Adarq.org

Saturday - 02/29/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
135 x 8 >> Surprised I hit 10 reps.
225 x 4
225 x 3
275 x 1
315 x 1
405 x 1
375 x 10
375 x 2
375 x 1

Barbell Strict Shrugs
315 x 16 >> 60sec rests.
315 x 6
315 x 7

24" DB Step Ups
60's x 6 >> 90sec rests.
60's x 5 >> Knees finally feel good enough for these.
60's x 4

Leg Press
450 x 5 >> 2min rests.
540 x 8 >> Raised the rest time yet again. They feel better this way.
540 x 8
540 x 8
540 x 8

Cable Ab Pulldowns
90 x 5 >> 2min rests, except last set was longer.
115 x 12
115 x 5
15 x 5
90 x 15

Tuesday - 02/25/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
225 x 5 >> That drop-off...
225 x 3
275 x 1
315 x 1
370 x 10
370 x 2
370 x 1

Barbell Strict Shrugs
315 x 15 >> 60sec rests.
315 x 7
315 x 7

18" DB Step Ups
60's x 8
60's x 7
60's x 6

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 8

Leg Press
360 x 5 >> 90sec rests.
500 x 10 >> Raised the rest time and the weight on these.
500 x 10
500 x 8
500 x 8

Cable Ab Pulldowns
80 x 8 >> 2min rests.
90 x 5
115 x 10
115 x 7
115 x 6

Hanging Leg Raises
12 >> 2min rests.
8

There's nothing like squats. I try adding in step ups, good mornings, leg presses... but I feel that nothing hits my legs like good old ATG squats. My knees are still messed up though. Better than before, but definitely can't hit ATG. Even the step ups didn't feel good at all.

Sunday - 02/23/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> UP to 10 reps!
225 x 3 >> Very sharp drop off after the first set. Wondering if I should rest 3min instead of just 2min.
275 x 1
315 x 1
365 x 10
365 x 3
365 x 2

Barbell Strict Shrugs
315 x 13 >> 60sec rests.
315 x 8
315 x 6

Leg Press
270 x 5 >> 60sec rests.
450 x 15
450 x 10
450 x 8
450 x 8
450 x 8

Good Mornings
135 x 5 >> 60sec rests.
185 x 15
185 x 8
185 x 6

Dragon Flags
8 >> 2min rests.
6
6

Hanging Leg Raises
12 >> 2min rests.
8 >> Haven't done these in forever. They are much easier than I remember.
5

Wednesday - 02/19/20
Weight:

-= Workout Log =-

RDL
135 x 8 >> 2min rests.
185 x 5 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 3
365 x 3

Barbell Shrugs
365 x 15 >> 60sec rests.
365 x 5
315 x 15
315 x 10

Good Mornings
135 x 5 >> 60sec rests.
185 x 15 >> My ROM on these is so limited it's hilarious (due to inflexibility, not knee issues).
185 x 10
185 x 10

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 8
115 x 8
115 x 5
   90 x 5 (drop set)

30° Machine Leg Press
450 x 15 >> 60sec rests.
540 x 12
540 x 12
540 x 12
540 x 12

Tried doing step ups... knees still not okay with it. But I needed to hit quads, theyve shrunk! To my surprise, I could leg press with limited ROM and it was fine. Finally have some decent quad work done. Even cooler - I think it helped my knees! My ROM increased by the 5th set. Maybe it was nice to lube up my knees with high rep leg presses.

Saturday - 02/15/20
Weight:

-= Workout Log =-

45° Incline DB Press
40's x 12 >> 2min rests.
40's x 8 >> Dropped to 90x5 no doubt due to not lifting for too long.
60's x 5
60's x 3
90's x 5
60's x 12
60's x 7
60's x 6

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

RDL
135 x 8 >> 2min rests.
185 x 3 >> Increased from 6 to 8 reps.
225 x 3
275 x 1
315 x 1
365 x 8
365 x 2
365 x 2

Barbell Shrugs
365 x 12 >> 60sec rests.
315 x 15
315 x 8

T-Bar Rows
45 x 5
90 x 3
135 x 1
190 x 5 PR
135 x 10
135 x 8

Cable Ab Pulldowns
90 x 5
115 x 8
115 x 5
115 x 3
   90 x 3

Chin Ups
BW x 5 >> 2min rests.
+30 x 3 >> Got weak on these.
+50 x 6 >> It's a combo of a long workout after a day of fasting, plus I didn't lift all week.
+50 x 3
+50 x 3

knees still feel a little off as far as step ups go. after tomorrow should be good though

Sunday - 02/10/20
Weight:

-= Workout Log =-

45° Barbell Bench Press
45 x 15 >> 3min rests.
95 x 8 >> Worked out at a different gym today and decided to barbell incline this time.
135 x 5 >> I'm pretty weak at these. I don't have the movement efficiency for them.
185 x 5
165 x 7
135 x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 12 (T-style)
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 12
15's x 10

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >> I've been stalling on these for a long time now. Added a back up BW set.
+50 x 8
+50 x 5
+50 x 4
BW x 8

Barbell Shrugs
135 x 10
225 x 5
315 x 1
365 x 12
315 x 12

T-Bar Rows
45 x 5
135 x 1
180 x 5

RDL
135 x 8 >> 2min rests.
225 x 3
315 x 1
365 x 6
365 x 2
315 x 5

Dragon Flags
8 >> 60sec rests.
5
5

Towards the end of my workout I realized that my knees are solid enough to RDL. Dropped from 405x6 to 365x6 lol. Crazy.

Happy to get a pump in my legs again though. My friend said I looked fat, even though I weighed like 186. I noticed it too. I weighed less because I lost the pump in my legs, and I notice when that happens, my face looks more bloated somehow. Maybe having the pump in my legs stretches my skin and fat more? I have no clue.

Wedesday - 02/05/20
Weight:

-= Workout Log =-

45° Incline DB Press
45's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 8
60's x 10
60's x 8

T-Bar Rows
45 x 5 >> 2min rests.
90 x 3
135 x 2
180 x 9 PR
160 x 8
160 x 6

DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rests.
20's x 15 (W-style)
20's x 12 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 8
20's x 8

Barbell Shrugs
135 x 10 >> 60sec rest.
225 x 5
315 x 1
365 x 12
315 x 12

Chin Ups
BW x 5 >> 2min rests.
+25 x 3 >>
+50 x 8
+50 x 5
+50 x 4

DB Shoulder Press
40's x 10 >> 60sec rests.
40's x 6
40's x 5

Hanging Leg Raises
12 >> Haven't done this in a long time.