Adarq.org

Just ordered this scale for $30:

http://www.amazon.com/GoWISE-USA-Digital-Bathroom-Scale/dp/B00CZPF5L2/ref=sr_1_3?ie=UTF8&qid=1417445525&sr=8-3&keywords=weight+scale

Measures bodyfat% as well! I think that's pretty cool. I doubt it's accurate in that department, but the reviews show that its very accurate on bodyweight. So that's why I went for it. And $30 aint bad either.

I think I'll measure bf% every day in addition to my weight, out of curiosity. It'd be nice to see a trend over time.

Week 35

Saturday - 11/29/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6
320 x 6
320 x 6 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
185 x 2
225 x 1
245 x 1
235 x 3
190 x 12 PR

Incline DB Bench Press
65's x 8
65's x 4

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

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12
35's x 7
35's x 7

i like the bench plan. good luck with it.

yea i bench twice a week. i figure just one set of 3 for now is like a de-load and ill slowly work up

Week 35

Monday - 11/24/14

-= Workout Log =-

Pendlay Rows
45 x 10                              >> 2min rests.
95 x 5                                >> I'll stick with this until I can hit 3x8. I'm using too much back.
155 x 5
175 x 3
205 x 2
225 x 1
245 x 1
265 x 1
250 x 6 PR
250 x 6 PR
250 x 6 PR

Seated Cable Rows
170 x 12 PR                          >> 60sec rests.
170 x 8 PR

Pull ups
BW x 3                    >> 60sec rests, but 3min rest for final set
+25lbs x 3              >> Don't know what happened here. Shoulda gotten 7+ for the third set.
+50lbs x 1
+75lbs x 1
BW x 10
BW x 10
BW x 5
BW x 4
BW x 4
BW x 10

This workout should have been done Sunday but I missed it. Didn't do the hanging leg raises because I want fresh abs for squats later today (Tuesday at time of writing). I'll do them today after my workout. Still on track, no other adjustments need to be made.

bro are you gelling your hair up, bro?

just water. and it stays like that when it dries somehow.


but yea it looks pretty douchebaggy there i guess. i hate the guido look.

Week 34

Thursday - 11/20/14

-= Workout Log =-

Deadlift
155 x 5                            >> Wow even the 395 was super tough. What happened today?
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
370 x 5 PR

Pull ups
BW x 5                    >> 2min rests, then 60sec rests for BW pullups, 3min rest for final set
+20lbs x 3
+40lbs x 2
+60lbs x 1
+40lbs x 6
+40lbs x 6
+40lbs x 6
BW x 8
BW x 4 PR
BW x 10 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 12 PR
165 x 7 PR

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10
7ft x 10 PR

Bummed about the deadlifts. Its still a PR lol, but i think 365x6 is tougher than 370x5 anyway.

I will definitely get 370x6 next time though!



i had abs without flexing today (in good lighting)

i actually look built now, for the first time in my life. not just skinny and ripped.

Week 34

Tuesday - 11/18/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 1
320 x 6 PR
320 x 5 PR
320 x 4 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8                       >> Bench dropped... fuck
135 x 5                     >> Adding a back up set from now on.
185 x 3
225 x 1
245 x 1
225 x 6
225 x 4
225 x 3
185 x 8

Incline DB Bench Press
65's x 10 PR
65's x 8 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5                              >> I can move up in weight now!
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR

Super Strict Lateral Raises
30's x 3
35's x 2
40's x 1
35's x 12 PR
35's x 10 PR
35's x 8 PR

Standing Shoulder Press (left side only)
45 x 12 PR
45 x 10 PR

Reasons for adding a back up set to my benches:
 - 6, 4, 3 is not enough reps. I need more reps.
 - Maybe it will spur some growth.
 - The improvements will be more granular. It's hard to go up a rep on a 5RM, but not so hard to go up a rep on a 10RM, for example. So if my back up set is improving every so slowly, it will keep me from getting discouraged. Which I already am because I was at 6, 6, 5 four weeks ago. FOUR WEEKS ago... 8 bench press workouts later, and no improvement yet???


Everything else is still improving though. I literally always stall on my bench at around this poundage.
Interesting to note that my incline DB benches aren't stalling.

Whats your SVJ and RVJ right about now? 1 leg or 2?