Adarq.org

Thursday - 07/28/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 8
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1

Bench Press
45 x 10             >> 2min rests.
95 x 8                >> Bench is stalling again.
135 x 5
185 x 3
225 x 1
245 x 1
235 x 5
225 x 4
225 x 2

DB Lunges
55's x 8/leg PR

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

Romanian Deadlift
225 x 4
275 x 2
315 x 1
375 x 5

Seated Calf Raises
115 x 5              >> 45sec rests.
150 x 6
140 x 6
140 x 5

Machine Calf Raises Non-Stop
495 x 15               >> 45sec rests.
495 x 10
495 x 10

-= Study Log =-

Textbook #1
Read chapter 3 of 21

Review Questions
Chapter 3 (24 cards)

Real Test Questions
Learned 20 cards (40/2,300)

In a way, it might be the other way around, since you use more weight - there's a bigger chance that one of the smaller muscles gets overwhelmed and messes up your form/compromises stability.

Friday - 07/22/16

-= Workout Log =-

DB Lunges
50's x 8/leg                     >> 2min rest.
50's x 8/leg

Back Extensions
BW x 5             >> Didn't have my straps for RDLs so did these instead.
45 x 8              >> Didn't do much... trying to avoid soreness since I barely do these.

Lateral Raises
35's x 5                >> 60sec rests.
45's x 3
50's x 8
45's x 10
45's x 6

--- 7 hours later ---

Romanian Deadlift
225 x 5                 >> Didn't expect to hit 8 reps since I did legs earlier.
275 x 3                 >> PR is 385x8. Not so far off from that anymore.
315 x 1
365 x 5

Seated Cable Rows
200 x 5
220 x 3
240 x 1
260 x 1
240 x 5

Weighted Pull ups
BW x 5
+25lbs x 3
+50lbs x 10

Rear Delt Incline W Flyes
45's x 3
50's x 6

Negative Dragon Flags
10

Thursday - 07/22/16

-= Workout Log =-

Bench Press
45 x 10
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
235 x 6

Seated Calf Raises
115 x 5
150 x 6 PR

Incline DB Bench Press
80's x 12

Machine Calf Raises
495 x 12