Adarq.org

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.

Tuesday - 12/03/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
225 x 3
225 x 1
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
385 x 6
385 x 3

Leg Press Machine Calf Raises (Superset A)
+540 x 15
+540 x 12
+540 x 12

Barbell Shrugs (Superset A)
335 x 12
335 x 8
335 x 6

Cable Ab Pull Downs
+105 x 3 >> 2min rests.
130 x 8 (cheating)
120 x 6
115 x 6

30º Incline DB Bench Press
60's x 8
60's x 5
100's x 3

Saturday - 11/30/19
Weight:

-= Workout Log =-

30° Incline DB Press
50's x 12 >> 3min rests.
50's x 5 >> Worked out at a different gym with nice dumbbells.
65's x 5 >> Finally was able to do a proper warm up and non-clunky 100's.
80's x 3
95's x 1
100's x 5
90's x 6
90's x 5

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

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

Pendlay Rows
135 x 8 >> 2min rests.
185 x 3
225 x 1
245 x 6
245 x 3
245 x 3

DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.
20's x 10

DB Rear Delt External Rotation Flyes on Incline
25's x 8 >> 60sec rests.
25's x 8

Worked out at a different gym. Also had to work out while fasted (usually those are my rest days), yet I was still able to increase from 100x3 to 100x5 on the incline db bench. Goes to show how much it helps to have proper dumbbells to lift with, and a proper warm up scheme (lots of dumbbells missing at my usual gym).

Makes me wonder if, when I was at 100x5 at my current less than decent gym, would I have hit 100x8 at this gym?



Did not expect to drop another 2lbs. Probably due to lifting while fasting today - dryer than usual.

Had a bit of a re-feed after that 194.0 weigh in. Not sure if ill continue the re-feed the next day or what

Wednesday - 11/27/19
Weight:

-= Workout Log =-

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

RDL
135 x 8 >> 3min rests.
225 x 3 >> I love how I can always count on my RDLs to improve.
315 x 1
365 x 1
385 x 6 or 7
385 x 2

Cable Ab Pull Downs
+115 x 3 >> 2min rests.
130 x 6
120 x 8
115 x 8

Barbell Shrugs
335 x 12
335 x 8
335 x 6

Looks like my strength may have stabilized now after losing the glycogen.

hah nice @ the graph.

Haha yeah, i think it's nice to see numbers visualized for easy trend spotting. I'm guessing after the sharp drop in muscle glycogen and water weight, the weight loss should more or less slow down at about a pound every 4-5 days.

Ideally i want to workout every other day and fast on the rest days, but that can't work since my gym is closed sundays.
So i'll probably do just 2 completely fasted days per week and eyeball a maintenance eating day on workout days. Workout days consist of pre workout meal 8am (usually some whey, oatmeal, banana and coffee), post workout meal 11am (more whey, some fruits, cottage cheese, etc) and then dinner 6pm or later (varies, an actual meal and more protein)

Trying to avoid processed sugars and get in complex carbs and casein.