Adarq.org

Week 41

Friday - 01/09/14
194.0lbs | 14.9% bf | 61.9% H2O

-= Workout Log =-

Deadlift
135 x 5                               >> Almost back up to 385x5. I'll definitely get it next week.
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1
385 x 4

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 6 PR
BW x 7
BW x 4
BW x 9

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 11
30's x 7 PR

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12                   >> WTF is going on here. Why am I dropping on these...
165 x 10
165 x 6

Working till 630pm today. Get home at 7pm. I work an overnight shift tonight 11pm to 7am. then no sleep, working 830 am till 530pm... then off to some market research study till 730pm. Won't have time to go home and nap after that before deadlifting tomorrow.

Week 41

Tuesday - 01/06/14
193.0lbs | 14.7% bf | 62.1% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 2min rests.
135 x 8                         >> Used a different squat rack. Floor isn't straight there. It made this so much harder, and kinda hurts my left hip.
135 x 5                         >> Definitely going to be waiting on the one good squat rack from now on, screw that shit.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
315 x 8
315 x 5
315 x 4 PR

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 10
+270lbs x 8

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9
200 x 6 PR

Standing Cable Crunches
85 x 15                               >> 60sec rests.
85 x 12
85 x 10

Incline DB Bench Press
65's x 8 PR                       >> 60sec rests.
65's x 5 PR

I'm really liking the standing cable crunches. Idn where to fit in the ab wheel rollouts and hanging leg raises, though I love em both. I think I'll do all three. I'll rotate. Still do abs 2x a week though.
Or maybe I'll just do a set of standing cable crunches after my regular 3x10 rollouts/legraises. Yea I'll probably do that.

They have. But progress has been slowing down a bit lately especially my benchpress numbers haven't gone up for a couple of workouts and it's kinda pissing me off.

My bench has stalled for like 4 months now....

Yeah exactly. I really struggle with gaining strength while more or less in a constant caloric deficit. I recently tried out to cut down from 92kg (205lbs) to 86kg (190lbs) but after two weeks I just had to realize that my body just doesn't handle dieting and training hard 3-4 times a week. So basically right now I'm just trying to stay at around the same weight while improving my body composition. I think that way I can be at a lean 205lbs by the end of the year without the need of a real cutting phase. It worked pretty well so far. This last month I stayed at 204-205lbs morning weight while my waist measurements went down and all other measurements went up a bit. So his concept of recomposition is actually working for me.

That's great for you! So I take it that your lifts have been getting stronger?,
15lbs is kind of a long cut to be keeping all of your strength in.

Week 40

Saturday - 01/03/14
194.6lbs | 15.1% bf | 61.8% H2O

-= Workout Log =-

ATG Squat
135 x 8                         >> 3min rests.
135 x 8                         >> Still figuring out the weights to use here.
135 x 5                         >> I'll do 3x3 at 345lbs next time. 315 back up set, aiming for 8 reps.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
355 x 3  PR
345 x 3
315 x 6

Hack Squat Machine Calf Raises
+90lbs x 5                                   >> 60sec rests.
+180lbs x 3
+270lbs x 1
+320lbs x 1
+270lbs x 15
+270lbs x 15
+270lbs x 13 PR
+270lbs x 11 PR
+270lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
155 x 3
195 x 1
225 x 1
200 x 10
200 x 9 PR
200 x 5

Incline DB Bench Press
65's x 7                       >> 60sec rests.
65's x 5

I might stop the cut at 192 actually.... actually it depends on when i start losing strength. It's just that i realized 190 today is not the same as 190 last year; i have more muscle on me now. 190 last year coulda put me at 10% bf, but it will put me at 9% or something this year.

Plan is to do very short cut/bulk cycles from 190-196 or something. Once I hit 190 and start lean bulking, i'll shoot up to like 193 quick just from the glycogen. Then 3lbs of "actual" weight gain to 196 and I'll cut down again. I hate long cuts, this will avoid that.

Also, this video is great:

<a href="http://www.youtube.com/watch?v=GIX-RyorgkQ" target="_blank">http://www.youtube.com/watch?v=GIX-RyorgkQ</a>

Pretty knowledgeable guy. He makes some EXCELLENT points I never thought of before. Next workout I'll write em out here and remember them.

I like Vanilla, except for in sex.

 

Week 40

Thursday - 01/01/14
193.0lbs | 14.8% bf | 62.0% H2O

-= Workout Log =-

Deadlift
155 x 5                     >> Well... I got 425x1 pretty easily and 385x5 last time....
205 x 5                     >> This is what happens when I miss a single deadlift session.
245 x 3                     >> I'll get it back quick though. I'm going to add back up reps, and also add a light day on Sundays.
245 x 1                     >> Considering I've never deadlifted twice a week before in my life, I'll get it back really fast and then some.
295 x 1
335 x 1
385 x 1
425 x 0
385 x 3
335 x 2
335 x 1

Pull ups
BW x 5                       >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+25lbs x 3
+50lbs x 2
+75lbs x 1
+50lbs x 6
+50lbs x 6
+50lbs x 5 PR
BW x 8 PR
BW x 5 PR
BW x 9 PR

Super Strict Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
30's x 12
30's x 10
30's x 8

Seated Cable Rows
140 x 5                     >> 60sec rests.
165 x 12            >> Tied my PR. I'm sure I'll PR next time.
165 x 12
165 x 10

Standing Cable Crunches
75 x 15 PR                              >> 60sec rests.
85 x 15 PR                              >> I may like these better than ab wheel rolllouts...
85 x 12 PR

193 morning weight... I'm looking pretty damn cut. Aiming for 190, then I'd like to maintain that for a good month or so before I let myself fluctuate between 195 and 190.

Also, it's new years, so I won't be having any sugary drinks until the summer. Absolutely not a single sip of anything other than water and milk. And maybe sugar free redbull at times.