Adarq.org

Thursday - 12/08/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8               >> Wish I got 4 reps dammit!
135 x 5             >> I think my 10 rep PR is 210lbs but I'm not sure. It was easy today.
185 x 3
225 x 1
240 x 3
200 x 10

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 3 reps with the ROM I wanted on the heavy set.
+65lbs x 5
+15lbs x 10

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

Seated Cable Rows
205 x 5                      >> 2min rest.
225 x 3                       >> Could have hit 6 and 12 it felt like.
250 x 5
210 x 10

Monday - 12/05/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8               >> I hate benching at this gym. I feel like I'm not entirely stable on the bench.
135 x 5              >> My gym's other location has a wider, more solid bench. I always bench more there.
185 x 3
225 x 1
235 x 5
195 x 10

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

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 5

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> ROM is crazy on these. Maybe only first 3 reps of +65lbs were to the very top though.
+65lbs x 5
+15lbs x 10

DB Lateral Raises
40's x 5                      >> 2min rest.
45's x 3
50's x 16 PR
50's x 5

Unilateral Incline DB Rows
65's x 8/arm

Incline DB Rear Delt W Flyes
30's x 8            >> Feels much better doing these with 30's and really activating the scaps.

Machine Rear Delt Flyes
170 x 12 PR

Saturday - 12/03/16

-= Workout Log =-

ATG Squat
135 x 10               >> Just too sleep deprived to do that back up set.
135 x 5
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 3
315 x 1

Seated Calf Raises
185 x 5                >> 45sec rests.
255 x 10
255 x 6
255 x 5

Romanian Deadlift
225 x 5
315 x 3
380 x 10 PR

Tuesday - 11/29/16

-= Workout Log =-

ATG Squat
135 x 10               >> Accidentally had unequal weight on the bar on the 380x1. Thought it was 375.
135 x 5                 >> Could only manage one rep at 355. I was too achy.
185 x 5
225 x 3
275 x 1
335 x 1
380 x 1
355 x 1

Seated Calf Raises
185 x 5
255 x 8

Romanian Deadlift
225 x 5                >> Should def hit 10 by next week when I'm not sick.
315 x 3
405 x 1
375 x 8

Standing Calf Raise Machine
495 x 12

Negative Dragon Flags
8