Author Topic: Aiir's Log  (Read 4042 times)

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aiir

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Aiir's Log
« on: January 10, 2017, 10:06:55 pm »
+2
Kinda hit me that I graduated college recently & just turned 21; I don't want to spend my 20s without at least somewhat trying to make the most of being in my physical prime. So now that I'm back at home, I got myself a shiny new 2-year 24Hr Fitness membership and decided it was time to go back to the roots and revisit adarq.org.

Not really sure of what I want yet, but a few initial goals that have been on my mind are (as an initial, return-to-lifting type goals):
- 165lb
- 185x10 Bench
- 225x10 Squat

Did some light upper body work yesterday to get some baseline numbers, about to get some lower body numbers in a bit (RIP). I'll post logs once I'm back so I can get started on a routine.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #1 on: January 11, 2017, 12:45:31 am »
0
ooooh nice. wb (again, again, again) :D

sounds cool, just stay consistent & progress slow - that's #1.

LBSS

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Re: Aiir's Log
« Reply #2 on: January 11, 2017, 02:27:13 am »
0
post them baseline numbers, and your plan. definitely don't waste your 20s. i spent too much time spinning my damn wheels.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: Aiir's Log
« Reply #3 on: January 12, 2017, 02:01:34 am »
+2
Thanks for the support! I wish there was a way to export Evernote data into BBCode. Found this WYSIWYG-to-BBCode converter though, helps to save some time posting if anyone's interested: http://www.ecardmax.com/hoteditor/#. Anyways here are the logs from these past three days:



01/09/16
  • Bench Press: 135x3, 185x1, 195x1
  • DB Row: 50x8
  • DB OHP: 50x7
  • Lat Pull: 120x5, 135x5, 150x3
  • Pec Row X Rear Delt Row: 1 set | 1 set
Very low volume, just trying to ease in and test my strength.
Max bench is probably around 200.


01/10/16
  • Warmup: .50mi jog (7.3mph avg), foam roll
  • Squat: 135x1, 185x1, 225x1, 275x1
  • Deadlift: 135x3, 185x2, 235x1
  • Clean: 135x1, 135x3
  • Standing BB Calf Raise: 135x10
Very low volume again, just trying to ease in and test my strength.
Max squat is probably 285ish, didn't push because of tight thigh muscles.
Need to foam roll & stretch, lots of tightness around hips/upper thighs.
Deadlifts still awkward, potentially at 285 with some form work.

01/11/16
Weight (nighttime): 154.6lb

  • Warmup: .55mi jog (6.9mph avg), foam rolling
  • Cable Woodchopper: 40x10, 50x10
  • Knee Raise: BWx15, BWx15
  • Decline Bench Sit-up: 10x10, 10x5
  • Lying Leg Curl: 6*x10
  • Forearm Curl Cycle: 40xx
  • EZ Bar Skullcrusher X Curl: 50x8 | 50x8
Last ease-in day, tried to basically hit some core and light accessory work.
Main focus was foam rolling, legs are still pretty sore.[/quote]



Overall, I'm just happy that I'm enjoying lifting again - it's been a long long time since I felt that urge to hit the gym even though it was technically a rest day, so I decided to get some blood flowing and do light recovery work. Super busy tomorrow though, so might not be able to build a program until Friday. Main goals right now are to just get bigger + stronger in all aspects while maintaining or building speed/conditioning.
« Last Edit: January 18, 2017, 05:37:47 pm by aiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #4 on: January 13, 2017, 07:37:19 pm »
0
btw it's 2017 not 2016. I usually do that. :trollface:

your bench/squat/dead (bench/squat moreso) are at a nice point already for just getting back into things.. nice!

what kind of speed/conditioning goals are you thinking about?

pc!

aiir

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Re: Aiir's Log
« Reply #5 on: January 16, 2017, 01:46:57 am »
+1
btw it's 2017 not 2016. I usually do that. :trollface:

your bench/squat/dead (bench/squat moreso) are at a nice point already for just getting back into things.. nice!

what kind of speed/conditioning goals are you thinking about?

pc!

wow, I was completely obvious! and thanks, I'm happy that my max lifts haven't dropped too drastically but it'll take a while to get used to more volume. I don't have any definitive speed/conditioning goals right now, I think I'm going to focus on getting my lifts back to shape for the next 4-6 weeks and see what to do from there.



last few days:

01/12/17 (Recovery)
  • Warmup: .5mi jog (6.5mph avg)
  • Recovery: 45 mins foam rolling + stretching
01/13/17 (Upper Light Volume)
  • Warmup: .25mi jog, 6mph, foam rolling
  • Bench: 185x1, 155x7, 155x6
  • Cable Face Pull: 60x10, 60x10
  • DB OHP: 45x8, 45x5
  • Lat Pull: 120x10, 120x8
  • EZ Bar Curl: 50x10
  • Forearm Curl Cycle: 2 sets
01/14/17 (Lower Light Volume)
  • Warmup: .21mi jog, 6.8mph
  • Squat: 135x5, 185x5, 185x5
  • Leg Curl: 120x10
  • Standing Calf Raise: 185x10, 185x10

01/15/17 (Recovery)
Weight (night): 153.2lb
  • Warmup: .60mi jog, 6.2mph avg
  • Recovery: 30 min foam rolling


been super busy so never had time to sit and think of a routine, for now I'm just sticking to basic things and adding volume. also I've kind of started to feel the itch for vert training again, new gym has so much room for plyos  :wowthatwasnutswtf:
« Last Edit: January 16, 2017, 03:28:01 am by aiir »
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Aiir's Log
« Reply #6 on: January 17, 2017, 01:07:00 am »
+3
01/16/17 (Upper - Adding Volume)
Weight: 153.6lb (night)
  • Warmup: .21mi jog, 8.3mph avg
  • DB Press: 60x14, 60x10
  • Seated Cable Row: 120x12, 120x10
  • DB OHP: 50x7, 50x6
  • Lat Pull: 120x12, 120x8
  • Forearm Cycle: 40lb, 1 set
  • EZ Bar Skullcrusher X Curl: 50x10, 50x10 | 50x10, 50x10
Been 8 straight days at the gym...  :personal-record:

I'm really liking how daily 9pm workouts are feeling so far, allows me to stay consistent. Might try to see how long I can keep the streak; going on rest days to  jog + foam roll really helps recovery and my mobility on squats. Still too busy to think of / choose a routine to follow, so will put that off a liiittle bit longer lol.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

adarqui

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Re: Aiir's Log
« Reply #7 on: January 17, 2017, 01:49:03 am »
+1
01/16/17 (Upper - Adding Volume)
Weight: 153.6lb (night)
  • Warmup: .21mi jog, 8.3mph avg
  • DB Press: 60x14, 60x10
  • Seated Cable Row: 120x12, 120x10
  • DB OHP: 50x7, 50x6
  • Lat Pull: 120x12, 120x8
  • Forearm Cycle: 40lb, 1 set
  • EZ Bar Skullcrusher X Curl: 50x10, 50x10 | 50x10, 50x10
Been 8 straight days at the gym...  :personal-record:

I'm really liking how daily 9pm workouts are feeling so far, allows me to stay consistent. Might try to see how long I can keep the streak; going on rest days to  jog + foam roll really helps recovery and my mobility on squats. Still too busy to think of / choose a routine to follow, so will put that off a liiittle bit longer lol.

nice!!

sometimes you don't even need to create a routine (& sometimes it works out for the best).. generally just get to the gym to keep the streak alive, then whatever you feel like doing, rep it out. just have fun, especially early on :D

aiir

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Re: Aiir's Log
« Reply #8 on: January 18, 2017, 05:36:18 pm »
+1
01/17/17 (Recovery)
  • Warmup: .29mi jog, 7.1mph avg
  • Recovery: light stretching

Well, right after all that momentum I hit my first mentally shitty day. Still made it to the gym, but kinda just sat in the car for 30 minutes and then decided to do the least and call it a day.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

aiir

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Re: Aiir's Log
« Reply #9 on: January 19, 2017, 02:35:11 pm »
+1
01/18/17 (Lower - Adding Volume)
Weight: 151.8lb (night)
  • Warmup: .50mi jog, 7.1mph avg
  • Prehab: foam rolling 20 mins
  • Squat: 225x10, 185x8
  • Seated Leg Curl: 90x10
  • Standing Calf Raise: 205x12

Wasn't feeling too hyped about leg day but a rather good looking girl happened to also be doing her leg day right next to me the whole time, so naturally hit 225x10 out of nowhere lol.  ::)

In all seriousness, I'm really surprised I was able to get 225x10 without really squatting too much at all in the last 3 years. Off the top of my head, my all-time PR was something like 255x6, so already somewhat near those numbers. Foam rolling daily has made all the difference, my upper thigh/hip flexibility is like temporarily cured with 20 minutes of rolling. I'm actually really surprised I don't see more people foam roll tight areas of their legs before squatting.

Technically could take a rest day today but probably going to do a low-volume/heavy upper routine and hit core hard.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

Leonel

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Re: Aiir's Log
« Reply #10 on: January 19, 2017, 03:11:19 pm »
+1
... because squatting a lot of weight is always what hot girls are most impressed with.  :P

LBSS

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Re: Aiir's Log
« Reply #11 on: January 19, 2017, 10:38:36 pm »
+1
... because squatting a lot of weight is always what hot girls are most impressed with.  :P

lol. i was thinking about this recently, talking with the chick i've been hooking up with here about what we like most about our bodies. for me, it's unquestionably my disproportionately big thighs and the fact that i can't buy normal pants that fit. makes me very happy. and she was like, ooookay. had not noticed my thighs. butt yes, said she had "perved" on my butt before we hooked up the first time. but literally zero fucks given (literally, in this case) about my thighs. that is, my squatting ability, such as it is, is sexually useless.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

aiir

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Re: Aiir's Log
« Reply #12 on: January 20, 2017, 02:37:51 am »
+1
... because squatting a lot of weight is always what hot girls are most impressed with.  :P

lol. i was thinking about this recently, talking with the chick i've been hooking up with here about what we like most about our bodies. for me, it's unquestionably my disproportionately big thighs and the fact that i can't buy normal pants that fit. makes me very happy. and she was like, ooookay. had not noticed my thighs. butt yes, said she had "perved" on my butt before we hooked up the first time. but literally zero fucks given (literally, in this case) about my thighs. that is, my squatting ability, such as it is, is sexually useless.

man all I was trying to do was put some reps up while she was eyeing me lol. But yeah, definitely noticed that girls love booty just as much as like men do haha.



01/19/17 (Upper - General)
Weight: 153.1lb (night)
  • Warmup: .20mi jog, 8.0 mph
  • Bench Press: 205x1, 155x8, 155x8, 165x5
  • Lat Pull: 135x8, 135x8
  • Hammer Curl X Skullcrushers: 32.5lb, 2 sets | 60x7, 60x6
  • Forearm Cycle: 40lb, 2 sets
  • Captain's Chair Leg Raises: BWx15
  • Ab Wheel Rollouts: 2x8
Feeling good/strong. Foam rolled lightly because legs are shot, tomorrow is recovery.
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

Leonel

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Re: Aiir's Log
« Reply #13 on: January 20, 2017, 03:34:12 am »
+1
It seems I have good cards then with my big bubble butt... lol

LBSS

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Re: Aiir's Log
« Reply #14 on: January 20, 2017, 03:39:20 am »
0
... because squatting a lot of weight is always what hot girls are most impressed with.  :P

lol. i was thinking about this recently, talking with the chick i've been hooking up with here about what we like most about our bodies. for me, it's unquestionably my disproportionately big thighs and the fact that i can't buy normal pants that fit. makes me very happy. and she was like, ooookay. had not noticed my thighs. butt yes, said she had "perved" on my butt before we hooked up the first time. but literally zero fucks given (literally, in this case) about my thighs. that is, my squatting ability, such as it is, is sexually useless.

man all I was trying to do was put some reps up while she was eyeing me lol. But yeah, definitely noticed that girls love booty just as much as like men do haha.


oh for sure.

<a href="http://www.youtube.com/watch?v=n-mayIz77Ek" target="_blank">http://www.youtube.com/watch?v=n-mayIz77Ek</a>
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag