Adarq.org

Friday - 02/27/14
191lbs

-= Workout Log =-

Pull Ups
BW x 5                        >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3                    >> For the back up sets, I knock them out quick non-stop and stop myself what feels like 2-3 reps shy of failure.
+50lbs x 2                    >> That's why the reps are so low. Usually I knock them out quick, rest a few sec, knock out more, etc
+75lbs x 1                     
+30lbs x 6
+30lbs x 6
+30lbs x 6
BW x 6
BW x 4
BW x 4

Lateral Raises
25's x 3                >> 60sec rests.
30's x 2                >> Nice and easy. Increasing slowly on purpose. I could easily hit 3x12 on these right now.
35's x 1
30's x 10
30's x 9
30's x 8

Cable Rows
120 x 5                   >> 60sec rests.
145 x 12                >> Harder than I wanted them to be, but it's probably because my form is excellent on them.
145 x 12
145 x 12

Hanging Leg Raises
8                >> 60sec rests.
7                >> Forgot my ab wheel so I did these again. Increased reps by very little on purpose.
6

Thursday - 02/26/14
191lbs

-= Workout Log =-

Squat
135 x 8                       >> 3min rests.
135 x 8                       >> Wow wtf. The triples were hard. How the hell did I ever do 365x3 before?! Fuck man...
135 x 5
185 x 5
185 x 5
225 x 3
275 x 2
310 x 3
310 x 3
310 x 3
280 x 10

Bench Press
45 x 15                        >> 2min rests.
95 x 8                          >> These got just a tiny bit easier. Could have managed one more rep on last set (as opposed to zero more reps last workout).
135 x 5                        >> However, the first few weeks of the reset are supposed to be EASY.
185 x 3                        >> I'm scheduled for another 4 workouts at 180lbs though.
225 x 1                        >> So what I'll do is drop to 170lbs for a workout, then 175lbs, then back to 180lbs and continue as planned.
180 x 10                     >> I want to be absolutely certain that my bench won't stall because I'll be way too pissed if it does.
180 x 10
180 x 10

Deadlift
335 x 5                >> This was noticeably easier than last time, even without warm up sets.

Back Extensions
BW x 12                          >> Took it easy since this made my hams sore for two weeks last time I did them heavy. 3x12 next time.

Hack Squat Machine Calf Raises
+0lbs x 5                              >> 60sec rests.
+90lbs x 5                            >> These are pretty damn tough. I'm going to scale back.
+180lbs x 3
+240lbs x 15
+240lbs x 15
+240lbs x 15

Monday - 02/23/14
191lbs

-= Workout Log =-

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

Bench Press
45 x 15                        >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10

Deadlift
245 x 5
295 x 3
335 x 5

Tuesday - 02/10/14
187.2lbs | 13.6% bf | 62.9% H2O


-= Workout Log =-

Bench Press
45 x 15                       >> 2min rests.
95 x 8                         >> Increased by just a tiny bit.
95 x 8
135 x 3
155 x 3
185 x 2
235 x 1
200 x 10
200 x 8
200 x 7
200 x 5

Incline DB Bench
65's x 6                            >> 60sec rest.
65's x 4

Pull ups
BW x 5                                >> 3min rests for weighted sets, 60sec rests for backup sets except 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 4 PR
BW x 8
BW x 4
BW x 7

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 6

Cable Rows
140 x 5                              >> 60sec rests.
165 x 12                   >> Again cut out the final set of my workout. I didn't want to get beat down.
165 x 12

low sleep DEFINITELY affects sex drive for me. even just a couple of days in a row. can't hate on wanting the extra cash but weird hours mess you up in all kinds of ways.

yeah that could work. what's the progression like? would the 3 set be the same both days?