Adarq.org

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?

congrats on getting the three plates x6,6,6

Thanks! Sure feels good.

Week 33

Friday - 11/14/14

-= 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
315 x 6
315 x 6 PR
315 x 6 PR

Hack Squat Machine Calf Raises
BW x 5                                    >> 60sec rests.
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 12
+250lbs x 12
+250lbs x 12 PR
+250lbs x 10 PR

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
165 x 3
205 x 2
245 x 1
225 x 6

Super Strict Lateral Raises
30's x 15

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

Had no time to finish. My bench definitely would have dropped. Fuck man. Squat is good though. Let out a few war cries to get it though.

Week 33

Wednesday - 11/12/14
197lbs

-= Workout Log =-

Deadlift
155 x 5
205 x 5
245 x 3
295 x 2
335 x 1
365 x 1
395 x 1
365 x 6 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 PR
BW x 3
BW x 9 PR

Seated Cable Rows
140 x 5                    >> 60sec rests.
185 x 1
165 x 12
165 x 11 PR
165 x 5

Ab Wheel Rollouts
7ft x 10                         >> 60sec rests.
7ft x 10                         >> Not sure what happened here :/
7ft x 5

Deadlifts were tough. At least I got 6 reps though. Ahead of schedule. I usually aim for 5 one week, then 6 the next before moving up 5lbs. But for the past 6 or so workouts I've been hitting all 6 reps. Next week may be a different story.

Progress is slowing.

Just got a new job. Takes a lot out of me. I work full time now. Getting less sleep. I'm also probably going to lose a little weight. So this will be a test of mental strength these coming weeks until my body adjusts.

Regardless, my relative strength will be going up because of it