Adarq.org

Sunday 02/09/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3

High Incline DB Bench Press
45's x 16 >> 2min rests.
45's x 13

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

Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15

Chin Ups
BW x 4
50 x 5 >> 2min rests.
50 x 4
50 x 3
BW x 6
BW x 5

Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8

Wednesday 02/05/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13

Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 4 (T-Style)
30's x 8 (W-Style)
30's x 5 (W-Style)

Standing DB Shoulder Presses
45's x 12 >> 2min rests.
45's x 6
45's x 6
45's x 6

DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15

Inverted Rows
BW x 12 >> 90sec rests
BW x 10
BW x 8

Chin Ups
30 x 8 >> 2min rests.
30 x 4
30 x 4

Leg Raises with Tuck - BW x 12
Barbell Shrugs 325 x 10
DB Split Squats 45's x 6

Sunday 01/31/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 4
185 x 3

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13

Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 15 (W-Style)
20's x 12 (W-Style)

Standing DB Shoulder Presses
45's x 11 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15

Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 6
30 x 4
BW x 8
BW x 6

Inverted Rows
BW x 10 >> 90sec rests.

Got too tired by the end of my workout so I skipped the last 2 sets of rows.

Tuesday 01/26/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 6 >> 2min rests.
185 x 5
185 x 3

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 13

Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 15 (W-Style)
20's x 12 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises
20's x 15 >> 2min rest.
20's x 15

Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 5
30 x 5

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Saturday 01/23/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 5 >> 2min rests.
185 x 4 >> This may have been tougher than last week.
185 x 4

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 12

Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 12 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises
20's x 15 >> 2min rest.
20's x 12

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Chin Ups
BW x 4
30 x 8 >> 2min rests.
30 x 5 >> Went from 7 reps to 8 reps.
30 x 4 >> Did not do the 2 back up sets at BW.

Barbell Shrugs 295 x 15
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6

I feel the cut getting to me now. Btw I've been doing my workouts mostly fasted save some water + electrolytes. So that means I'll do about a ~36hr fast and then lift at around 7-9am. I think I may have to change this and having a pre-workout meal to continue gaining strength on my cut. Maybe delay my first meal until about 6pm, then workout at 8pm and have a 2nd meal after that and that's it.

Tueday 01/19/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 1
185 x 5 >> 2min rests.
185 x 4 >> Jumped from 165x8 to 185x5.
185 x 4 >> Hurts my wrists a bit though, I don't like the feeling.

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 15 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
20's x 12 (W-Style)
20's x 8 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 8
45's x 6
45's x 5

DB Lateral Raises On Incline Bench
20's x 9 >> 2min rest.
20's x 9 >> I don't like how these feel on an incline bench even though it's tougher this way.

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

Chin Ups
BW x 4
30 x 7 >> 2min rests.
30 x 5 >> Went from 20lbs to 30lbs.
30 x 4
BW x 8
BW x 5

Barbell Shrugs 275 x 20
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6

Had a re-feed. Numbers went up quite a bit for single workout. Plan is to go back to 0 calorie rest days tomorrow again.

Friday 01/15/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 6
165 x 6

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 13 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 10 >> 2min rests.
45's x 6
45's x 6
45's x 4

DB Lateral Raises
20's x 13 >> 2min rest.
20's x 10

Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 5
20 x 5
BW x 7
BW x 5

Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8

Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 12
DB Split Squats 45's x 6

Monday 01/11/21

-= Workout Log =-

Medium Incline Barbell Bench Press
45 x 15
95 x 8
135 x 3
165 x 8 >> 2min rests.
165 x 5
165 x 4

High Incline DB Bench Press
45's x 15 >> 2min rests.
45's x 10

Incline Bench Rear Delt Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 10 (T-Style)
20's x 12 (W-Style)
20's x 10 (W-Style)

Standing DB Shoulder Presses
45's x 9 >> 2min rests.
45's x 6
45's x 6
45's x 4

DB Lateral Raises
20's x 12 >> 2min rest.
20's x 12

Inverted Rows
BW x 8 >> 2min rests.
BW x 8
BW x 8

Chin Ups
BW x 4
20 x 7 >> 2min rests.
20 x 4
20 x 4
BW x 7
BW x 5

Barbell Shrugs 275 x 15
Hanging Knee Raises With Tuck BW x 10
DB Split Squats 45's x 5