Adarq.org

Week 145

Tuesday - 01/10/17

-= Workout Log =-

ATG Squat
135 x 10             >> Yay I can move up to 370 now.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 4

Seated Calf Raises
185 x 5                         >> 60sec rests.
255 x 10
255 x 6
255 x 5

Romanian Deadlift
275 x 5
315 x 2
365 x 1
405 x 8

Standing Calf Raise Machine
570 x 10             >> 60sec rests.
570 x 8
570 x 6

Negative Dragon Flags
5              >> 60sec rest.
5

not going to shave my head anytime soon. too many questions about being natty or not. will stay drug free until its legal.   

haha nice 

Heh, you should see my squats sometimes

i'll do something like 365x3, rest 3min, 315x3

 

Week 144

Thursday - 01/06/17

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                >> Wow the 275 wasn't even that bad! Max might even be 285...
135 x 5              >> Backup set was damn hard!
185 x 3
225 x 1
275 x 1 PR
250 x 5 PR
215 x 4

Seated Cable Rows
200 x 5                     >> 2min rest.
220 x 3
240 x 1
260 x 5
220 x 10 PR

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

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3
+65lbs x 4
+20lbs x 8

DB Lateral Raises
40's x 5             >> 60sec rest.
45's x 3
50's x 12
50's x 3

Chest Supported DB Rows
65's x 6/arm

Incline DB Rear Delt W Flyes
35's x 10

Machine Rear Delt Flyes
170 x 8
 120 x 12

Week 144

Tuesday - 01/04/17

-= Workout Log =-

ATG Squat
135 x 10             >> Did not expect to hit 3 reps with 365. Haven't squatting in like 10 days.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 3

Seated Calf Raises
185 x 5
255 x 8

Romanian Deadlift
275 x 5               >> I would have expected my low rep squats to drop, not my high rep deads!
365 x 1
400 x 5

Standing Calf Raise Machine
570 x 8

Negative Dragon Flags
5

Took it easy today.

And dammit I skipped friday's leg workout ahhh.

=======

it's wednesday and my legs arent sore at all, so i cant really try the leg drain thing. well i might try it anyway out of curiosity

Week 144

Monday - 01/03/17

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 1
250 x 4 PR
215 x 8 PR

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3
+65lbs x 4
BW x 8

Incline DB Bench Press
80's x 9                      >> 2min rest.
80's x 3

Seated Cable Rows
200 x 5                    >> 2min rest.
220 x 3
240 x 1
260 x 5 PR
220 x 5

Been so lazy lately to lift. Missed 2 lower body workouts in a row
At least my bench is increasing. Planned to do lateral raises with legs tomorrow


===============

woke up today (tue) and weighed in at 206lbs. whoaaaaaaa.
time to do intermittent fasting and start cutting slowly! not tracking calories until i really have to. goal is 195lbs. I don't think I have to get to 190lbs anymore. I should have more muscle on me at this point, but we'll see!

Week 143

Thursday - 12/30/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                 >> Whatttttt.
135 x 5
185 x 3
225 x 1
245 x 6 PR
215 x 5

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Only 3 rep with full ROM dammit

Incline DB Bench Press
80's x 10                      >> This was really hard for some reason.

Seated Cable Rows
205 x 5
220 x 3
240 x 1
260 x 4 PR

Really happy about my bench going up again. Estimated max is 285lbs, wow! I feel like a 315lb bench is finally going to be within reach one day. But we'll see lol.

I was very lazy this workout (yet PR'd) so I didn't do much. Throwing in lateral raises with lower body tomorrow.

Week 143

Monday - 12/26/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                 >> I may be able to hit 245x6 next week based on how this felt!
135 x 5
185 x 3
225 x 1
245 x 5
215 x 8 PR

Seated Cable Rows
205 x 5                      >> 2min rest.
225 x 3
255 x 6
225 x 10

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

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Hit all 5 reps with full ROM!
+65lbs x 5

DB Lateral Raises
40's x 5                  >> These got even easier.
45's x 3
50's x 16

I was pretty damn lazy and a little sick, so I shortened the workout, yet I have been hitting PRs. This is great.