Adarq.org

Week 45

Thursday - 02/06/14

-= Workout Log =-

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
365 x 1
405 x 1

Pull ups
BW x 5
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6
+55lbs x 3

Bench Press
45 x 15                              >> 2min rests.
95 x 8                                 >> These went up a bit so that's nice.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 7
200 x 7
200 x 6

Seated Cable Rows
140 x 5                             >> 60sec rests.
165 x 12
165 x 12
165 x 8

Lateral Raises
30's x 3                      >> 60sec rests.
35's x 3
40's x 1
35's x 12

Transitioning into an upper/lower split.

Today (Friday) I work 9:30am - 6:30pm. Then I work a double doorman shift, from 11:00pm to 3:00pm into Saturday afternoon. I may be lucky to get 2 hours of sleep in between.
I'll be dead Saturday. So if I lift saturday, it'll be a light upper body day. But I'm planning on lifting lower body on Sunday. I don't need this second job at all but I'm kind of addicted to paychecks.

Anyway, pretty sure this is the best my physique has looked in its life. But I feel like I'm losing my sex drive again. I don't have that giant appetite like I used to either (my appetite and sex drive seem to go hand in hand). I really don't hope I get the problem that I had last year!!!

But I also haven't been getting good sleep at all. So that's partially to blame. Time to up the protein intake, the creatine intake (been getting like 15g/week lately), and the amount of sleep I get.

Quote from: Dreyth on February 03, 2015, 03:50:13 pm

Going to have to figure out how to change my squats and deads though.

end of caloric restriction = MOAR VOLUME.

Thinking of this:

Lower A
Squat - 3 3 3 10
Deadlift 1x5
Back Extensions 3x12
Calf Raises 5x8-15

Lower B
Squat 3 8 8 8
Deadlift  1x5
Back Extensions 3x12
Calf Raises 5x8-15

Of course my deadlift will suffer from doing them after tough squats... but I'll be deadlifting twice a week this time around. So that should make up for it. Doing lower body only twice a week will leave a day in between for lots of jump practice.

Havent hit my hammies hard in months. Still didnt find a substitute for leg curls or back extensions but I'll have to figure that out.

Havent lifted since Thursday. Skipped my deadlift day.

Muscles are recovered, but I've been sleeping like complete crap. I'll still test out some jumps today though and see what happens.

I'm switching to full body workouts today.

Damn T. Rex arms

I'm 6' with an 7'11/8' reach lol.

t rex arms, and i still cant bench for shit


 

Week 44

Thursday - 01/29/14
190.2lbs | 14.5% bf | 62.5% H20

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Back up sets will be 3x5, 3x6, 3x7, then 3x8.
135 x 5                         >> I prefer steady improvements rather than aiming for as many reps as possible and getting 8,5,2 or something.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 3
315 x 5
315 x 5
315 x 5

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 5
+270lbs x 3
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 10
+270lbs x 10
+270lbs x 10

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Damn I dropped a lot.
135 x 5                     >> I'm aiming for 3x10. I've decided to keep doing sets till I hit 30 reps total.
155 x 3
195 x 1
235 x 1
200 x 10
200 x 7
200 x 6
200 x 4
200 x 2

Incline DB Press
65's x 12                     >> 60sec rests.
65's x 6

Standing Ab Crunches
90 x 15 PR
90 x 12 PR
90 x 10 PR

Did some jumping beforehand. Didn't get as high as I wanted off run ups to be honest. Almost two-hand tomahawked a women's ball though. I got high enough for it but kept missing.

As for standing jumps... I can touch the rim with two hands. With one hand, I surprised myself and got the bottom of my palm on the rim. After two weeks of practicing standing jumps, I should really be able to get my wrist to the rim.

This calculator http://www.higher-faster-sports.com/verticaljumpcalculator.html (405max, 190bw) puts my standing vert at >35" and I'm nowhere near that. I have shitty movement efficiency. I have barely jumped in the past year. But that's good -- it means I can potentially jump much higher with practice! On top of that I was pretty bad with my arm swings and stuff.

I think I hit a 30" standing vert today. I need to measure my reach accurately though.

On another note, I finished my cut. I'm at 190lbs. I will probably bounce between 189-193 though. I know that going to maintenance cals right now will immediately bump me up to 193 or so from the water weight and glycogen storage. I would like to stay at ~190 for a good two months or so at this point. I want to regain the little strength I've lost in the last two months.

Accidentally slept after work yesterday so I missed out on the gym. Again.

Haven't squatted since saturday. Havent lifted since sunday. It's now thursday.

My squat and deadlift will undoubtedly drop because its been too long of a hiatus... but my jumps will probably be high as hell today, with what little movement efficiency i have.

we'll see!

Gym was closed yesterday due to the storm. I maxed out 3 days ago. So i've been inactive and recovered.

I'll test out my vertical today and see what I'll be jumping... cant do running jumps tho, its volleyball day at the gym. they take up the whole court.