Adarq.org

Week 80

Thursday - 10/08/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 2
315 x 6
315 x 4
315 x 2

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> 30 total reps woohoo.
135 x 5                      >> Hope to get 8, 6, 5 next time.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2

Deadlift
225 x 3                 >> 60sec rests.
275 x 1                 >> Failed 2nd rep on 1st rep. Failed next set.
335 x 1
375 x 1
370 x 0

Incline DB Bench Press
70's x 8              >> 60sec rests.
70's x 4

Back Extensions
45 x 15                        >> 60sec rests.
45 x 15                        >> I just realized I never really went close to failure on these in my life.
45 x 10                        >> I always stopped what felt like 2-3 reps short, but is really 5-7 reps short of failure!

Standing Calf Raise Machine
225 x 5
285 x 15 PR
285 x 12 PR
285 x 10 PR
 245 x 5 PR
  215 x 5 PR
   185 x 5 PR
    155 x 5 PR

Wtf happened to my deadlift? I think I need more sleep. Also I need to go HARD on back extensions. I've been skimping on protein too.

I think I'll lower to 335 next workout and work up from there each session.

Holy crap i want to squat 405x3 so badly. 360x3 gave me a tested 405 max. So 405x3 should put me at 445lbs. I want to get there at a bodyweight of 195lbs. Thatll be a 2.25x bw squat. I hope to be there in a year.

I should get my bw down to 187 currently. Havent weighed myself in a while. Here's where i want to be:

January - 360x3 at 187lbs
June - 385x3 at 190lbs
January - 405x3 at 195lbs

I may hit my goals much earlier... But i always guess that yet ive been stalling for years lol.

I wonder how single leg hip thrusts would work

I used to do these for glute activation before squatting. Worked great! I did them weightless though.

Week 79

Friday - 10/02/15

-= Workout Log =-

Pull Ups
BW x 5                            >> 60sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 4
+25lbs x 3
+25lbs x 3

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> Last two sets had more external rotation.
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Cable Rows
140 x 5                   >> 60sec rests.
180 x 10
180 x 6
180 x 5
160 x 8
140 x 10

Ab Pulldowns
95 x 5                   >> 60sec rests.
105 x 15
105 x 12
105 x 10

Incline DB W Flyes
15's x 15                   >> 60sec rests.
15's x 10
15's x 8

Cable Pulldowns
180 x 8                   >> 60sec rests.
160 x 6
140 x 12

Week 79

Monday - 09/28/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rests.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
315 x 3
315 x 3
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Could have done many more sets, but would have gotten too sore and miss out on my next bench session.
135 x 5
185 x 3
225 x 1
205 x 5
205 x 3
205 x 3

Deadlift
225 x 3                           >> 45sec rests.
275 x 1                           >> Planning to do cluster sets like this.
335 x 1
375 x 1
375 x 1

Incline DB Bench Press
65's x 8                    >> Stopped here. Don't want to get sore.

Back Extensions
45 x 10                             >> 60sec rest.
45 x 10

Standing Calf Raise Machine
215 x 5                              >> 60sec rests.
270 x 15
270 x 15
270 x 12

Stopped short on a few lifts. I haven't been consistent so it will make me too sore to do any real work for the next workout. I know this because it's happened multiple times recently. I could bench 8x3 today and then 1x1 next workout... or do 5,3,3 today and then 8x3 next workout.

Worked out at a new gym. I have a 4 day free pass right now. membership is 40 a month.

PROS:
- Gym is a 15min walk from my house. Also it's not a huge gym... I walk in and I can start immediately. No need to check in for a min at the front desk, just swipe and go. No need to wait to take an elevator up to the 4th floor. No need to walk across to the other side of the building to get to the locker room. And then do all the same in reverse when I leave. This saves me time!
- Music isn't too loud. And it's music I like. Trance, some techno and house. But non of that cheesy big room EDM shit.
- Seems like most people who go there are no BS and know what theyre doing. It's not the pilates crowd.
- I've been there twice, once to visit and once to lift. Both times I wouldn't have needed to wait for a squat rack or bench to free up. Not crowded.
- It's warm in the gym and humid. I hate cold gyms that make me brittle between sets. This gym is perfect. I stay warmed up and limber.
- They have a standing calf raise machine. It's no longer a pain in the ass loading up the hack squat. I just move the pin into a heavier weight and I'm done. It makes drop sets very easy too!
- Two squat racks and two bench presses. Also two smith machines which will hopefully keep some people away from the racks and benches if needed.
- Top room is cardio and stretching plus some machines, bottom room is mostly weights and a few machines. I like being away from all the cardio and machine people.

CONS:
- One of the squat racks has non-adjustable catches that are too high. I can't squat ATG there. I could move further back but there's lumps on the floor there. Thankfully theres another power cage and nobody seems to use it. So I can only squat at one spot. At least when I come to lift I can start with benching instead of squatting if it's taken.
- The power cage where I squat at is not stable. The whole thing moves when i rack 3 plates or more.
- I don't like the floors. It's not flat at the squat racks either.
- There's almost no room to deadlift. And the spot where I can deadlift is a pain in the ass to deadlift because the floor is slightlyyy lumpy and I don't have much room.
- I hate the plates. They are round, but they wobble a lot.
- The lighting isn't very flattering when checking yourself out in the mirrors 

Overall I'm happy I found this gym. Can't wait to stay consistent and make gains again!

Week 78

Thursday - 09/24/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
185 x 5                                >> This felt easier than I thought it would.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 3
315 x 3

Lunch break workout. I'll finish up after work.

Hate this damn gym. Only two squat racks... and that's where we're also supposed to bench! It should be quiet after work though.

Also it's all octagonal plates. Deadlifting will be a pain I'm sure. It's freezing in there too. Time to buy some long sleeve shirts for lifting.

But you know what, I got used to every gym I hated in the beginning. This is a convenient spot for me and cheap, so I'll get over it and enjoy it 

so don't lower the weight, add rest. get to 8-10 quicker.

yeah i should probably do that for a while until i can get 3x8.

Week 78

Tuesday - 09/22/15

-= Workout Log =-

Seated Cable Rows
140 x 5                            >> 60sec rests.
180 x 3
200 x 3
180 x 12 PR
180 x 10 PR
180 x 8 PR
160 x 8 PR
140 x 12 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

BW Pull Ups
BW x 10                         >> 60sec rests.
BW x 4                           >> I should do more sets.
BW x 4
BW x 4
BW x 4

Ab Pulldowns
95 x 5                          >> 60sec rests.
115 x 12
115 x 8
115 x 6

Rope Face Pulls
? x 12                     >> 60sec rests.
? x 12                     >> Can't remember what weight I used.
? x 12