Adarq.org

Wait why am I annoyed. I lost 12lbs in 4 weeks (both starting and ending weight dry fasted). That's 3 pounds a week and didn't lose any strength!

Tuesday - 12/17/19
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Switched to a slightly higher incline. Feels really nice! Doesn't overload my front delts anymore.
60's x 5
60's x 3
90's x 8
90's x 5
90's x 3
60's x 12

Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Slight increase in chin up strength.
+60 x 7
+60 x 5
+60 x 5

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8 >> Surprised to hit 8 reps on 4th set.
20's x 8
20's x 8

T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
160 x 8
160 x 8
160 x 6

DB Rear Delt Flyes on Incline
20's x 15

DB Rear Delt External Rotation Flyes on Incline
20's x 15

Like half of my lifts were slightly up today! Could be after loading back up on creatine, sleeping well last night, and the slight refeed I had this week.

Wednesday - 12/15/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 1
275 x 1
345 x 1
315 x 5
315 x 2

RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 1
385 x 6

Standing Machine Calf Raises (Superset A)
+100 x 5
+205 x 12
+205 x 12
+205 x 12

Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 8

Dragon Flags (Superset B)
6 >> Form way better than expected! Haven't done these in a long time.
5
4

45º Incline DB Bench Press (Superset B)
65's x 5
80's x 3

Ok whoa, the 45 degreen incline DB press felt real nice on my pecs. Usually I go with a lower incline because otherwise I get too much front delt activation. But maybe after doinga low incline for like a year now, my upper pecs have caught up and so they can be activated with a higher incline. I think I'll try going for 37.5 degree incline next workout to see how it goes.

late 20's now
vertical... i have no idea. i stopped jumping. but at my best i was at ~37" running. could easily 2 handed tomahawk off 3 steps at my peak. height was 6'1

Already reached my goal weight of 190lbs earlier than I thought I would. Nice. Maybe I'll drop a few more pounds - I'd like to be 190 carbed up. And I think I'll be carbed up with a week off from work coming up soon plus guests at my house!

Best part is barely any decrease in strength. RDL went up, in fact.

I think I should slow down the weight loss now. Maintenance on workout days, and eat only 1200cal max on fasting days (after my fast is done, of course).

Wednesday - 12/11/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 10 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 1
275 x 1
335 x 1
315 x 5
315 x 2

RDL
135 x 8 >> 3min rest.
225 x 3 >> My glgutes felt zapped from the squats, happy to hit 385x6 anyway.
315 x 1
365 x 1
405 x 1
385 x 6
385 x 2

Leg Press Machine Calf Raises (Superset A)
+540 x 17
+540 x 12
+540 x 12

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

Cable Ab Pull Downs (Superset B)
100 x 5 >> Machine felt smooth again.
125 x 8
120 x 8 (last 2 reps cheating)
120 x 10 (last 6 reps cheating

30º Incline DB Bench Press (Superset B)
60's x 8
60's x 5
90’s x 5

Not sure how much longer I can keep up the 315x5 squat and 385x6 RDL on this cut, but we'll see. I've lost a decent amount of weight so far without strength loss so i should still be happy with a slight decline in strength even as I head towards 190lb bw and below (dry fasted weight)

Looks like a longer pause than the 495 @ 208bw on the previous page. Also a stronger ascent too