Adarq.org

Week 4

Thursday - 03/24/14

-= Workout Log =-

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

Sitting Leg Curls
155 x 12                     >> 60sec rests.
155 x 12                         >> Hamstrings cramped AGAIN. I could get 3x12 for sure. More water next time.
155 x 6

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15                          >> Decreaesd, but it's cuz I wasnt wearing chucks. Was weird to do these in new balances..
BW x 15
BW x 10
BW x 10

Hanging Leg Raises
10                         >> 60sec rests.
10
10

I feel refreshed after this workout. My squat form feels amazing: since I've been doing pull ups i've noticed I can actually flex my lats now. I engage my lats in the squat now; a good cue is to pretend im squeezing a tennis ball between my armpits and that tightens them up. Keeps my upper torso RIGID.

Can't wait to lift upperbody tomorrow. That'll be 3 workouts in a row but I feel fine.

I love the feeling of taking slightllly exaggerated steps with glutes flexed hard to stretch the hip flexors. I'd love to try this.

Week 4

Monday - 04/21/14

-= Workout Log =-

Deadlift
155 x 5              >> Was kinda easy.
155 x 5
205 x 3
205 x 1
245 x 1
285 x 1
295 x 1
335 x 1
315 x 6 PR

Sitting Leg Curls
155 x 12                         >> 60sec rests.
155 x 12
155 x 8 PR

Hack Squat Calf Raises
+90lbs x 15                            >> 60sec rests.
+90lbs x 15                            >> Will do both legs once a week, single leg once a week.
+90lbs x 15
+90lbs x 15
+90lbs x 15

Hanging Leg Raises
10                         >> 60sec rests.
10
10

Couldn't lift Sunday so lifted Monday. I'll be on track by next week. Not skipping a workout.

Week 3

Wednesday - 03/16/14

-= Workout Log =-

Squat
135 x 8                         >> 2min rests.
135 x 5
135 x 5
185 x 5
185 x 5
225 x 3
245 x 1
275 x 1
295 x 1
315 x 1
275 x 5
275 x 5
275 x 5 PR

Sitting Leg Curls
155 x 12 PR                         >> 60sec rests.
155 x 12 PR                         >> Hamstrings cramped on last set. Had to sotp.
155 x 4

S/L Hack Squat Calf Raises
BW x 15                          >> 60sec rests.
BW x 15                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 15 PR
BW x 12 PR
BW x 12 PR

Hanging Leg Raises
10                         >> 60sec rests.
10
10

Week 3

Monday - 04/14/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
45 x 10                    >> Felt a TON of tension on my right pic. Felt as though it could have ripped if I was maxing out.
95 x 8
135 x 5
135 x 3
155 x 2
185 x 1
205 x 1
225 x 1
205 x 6
205 x 6
205 x 6

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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5
+50lbs x 4

Pull Ups
BW x 7                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 12 PR
30's x 8
25's x 8
25's x 8

Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR

Got worse at chin ups dammit. Everything else improved. Will move up bench to 210lbs for next workout. DB's will stay at 50's for now.

why do you need to figure out how much the hack squat machine weighs? you're just measuring improvement from a baseline. it's not like "hack squat calf raises" something you can compete in.

just curious, you're right though it really doesn't matter
would only matter if I also decide to lift at a different gym with another hack squat. I might start doing this on deadlift day since my current gym doesnt have round plates 


also, was extremely horny yesterday. fuck that felt good. too bad i dont have any girls in my rotation right now (one moved away, the other got fed up with me)... gotta go out more. i havent improved my lifts since like fucking october. on top of that my appetite has been shot since then, but its slowly coming back. i feel like my hormones are balancing themselves or something. lifts coming back, appetite coming back, libido coming back. this is good.

Week 2

Friday - 04/13/14

-= Workout Log =-

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

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

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6
+50lbs x 5 PR
+50lbs x 5 PR

Pull Ups
BW x 7 PR                          >> 60sec rests.
BW x 4

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

Cable External Rotations (left side only)
20 x 10
20 x 8 PR
20 x 8 PR

Can't wait to lift Wednesday. Shit. This is awesome. I haven't had that feeling of "can't wait for my next workout" in like half a year!!!

Usually when I get this feeling, I hit PR's regularly. Hell yeah.

Week 2

Monday - 04/07/14

-= Workout Log =-

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

Incline DB Bench Press
50's x 12 PR                    >> 60sec rests.
50's x 10 PR

Weighted Chin Ups
BW x 5                    >> 2min rests.
+25lbs x 3
+50lbs x 6 PR
+50lbs x 5 PR
+50lbs x 5 PR

Pull Ups
BW x 7 PR                          >> 60sec rests.
BW x 5

Lateral Raises
25's x 3                       >> 60sec rests.
30's x 2
35's x 1
30's x 12
30's x 10 PR
30's x 8 PR
25's x 10 PR
25's x 8 PR

Cable External Rotations (left side only)
20 x 10
20 x 6
20 x 6 PR

Feelin good. Lookin pretty good too. Feel like I've induced a bit of sarcoplasmic hypertrophy with the high rep back up sets of incline DB bench.