Adarq.org

Week 55

Monday - 04/13/14
185lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 3
275 x 8
275 x 8
275 x 6

Bench Press
45 x 15                      >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 8

Deadlift
245 x 3
305 x 1
355 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 10
+235lbs x 8

Incline DB Bench Press
60's x 12                       >> 60sec rests.
60's x 4

Back Extensions
15 x 12                       >> 60sec rests.
15 x 12

cant believe i only lifted once last week. Strength didnt go down as much as i think it would. actually my squats went up a rep.

im 185lbs somehow. not sure how. just a few days ago my dad said i gained weight. i had been eating a lot of those chicken platters from 53rd and 6th which have 2k calories and i really did look chubbier in the face. must have just been temporary water weight from a temporary surplus of calories and sodium.

but now im down to 185lbs... could it also be because i havent lifted in a week so im holding less muscle glycogen? if thats the case i should bounce back up to 190 by monday

- pull up x 5,5,5,4
so interesting how dependent these are on frequency

definitely!

Week 53

Thursday - 04/02/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                      >> The 3x3 wasn't bad. 290x10 was damn hard though. I love em though!
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
325 x 3
325 x 3
290 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Slow steady improvements here
135 x 5
185 x 3
225 x 1
185 x 10
185 x 8
185 x 6
185 x 4

Deadlift
245 x 3
305 x 1
355 x 5

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

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+235lbs x 15
+235lbs x 12
+235lbs x 10

Back Extensions
10 x 12                         >> 60sec rests.
10 x 12
10 x 12

got sick again last week and missed two workouts

lifting again today. will probably repeat last week's weights.

Week 52

Monday - 03/23/14
190lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Nice! Didn't expect to hit 3x10.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 10

ATG Squat
135 x 8                      >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 3
270 x 8
270 x 8
270 x 8

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Went down 2 reps. I think it's cuz this incline was higher.

Deadlift
245 x 3                   >> These are getting a little tough :/
305 x 1
350 x 5

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12
5 x 12

Started with bench since the racks were taken. Didnt have time for calf raises, so i'll do them tomorrow.

edit: looked at the chart and saw that i was supposed to bench 185 today. whatever its not a big deal.

Week 51

Thursday - 03/19/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
315 x 3
315 x 3
315 x 3
285 x 10

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> My chest was still sore and makes a huge difference in benching for me.
135 x 5                      >> Should get 3x10 in two workouts.
185 x 3
225 x 1
180 x 10
180 x 10
180 x 7
180 x 3

Deadlift
245 x 3                   >> These were harder than last time. Sat/Sun im resting, so maybe that's why it's easier on Mon.
305 x 1                   >> Or it could just be that these are harder to do after doing 3x3 squats. Neural intensive.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 3min rests.
+180lbs x 3                       >> Had to work in with someone else.
+270lbs x 1                       >> Strange thing is, it was barely any easier than 60sec rests. Weird.
+230lbs x 15
+230lbs x 15
+230lbs x 15

Back Extensions
5 x 12                         >> 60sec rests.
5 x 12                         >> Upping the weight very slowly on these. 5lbs every two workouts.
5 x 12

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

Week 51

Monday - 03/16/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wasn't so bad. I did 325lbs and 260lbs last workout and it was real tough.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
330 x 3
265 x 8
265 x 8
265 x 8

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Hope I don't stall here. It's a little discouraging since I've done 10, 10, 6 with 200lbs before.
135 x 5
185 x 3
225 x 1
180 x 10
180 x 10
180 x 6
180 x 4

Deadlift
245 x 3                   >> Wow these are pretty easy. I can't believe what a difference deadlifting twice a week makes!
300 x 1                   >> I can easily see myself repping 4 plates this summer.
345 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                         >> 60sec rests.
+180lbs x 3
+270lbs x 1
+230lbs x 15
+230lbs x 15
+230lbs x 12

Back Extensions
BW x 12                         >> 60sec rests.
BW x 12                         >> Time to add 5lbs next workout.
BW x 12

Incline DB Bench Press
60's x 12                               >> 60sec rest.
60's x 8                                 >> Haven't done these in a while and I was soooo unstable. This should definitely help my bench press.

Felt great after this workout! I am no longer really pissed and down n out about being weaker than I was.

Instead, I'm looking forward to my next workout and can't wait to get to it. Every time I get that feeling of not being able to wait, I actually end up hitting PR's after PR's. And since the workouts are still kinda easy, I'm sure I won't be stalling soon. Perfect.

Week 50

Tuesday - 03/11/14

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Holy fuck 260x8 was a cardio workout. What is going on with me.
135 x 5                      >> Was too lazy to finish the sets.
185 x 5
185 x 3
225 x 3
275 x 1
325 x 3
260 x 8
260 x 1

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