Adarq.org

wait... what is this... is this the holy grail? Never seen this before:

https://www.youtube.com/watch?v=7JRGuerjHko

The legs are under the pad so i can go heavy as hell. It'll invoke hips of course, but they will be isometrically contracting. actually the snugger the fit of your thighs under the pad, the less hips you'll have to use! And its the RA that is DEFINITELY the prime movers here. YES.

gotta try these out.

I'll see what hits my RA better.

I was starting to have a problem with the cable crunches though. There was nothing for me to hook my ankles under, so if i went up another 10-20lbs, it'd be almost impossible for me to perform them. So I needed an alternative anyway.

Swissball cable crunches are another option. They may get impractical to do though. But I think I can hook my feet under something when I do them. Im sure I can go damn heavy on those with minimal hip flexor work.

I just want to hypertrophy the shit out of my abs and I feel like there is, at the moment, no solution in terms of an exercise I can do long term (years) to constantly progress on that has the RA as the PRIMARY movers. Cable crunches were the only ab exercise to give me a pump in my RA. I mean an actual pump. When I would bend over to tie my shoes, my fridge abs would get in the way. Sure i've fell a burn in my "lower abs" from hanging leg raises, but those are hip flexors you're feeling:

The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised.

http://www.exrx.net/WeightTraining/Myths.html

They mostly work the RA isometrically (unless you flex your waist hard at the top) but I still never had an RA pump from them. Abs get enough isometric work done in the form of squats, deads, pull ups, etc. I want to directly hypertrophy them 

Week 65

Monday - 06/22/15
184lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Omfg the 360x3 was so difficult. This is the first time I've squatted in months where I've had to grunt.
185 x 5                      >> Crazy hamstring soreness that was giving me a sharp pain so I cut the back up sets short.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Still some bad pec soreness. Felt like my pecs were going to rip. Had to stop.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 2

Deadlift
235 x 3                    >> Strength dropped a little here. I've gotten 5 reps at this before.
305 x 1
335 x 1
375 x 3

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 9

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6

Cable Row
175 x 12                 >> 60sec rests.
175 x 9 PR

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10
+250lbs x 8

BW Pull Ups
BW x 5
+25lbs x 3
+50lbs x 2
BW x 10
BW x 10
BW x 8
BW x 7 PR
BW x 5 PR

Did not do abs. I don't know what to do for them. I can't do cable crunches anymore because I snapped the cable going heavy. In addition, hanging leg raises hits the psoas wayyyy more than the rectus abdominus. I want something that hits the actual abs HARD and DIRECTLY. Gotta do some looking up on exrx then...

Didn't do back extensions since my hams were crazy sore.

Workout took like 2hr 40min, including a meal after squats.

How the fuck did I drop to 184lbs. Maybe I dropped to like 190lbs recently, and then ramadan started and i lost water weight plus muscle glycogen? I stopped weighing myself every workout. I should have continued.

I need to friggen stuff myself more at night. And I'm not getting nearly enough protein either. Time to indulge on some high calorie foods non stop.... MCDONALDS

Week 63

Tuesday - 06/09/14
190lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                        >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 8
+250lbs x 6

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 12 PR
35's x 6 PR

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Seated Cable Rows
175 x 12                      >> 60sec rests.
175 x 9 PR

Pull Ups
BW x 5                          >> 60sec rests.
+25lbs x 3                    >> Dropped on these dammit.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5
BW x 4

Cable Crunches
130 x 12 PR                >> 60sec rests.
130 x 8 PR
130 x 6 PR

Pretty good workout. I tried to dunk before lifting. Was not getting nearly as high as I did the other week, which tells me I was deloaded that other week.
I couldn't manage a single two hander, wtf man. I'll try doing some dunks on thursday (my next leg day) and see how high I can get.

Week 63

Monday - 06/09/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Jumped up to 360x3. Felt great. Def have 365x3 in me, which is my PR heheh.
185 x 5                      >> Also jumped up the back up sets from 280 to 315 because I felt like it. Much easier to load up on the bar.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Fuck yeah getting close to my PR of 200 x 10, 10, 8.
135 x 5                      >> I'll be sure to hit it after next workout probably.
185 x 3
225 x 1
200 x 10
200 x 8
200 x 7
200 x 5

Deadlift
245 x 3                      >> Moved up to 375lbs because I felt good this time. Maybe it's because my back up squats sets were heavier but less reps?
335 x 1
375 x 5

Incline DB Bench
70's x 12                      >> 60sec rest.
70's x 8

Back Extensions
45 x 12
45 x 12
45 x 12

What an awesome workout. Getting close to PR's in all of my lifts. Fuck yeah.

Week 62

Thursday - 06/05/14
191lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Lots of focus on form from now on. I can finally move up to 200lbs now and aim to match my PR of 10, 10, 8!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 10

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> For some reason on the days that I do 3 triples, they are pretty slow and less explosive than my 365x1.
185 x 5                      >> I need to stay focused on the triples.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
305 x 8

Incline DB Press
70's x 12                             >> 60sec rest.
70's x 10

Deadlift
245 x 3                     >> God damn this was tough. Probably because I missed my last deadlift workout.
315 x 1
370 x 5

Back Extensions
45 x 12                         >> 60sec rests.
45 x 12
45 x 8

Great workout overall. Can't wait to be in PR territory on all of my lifts in a month or so.

Week 62

Tuesday - 06/04/14
189lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
245 x 6
245 x 6
245 x 6

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8

Seated Cable Rows
170 x 12                      >> 60sec rests.
170 x 12

Pull Ups
BW x 5                         >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5 PR
BW x 5 PR

Cable Crunches
125 x 12                >> 60sec rests.
125 x 12 PR
125 x 12 PR

Hitting PR's in pull ups... soon to be matching my PR's in pendlay rows, cable rows, and lateral raises... its been a long time since I was in PR territory.

This workout was the day of the tomahawk vid I posted, i just forgot to update. I lifted first and then did the tomahawk.