again :/ story of my life

My legs are way smaller than before even if my upper body isnt. I noticed my face is fatter! I guess the big muscular legs lowered my bf% to the point where it even had an effect on my face! I hate having a soft face, and i justttt came across a pic of how ripped i used to be a few years ago and now inwant that back. I actually just came to this site now to see what my numbers were in march 2015 because i had a decent body then and chiseled face. And by chance you guys left me a comment here haha

Lifes been good. Never better actually. Praying 5x/day now in fact. No more partying, much more respect for my parents, never ever have anxiety or depression anymore, my irritability is gone, patience is through the roof, i dont care at all who’s ahead of me in the corporate world at all i just care about myself. I cant believe what a difference *actually practicing* my religion has made on me. Wish i started sooner. I had no clue what i was missing out on. Such tranquility in my heart. Still working for deloitte cyber security consulting. Stilll trying to make moving to Macedonia a reality. Really want a wife. And to be extra ripped again (by my standards - i still look great compared to the average population)

Just so lazy to post

When my left knee screwed up, it kinda healed, then right knee screwed up once my squat was getting back to 405 max. It screwed up in the same way as the left, so im doing what my PT had me do for my other knee. I notice relief right away. Glute med activation basicaly

Currently RDLing 445x6, kinda deep too, at like 200lbs bw
Dropped barbell benching completely. Just felt like trying incline dumbell only. Stuck with it for like two months. Tried out a 2 plate bench for fun... oh God the strain on the shoulders! I might still with DBs only for a while. Currently at 100’s x6 at a low incline, followed by 90’s x8 at mid incline

Pull ups - 5 clean reps with 80lbs attached

Played light bball to see how my knees feel tomorrow. Only jumped hard once - touched rim from standstill

Enjoying life with the little money they have, unfortunately. Then again so many complain about low salaries yet they don't realize they live in 2-4 story houses!

I haven't posted these on any social media. I was thinking of dumping all of them into a new IG, maybe I'll do that (i deleted my IG a while ago).

Been so lazy to post. Haven't made real lifting progress - just been cutting extra slowly. Enjoying a nice ramadan right now. Getting kinda cut. Not as cut as last time (yet) but I clearly have more muscle so the potential is there.

Oh and I'm in Europe for ~3 months so maybe I'll update with some nice pics at some point.

Week 154

Monday - 03/06/17

-= Workout Log =-

Bench Press
45 x 20                  >> 2min rest.
95 x 8                    >> This felt very light, but I rested way too long between warm ups.
135 x 5                  >> I was not stable during the worksets as a result.
185 x 3
225 x 2
255 x 3
215 x 8

Pull Ups
BW x 5                 >> 2min rest.
+30lbs x 3             >> 4 reps with full ROM
+60lbs x 5
BW x 8

Incline DB Bench Press
80's x 10              >> 2min rest.
80's x 6

Seated Cable Rows
200 x 5                 >> 2min rest.
220 x 3
240 x 1
270 x 3
240 x 6

Too lazy to update food log lately. I'm looking cutter though!

Don't know what it is about these pics that makes the plate look small, but that's a 10" plate.

$6.53 after tax