Adarq.org

Week 1

Sunday - 04/06/14

-= Workout Log =-

Deadlift
155 x 5                         >> Need wrist straps.
155 x 5
205 x 3
205 x 3
245 x 1
295 x 1
335 x 1

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

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

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

DB Shrugs
70's x 12                         >> 60sec rests.
70's x 12
70's x 12
70's x 12

Week 1

Wednesday - 03/31/14

-= Workout Log =-

Squat
135 x 5                         >> 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 3

Sitting Leg Curls
140 x 12                         >> 60sec rests.
140 x 12
140 x 12

S/L Hack Squat Calf Raises
BW x 12                          >> 60sec rests.
BW x 12                          >> Gotta find out how much the machine weighs with no weights on it.
BW x 12
BW x 12
BW x 10

Hanging Leg Raises
10                         >> 60sec rests.
10
5

DB Shrugs
70's x 12                         >> 60sec rests.
70's x 12
70's x 12
70's x 12

Time to get back on track. Lifts are slightly down. Haven't improved in like 6 months lol. My physique still looks pretty good though.


Time for slow but sure improvements. I've upped the volume on upper body as well. This week's lifts will be base lifts. Any improvement at all will be counted as a PR, even if it's not an all-time PR. This will keep me encouraged to keep improving.

Let's go!

Week 1

Monday - 03/31/14

-= Workout Log =-

Bench Press
45 x 10                    >> 2min rests.
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 5
205 x 4

Incline DB Bench Press
50's x 12                    >> 60sec rests.
50's x 8

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

Pull Ups
BW x 6                          >> 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 8
30's x 6
25's x 8
25's x 6

Cable External Rotations (left side only)
20 x 12
20 x 6
20 x 5

Also, my squat is about 335lbs max right now. But last week I threw down a two handed dunk off two feet and I play basketball only like once a month now. Weird.

Currently not seeing any females. Time to go out and meet new girls.

495 paused or......

i find it crazy how we still dont exactly know what soreness is and what exactly causes it

god damn i admire those perfect olympic form squats like crazy. makes me happy i bought a pvc pipe to foam roll with. really helps.

Finally able to bench 225x5 for the first time in my life.

I can't believe TWO YEARS AGO I was at 210x5 and never broke through the plateau until now.