Adarq.org

Been lazy to update. Workouts have been all over. It's ramadan and so sometimes im too tired to lift so i push it back a day or 2, but strength is still going up ever so slowly anyway. Haven't really lost weight though

latest top lifts are RDL 415x6 and db incline bench 90'sx8

Tuesday 04/10/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 4
90's x 7 (med incline) >> 3min rests.
90's x 5 (med incline)
90's x 4 (med incline) >> 2min rests.
60's x 12 (high incline)
60's x 10 (high incline)

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

Standing DB Shoulder Presses
45's x 3
60's x 6 >> 2min rests.
60's x 4
60's x 3
45's x 10

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

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10

Chin ups
50 x 6 >> 2min rests.
50 x 3
50 x 3

Hanging Leg Raises with Tuck BW x 12
DB Split Squats 60's x 5

Seems hard to get to 90's x 8 on the incline bench but i gotta crack it soon.

Tuesday 04/06/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 10
60's x 3
90's x 7 (med incline) >> 3min rests.
90's x 4 (med incline)
90's x 3 (med incline)
60's x 13 (high incline) >> 2min rests.
60's x 10 (high incline)

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

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

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

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

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10

Been too lazy to update but I'm still hitting my workouts. Need to cut some weight again.

Sunday 03/21/21

-= Workout Log =-

Incline DB Bench Press
45's x 10
45's x 5
60's x 3
90's x 6 (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) >> 2min rests.
60's x 8 (high incline)

Incline Bench Rear Delt Dumbell Flyes
30's x 12 (T-Style) >> 60sec rests.
30's x 8 (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 7 >> 2min rests.
60's x 3
45's x 10

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

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

Ran out of time for chins and rows.

??? 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.

daily RVJ