Adarq.org

Week 114

Tuesday - 05/31/16
197.2lbs

-= Workout Log =-

ATG Squat
135 x 12                            >> 3min rest.
185 x 5                              >> Max was probably 415 again. That aint good...
225 x 3                              >> The 320x10 killed my. My 10 rep PR is 325 though, i'm sure. So I'm close to that at least.
275 x 1
315 x 1
365 x 1
405 x 1
355 x 5
320 x 10

Bench Press
45 x 20                        >> 2min rests.
95 x 12                        >> These feel great.
135 x 5                        >> Yeah I'm way under my PR, but I'm still focusing on 100% max effort on each rep.
185 x 3
225 x 1
215 x 5
215 x 5
215 x 5

Romanian Deadlift
225 x 5                     >> Not adding sets to these until I feel I'm stalling.
275 x 3
325 x 8

Incline DB Bench Press
85's x 8 PR               >> 2min rest.
85's x 3                 >> The 80's were missing so I stepped up to 85's. Didn't expect 8 reps!

Seated Calf Raise Machine
90 x 5                 >>45sec rests.
100 x 12 PR                      >> I expect to hit nonstop PRs on these (CNS gains).
100 x 7 PR
100 x 4 PR

Standing Calf Raise Machine                 
495 x 16 PR                   >> 45sec rests.
495 x 7
495 x 4

Felt great after this workout again!

I agree that without scientific basis, we should err on the side of other preferences, like tempo work making us recover better! Im pretty sure i'm the only guy on the board who walks 7+ miles while cutting lol. When i used to keep a calorie log on here, i would have many days of 10-13 miles walking. Well that's what happens when you dont want to pay crazy amounts for a gym membership and have very limited time to play ball anyway. I'm not a fan of running, i find it boring for me

i have found walking to be a great aid in weight loss and also leaning out by increasing caloric expenditure by up to 1,300 calories (but still maintaining a tight deficit). It also didnt cause me muscle soreness whatsoever and didnt get in the way of me hitting heavy PRs. However, i DID notice a better ability to perform high rep squats (8+) when i was regularly doing cardio (basketball) instead of just walking!

In the end, there are various methods that will work for us depending on personal preferences and immediate/long term goals. Scooby i dont suggest HIIT if it will get in the way of strength gains. On the other hand, some sprinting may benefit you. I think you need to find a happy medium and keep the sprinting to a bare minimum, but increase caloric expenditure in some other ways where your legs wont get as tired. Burpees, for example. Idn lol

197.2lbs this morning. overate this weekend but whatever that's okay. at least now I know my upper range of morning weight is under 198 instead of 200 like usual! I would like my upper range to be strictly 195.0 or less, so I'm kinda close.

enjoyed the memorial day extended weekend and my birthday. was supposed to lift yesterday but I didn't, that's okay though. will lift later today and update

Week 113

Friday - 05/27/16
194.6lbs

-= Workout Log =-

Seated Cable Rows
180 x 5                     >> 2min rests.
200 x 3
190 x 8
190 x 8
190 x 8

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 7 PR
45's x 9 PR
45's x 4

Weighted Pull ups
BW x 5                            >> 60sec rests.
+30lbs x 12 PR                  >> Dat drop off...
+30lbs x 4 PR
+30lbs x 4 PR

Negative Dragon Flags
5                  >> 60sec rests.
5                  >> Did 90% of a full rep with 90% strict form!
5

Rear Delt Incline W Flyes
40's x 3                    >> 60sec rest.
45's x 15 PR
45's x 6 PR
45's x 4 PR

Workout felt great! I left the gym feeling good again instead of defeated.

Am I wrong in assuming the soleus assists the quads in transferring energy towards the ground? If the soleus muscles, in the plant position that Myree displays above, would be weak, then the heels would collapse and there would be "no medium" through which the quads could "push through" towards the ground. The gastrocnemius muscles are in active insufficiency in that position, so only the soleus can do the job there.

Am I missing anything?

i think.... yea i think i'll add in seated calf raises. thats a good point.
especially considering i've never done them consistently in my life, and probably several other people here havent either, the returns will be relatively nice since the strength in them should increase quickly.

on second thought, maybe they get enough stimulation from practicing max effort jumps for years? i'll still do seated ones though

maybe i should vid my pull ups?

Your pull-ups are getting very strong... that drop off though.

my drop off is nuts!!! happens for a lot of my lifts, especially as the rest times get shorter.







woke up 196.2lbs today. very close to my 195lb goal. however, if i get down to 195 and then eat at maintenance, my glycogen stores and whatnot will put me at 198. So i'm looking to get closer to 190 during this cut.

on point w/r/t policies you designed and implemented. as someone who's recently done a fair bit of hiring and recruiting, seeing that on someone's CV is a major check mark. hardly matters what the policy is, the point is that it shows initiative and creativity, as well as ability to get buy-in from higher-ups.

thanks, huge light bulb went off in my head when i realized that. stressing it in my cover letter as well.