Adarq.org

Finishing up an 8,000 word paper over the next few days, IEEE style. Man, this has been a journey.

Already finished a 5,000 word paper IEEE style a couple of weeks ago and my professor wants to submit it for publication, so that's cool. I don't want to though. I don't think it's my best work at all, and being that it is a tutorial paper (I pull recent relevant research to talk about a topic - no experimenting or new ideas of my own) I feel like its too similar to the articles I pulled information from and I'll get flagged for plagiarizing or something once humans read it over and not bots. I certainly used another article for most of my... inspiration.


 

Week 141

Thursday - 12/16/16

-= Workout Log =-

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

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 4 reps with the ROM I wanted on the heavy set.
+65lbs x 5
+20lbs x 8

Incline DB Bench Press
80's x 11                      >> 2min rest.
80's x 4                        >> Finally hit 11 reps here.

Seated Cable Rows
215 x 5                      >> 2min rest.
235 x 3
255 x 6 PR
215 x 11 PR

DB Lateral Raises
40's x 5                       >> 60sec rest.
45's x 3
50's x 16
50's x 5

Unilateral Chest Supported DB Rows
65's x 8/arm

Incline Rear Delt W Flyes
30's x 12

Machine Rear Delt Flyes
170 x 12
 120 x 8

^ Add to that, the fact that your stomach likely isn't empty when you ingest whey. So absorption of whey isn't going to be fast anyway with all that other food getting in the way. Oh and if you drank 3 cups of milk, that 6g of casein right there getting in the way too!

On an empty stomach after fasting for a bit, sure, you'll hit that "1hr peak absorption rate for whey" or however long its purported to take these days. But yeah screw the timing pretty much.

easy on the blowjobs man, all that bobbing can give you a headache before squats!


 

Week 141

Monday - 12/12/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8               >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least.
135 x 5             >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log.
185 x 3
225 x 1
240 x 4
205 x 10

Seated Cable Rows
210 x 5                      >> 2min rest.
225 x 3                       >> I've hit about 230x10 before, but not after a heavy set! So that's a PR.
255 x 5 PR
215 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               >> Got only 3 reps with the ROM I wanted on the heavy set (again).
+65lbs x 5
+20lbs x 8

DB Lateral Raises
40's x 5
45's x 3
50's x 16
50's x 5

Unilateral Chest Supported DB Rows
65's x 8/arm

Incline Rear Delt W Flyes
30's x 12

Machine Rear Delt Flyes
170 x 12           >> Going to drop set these from now on.
 120 x 8

Workout felt great! Good to PR in rows! Hopefully I finally break through my bench plateau as well and get to 255x5 or something

<a href="http://www.youtube.com/watch?v=30RCODlLsO0" target="_blank">http://www.youtube.com/watch?v=30RCODlLsO0</a>

Those are my lateral raises with 50's.
With 45's I can do no swinging, full ROM, arms bent.
WIth 40's I can do a bunch of the above ^
With 35's I can do the above but with locked elbows as well.


As you all probably know, I'm not a fan of bullshit ROM and form. But I don't really see any other way to progress on shoulders with lateral raises! I think I will start doing bb overhead presses again. The reason I avoided them for years is because my triceps would always take over the movement and my delts never grew. Now that my delts have caught up, and if I be sure to use proper form, I can do them and target my delts directly!

Week 140

Saturday - 12/10/16

-= Workout Log =-

DB Lateral Raises
40's x 5        >> 60sec rest.
45's x 3
50's x 16
50's x 6

ATG Squat
135 x 10             >> The 385x1 was actually not too hard!
135 x 5               >> It feels so good to finally make gains in the squat.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3

Romanian Deadlift
225 x 5
315 x 2
385 x 10 PR

Ran out of time, that's all I could do. Feels amazing to go hard for one set on a few lifts and then that's it. I mean the physical feeling of how I feel afterward is great.

meermin.es

cheaper than allen edmonds, quality is as good, shoes look better. meermin are probably the cheapest dress shoes you should buy.

Wow those are some good prices for good dress shoes...

i ended up getting a couple of allen edmonds on black friday for $197 each. i could still return them, but i figured i'd snag them incase i dont find a better alternative... and they come in width EEE. Which for the shoes I bought, is exactly what i needed. it's the first time in my life that dress shoes fit me properly!

Week 140

Tuesday - 12/06/16

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Finally hit 4 reps! Moving up to 360lbs next.
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 4
315 x 8

DB Lunges
90's x 6/leg     >> Haven't done these in a while so of course I dropped by 2 reps.

Seated Calf Raises
185 x 5            >> 45sec rests.
255 x 9
255 x 5
255 x 5

Romanian Deadlift
225 x 5                     >> Should be able to hit 10 reps next time.
315 x 3
405 x 1
385 x 8

Standing Calf Raise Machine
495 x 3            >> 45sec rests.
570 x 10
570 x 6
570 x 6 PR

Negative Dragon Flags
5           >> Abs still very sore from Sunday so I cut it to 5.