Adarq.org

Friday - 12/13/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 2
100's x 3
90's x 8
90's x 6
90's x 5

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

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

Chin Ups
BW x 5 >> 2min rests.
+30 x 3
+55 x 7
+55 x 5
+55 x 4
   BW x 5 (drop set)

DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.

DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.

Back up set on DB bench droped from 90x10 to x9 to x8. The cut may be getting to me. The other lifts are strong though. I also haven't been taking creatine in a while, however. That could also be to blame. Time to load up again.

- run x ABORT

this made me laugh lol

wish you the best on your knee!

No change in weight. Probably due to eating all that desi food on 12/8 after my weigh in. chicken korma, garlic n cheese naan, rice pudding, mango lassi... couldnt resist

doing well today though. hopefully i go to bed without eating at all today

edit: just turned down a dinner invitation at a friend of a friend's pizza shop. all that free cheesy goodness....

Quote from: adarqui on December 08, 2019, 03:09:02 am

damn good work on that weight loss.

lots of weight loss going on lately around here.

Thanks, almost a 45lb plate worth of weight, boggles the mind when you think about it! 

When you put it that way, it’s insane!

Monday - 12/09/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 2
100's x 3
90's x 9
90's x 5
90's x 5

Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+60 x 6
+60 x 5
+60 x 4

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 9
20's x 7
20's x 5

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

DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.

DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.

DB Bench dropped by a rep on the backup rep. Sucks especially after being carbed up from last night. However, the rest of my lifts were strong, so I chalk it up to not enough volume. Added in another backup set this workout.

Didn't want to eat last night but did anyway. So having only about 1200cal today and then fasting till after tomorrow morning's pre-workout meal. Hopefully I don't get invited to another dinner to mess this up lol

Saturday - 12/07/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 10
185 x 5
225 x 3
275 x 1
335 x 1
315 x 5
315 x 2

RDL
135 x 8 >> 3min rest.
225 x 3
315 x 1
365 x 1
405 x 1
390 x 5
390 x 2

Leg Press Machine Calf Raises (Superset A)
+540 x 15
+540 x 15
+540 x 15

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

Cable Ab Pull Downs (Superset B)
100 x 8 >> This got crazy tough again. Machine wasn’t moving smoothly today.
95 x 8 (cheating)
95 x 6

30º Incline DB Bench Press (Superset B)
60's x 8 >> The 90’s felt light, not sure how I failed on the 100’s.
60's x 5
90’s x 1
100's x 0

Felt a little sick today, just slightly. Surprised i still hit 5 reps on squat.

Thursday - 12/05/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 5 >> Beginning to think the 100's at my gym are around 102lbs each.
60's x 5 >> Increased to 10 reps on back up sets. Re-feed worked nice it seems.
90's x 2
100's x 3
90's x 10
90's x 4

T-Bar Rows
90 x 5 >> 2min rests.
135 x 3
160 x 8
160 x 6
160 x 6

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

Chin Ups
BW x 5 >> 3min rests.
+30 x 3
+55 x 6
+55 x 5
+55 x 4

DB Rear Delt Flyes on Incline
20's x 14 >> 60sec rests.

DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.

I feel so much better eating less. I can't stress this enough. Much less laziness throughout the day, I don't sleep through entire mornings, etc. Of course it makes weightlifting progress stagnate, but I think this should provide me motivation to only do very slow lean bulks moving forward if anything. I don't want to lose this feeling of being light and awake.

The mornings after which I don't fast I am just wide awake. Even if I wake up in the middle of the night, like 2-3am and go pee... I'm very alert and aware. Not dragging myself back to bed like a zombie.