Adarq.org

Wednesday 03/17/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 3
90's x 5 (med incline) >> 3min rests.
90's x 3 (med incline) >> Can hit a set of 5 with 90's now. Hope to do sets of 8 soon.
90's x 3 (med incline)
60's x 10 (high incline)
60's x 8 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)

Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 3
45's x 10
45's x 8

DB Lateral Raises
30's x 8 >> 2min rest.
30's x 8

??? 03/??/21

-= Workout Log =-

Incline DB Bench Press
45's x 5
45's x 10
60's x 3
90's x 3 (med incline) >> 3min rests.
90's x 3 (med incline) >> Man these feel heavy. Feel weird to think a set of 8 with these used to be no problem at all.
90's x 3] (med incline)
90's x 3 (med incline)
90's x 3 (med incline)
60's x 10 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 12 (W-Style)
30's x 8 (W-Style)

Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
45's x 10
45's x 9

DB Lateral Raises
30's x 10 >> 2min rest.
30's x 8

Chin Ups
BW x 4
50 x 6 >> 2min rests.
50 x 4
50 x 4

Inverted Rows
BW x 13 >> 90sec rests
BW x 10
BW x 8

Tuesday 03/09/21

-= Workout Log =-

RDL
135 x 8
205 x 5
275 x 3
345 x 1
375 x 10 >> 3min rests.
375 x 4 >> Starting to feel these hit my hamstrings more.
375 x 4

DB Split Squats
60's x 8 >> 2min rests.
60's x 5
60's x 3

Barbell Shrugs
345 x 15 >> 60sec rests.
345 x 8
275 x 15

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights + 20lb dumbell x 6 >> 90sec rests.
10lb ankle weights + 20lb dumbell x 5
10lb ankle weights x 10
BW x 10

maybe its time to get interested in something else.

Tuesday 02/23/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
255 x 3
345 x 1
375 x 8 >> 3min rests.
375 x 5
375 x 5

DB Split Squats
45's x 12 >> 2min rests.
45's x 7
45's x 6

Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
BW x 12
BW x 8

High Incline DB Bench 45's x 20
Rear Delt T's 30's x 8
DB Shoulder Press 45's x 12
Chin ups 45 x 5

Friday 02/19/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
255 x 3
325 x 1
345 x 1
375 x 8 >> 3min rests.
375 x 4
375 x 4

DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 6

Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 8
275 x 12

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
BW x 12
BW x 12

High Incline DB Bench 45's x 15
Rear Delt T's 20's x 10
DB Shoulder Press 45's x 10
Chin ups 45 x 4

Friday 02/19/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
255 x 3
275 x 1
305 x 1
345 x 1
375 x 8 >> 3min rests.
375 x 3
375 x 3

DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 6

Barbell Shrugs
345 x 12 >> 60sec rests.
345 x 6
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
   BW x 3 (drop set)

Thursday 02/11/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
345 x 1
375 x 6 >> 3min rests.
375 x 4
375 x 3

DB Split Squats
45's x 12 >> 2min rests.
45's x 6
45's x 5

Barbell Shrugs
345 x 13 >> 60sec rests.
345 x 6
275 x 10
275 x 10
275 x 10

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
BW x 12
BW x 8