Adarq.org

Sunday - 01/26/20
Weight:

-= Workout Log =-

45° Incline DB Press
50's x 8 >> 3min rests.
60's x 5 >> Higher incline. This was pretty tough.
70's x 3
80's x 2
90's x 5
70's x 10
70's x 8
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rests.
20's x 15 (T-style)
20's x 15 (W-style)
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 10
15's x 12

Chin Ups
BW x 5 >> 2min rests.
+35 x 2
+65 x 1
+50 x 8
+50 x 5
+50 x 5

Bent Over T-Bar Rows
90 x 5 >> 2min rests.
135 x 2 >> This different gym I went to today didn't have a chest rest for these. Much tougher this way.
170 x 6
135 x 10
135 x 10

Friday - 01/24/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rests.
135 x 5
185 x 5
225 x 1
275 x 1
315 x 1
335 x 1
295 x 8
295 x 5
295 x 5

RDL
135 x 8
225 x 3
315 x 2
365 x 1
405 x 5

Lying Leg Curls
110 x 10 >> 2min rest.
110 x 8

Hack Squat Machine Calf Riases
450 x 8
590 x 15 PR
590 x 15 PR
590 x 12 PR
590 x 10 PR

Cable Ab Pull Downs
90 x 5 >> 2min rests.
115 x 12
115 x 8
115 x 6

Alright, so,
my knees felt kind of brittle after having a heavy shot around by myself yesterday. THe 315 and 335 squat didn't feel too good. So I decided to lower the weight and hit 8 reps. It was definitely an 8RM for me. It felt alot better, on the 2 back up sets of 295x5, I didn't feel any discomfort in my knees whatsoever.

I think I'll stick with these slightly higher reps on the squats. I have to think long term and do what's best for my joints.

It made my glutes pretty tired, so I donly did one set of RDLs and threw in some ham work after that.

Wednesday - 01/22/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up set went from 3 to 5.
60's x 5
60's x 3
90's x 9
90's x 5
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
180 x 8 PR
180 x 6 PR
180 x 5 PR

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 4
+50 x 4

Cable Ab Pulldowns
90 x 5 >> 2min rests.
115 x 10
115 x 6
115 x 5

Barbell Shrugs
135 x 8 >> 60sec rests.
225 x 5
315 x 25
315 x 12
315 x 8

Saturday - 01/18/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased to 9 reps, but the back ups suffered from it lol
60's x 5
60's x 3
90's x 9
90's x 3
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 15 (T-style) >> 60sec rest.
20's x 15 (W-style) >> Back up to 15 reps on first set.

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Sets may have suffered here after increased on the rear delt work.
20's x 6
20's x 6

Chin Ups
BW x 5 >> 2min rests.
+40 x 2
+50 x 8
+50 x 5
+50 x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 2
170 x 8
170 x 6
160 x 5

Barbell Shrugs
335 x 12 >> These didn't feel good at all... stopped short. Should add a warm up set first.

Tuesday - 01/14/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Added another set of 90's, don't want to get stuck at 90x8.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12

DB Rear Delt Flyes on Incline
20's x 12 (T-style) >> 60sec rest.
20's x 15 (W-style)

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8
20's x 6

T-Bar Rows
90 x 4 >> 3min rests.
135 x 2
170 x 12
170 x 6
170 x 8

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

RDL
135 x 8 >> If there's one thing I learned in my decade+ of lifting...
225 x 3 >> ... it's that I respond very well to high frequency, even if low volume.
315 x 2
365 x 1
405 x 1

Barbell Shrugs
315 x 25

Sunday - 01/12/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> Really thought I might have 8 reps in me, but disappointed to only get 6.
185 x 5 >> I think the 365x1 burned me out. 345x1 would be more appropriate.
225 x 3
225 x 1
275 x 1
315 x 1
365 x 1
315 x 6
315 x 3
315 x 2

RDL
135 x 8 >> 3min rest.
225 x 3 >> Might need to drop the weight so I can do higher reps and work back to 405x6.
315 x 2
365 x 1
405 x 3
405 x 2

Barbell Shrugs
315 x 5 >> 60sec rests.
335 x 20
335 x 10
335 x 8

Dragon Flags
6 >> 2min rests.
6
6

Nice job!

I've never tried wearing 2 pairs of sweatpants before.

One of my pairs was really ripped up, plus it was cold outside and not too warm in the gym. A skin tight pair plus a loose pair

???day - ??/??/??
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 12 >> Did extra sets to get the neural efficiency back in this lift.
60's x 5
60's x 3
90's x 6
90's x 5
90's x 3
60's x 12
60's x 12
60's x 8

Chin Ups
BW x 5 >> 3min rests.
+25 x 3 >> Extra sets again.
+50 x 8
+50 x 5
+50 x 4
+50 x 3
+50 x 3
+50 x 3

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 6
20's x 5
20's x 5
20's x 4

T-Bar Rows
160 x 6 >> 60sec rests.
145 x 6
145 x 6

???day - ??/??/??
Weight:

-= Workout Log =-

Squat
135 x 10
135 x 5
275 x 1
315 x 1
335 x 1
315 x 5 >> Leaned too far forward on 5th rep, so I was too burnt for a 6th rep.
315 x 3 >> Right rear delt started to cramp. Probably had a 4th rep in me otherwise.
315 x 3 >> Almost fell forward on last rep. I gotta be careful!

RDL
135 x 5 >> Sweats had a hold in them, and I have a scab. Too painful to RDL today.

Barbell Shrugs (Superset A)
315 x 5
335 x 15
335 x 8
335 x 8
335 x 8
335 x 8
335 x 8

Hack Squat Machine Calf Raises (Superset A)
+290 x 5
+290 x 12
+290 x 12
+290 x 10
+290 x 10
+290 x 10
+290 x 12

Dragon Flags
6 >> 2min rests.
5 >> The ab pulldowns at this gym I went to today were too light.
5 >> Didn't expect to be this strong at these! Haven't done them in forever.
5 >> I think with a little practice I can hit a shaky set of 10. Just need the movement efficiency.

???day - ??/??/??
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 7
90's x 5
60's x 15

T-Bar Rows
45 x 5 >> 3min rests.
90 x 3
135 x 1
170 x 8
170 x 6
170 x 6
170 x 6

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
20's x 8
20's x 8

Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+50 x 8
+50 x 4
+50 x 3

Friday - 01/03/20
Weight:

-= Workout Log =-

Squat
135 x 10 >> Writing down the last few sets from memory. Pretty sure I hit 315x6.
135 x 5
185 x 5
225 x 3
225 x 1
275 x 1
315 x 1
335 x 1
315 x 6

Saturday - 01/04/20
Weight:

-= Workout Log =-

Barbell Shrugs
225 x 5 >> 60sec rests.
315 x 3
335 x 15
335 x 12
335 x 8
335 x 8
335 x 6

Cable Ab Pulldowns
100 x 5 >> Either 2min or 3min rests, can't remember.
125 x 8
125 x 8
100 x 12
100 x 10
100 x 8

Leg Press Machine Calf Raises
+450 x 5 >> 60sec rests.
+540 x 20
+540 x 15
+540 x 12
+540 x 12
+540 x 10

Monday - 01/06/20
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Back up to 90's x 8 on this slightly higher incline, that's good!
60's x 6
60's x 3
90's x 8
90's x 4
60's x 12

Chin Ups
BW x 5 >> Didn't have my belt to tie the weights - dumbell dropped and I had to switch to the machine.
+25 x 3
+40 x 1
+60 x 3
   BW x 4 (Drop set)

Supine Grip Lateral Pulldowns
180 x 8 >> Either 2min or 3min rests.
180 x 8

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 10
20's x 8

T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 8

Been too lazy to post, but had the workouts written in my phone.

Skipped a lot of workouts at the end of december, so you'll see me doing a lot more sets for a few workouts to get my neural strength back. Also gained weight. My plan was to go high sets to get strength back while maintaining weight, and now I'm back to cutting while maintaining strength.