Adarq.org

Monday - 11/04/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 5
90's x 1
100's x 3
90's x 10
90's x 4
90's x 4
60's x 15

DB Rear Delt Flyes on Incline (Close to chest)
40's x 15 >> 90sec rests.
40's x 10
40's x 10

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8

65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 8

Standing DB Shoulder Press
60's x 5 >> 90sec rests.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.
40's x 10

Chin Ups
BW x 5 >> 3min rests.
+60 x 5
+60 x 3
BW x 10
BW x 8

T-Bar Rows
135 x 8 >> 90sec rests.
135 x 7
135 x 6
135 x 6

Wednesday - 10/30/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
60's x 6
60's x 4
90's x 1
100's x 3
90's x 8
90's x 5
90's x 5

30° Incline DB Pinch Press
60's x 4 >> 90sec rests.
40's x 12
40's x 12

Overhead Cable Pushaway
55 x 12 >> 90sec rests.
55 x 12

DB Rear Delt Flyes on Incline (Close to chest)
40's x 12 >> 90sec rests.
40's x 12
40's x 10

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 8

65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8

Standing DB Shoulder Press
60's x 5 >> 90sec rest.
60's x 3 >> 40's too light, but I don't have any DBs between 40's and 60's lol.

Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3 >> Surprised I improved so much on these since the last time I did them.
225 x 1 >> Plus I'm using 90sec rests for them instead of 3min rests now.
235 x 8
235 x 5
235 x 5

Chin Ups
BW x 5 >> 3min rests.
+50 x 6
+50 x 4
+50 x 4

T-Bar Rows
115 x 8 >> 90sec rests.
115 x 8
115 x 8

Chin Ups
BW x 8 >> 90sec rests.
BW x 8
BW x 8

Upped the volume some more. Bulking is nice.
Been slacking on protein lately though and just eating a bunch of carbs

Saturday - 10/26/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
90's x 7 >> 90sec rests.
90's x 7
90's x 5
60's x 12

DB Rear Delt Flyes on Incline
20's x 14 >> 90sec rests.
20's x 8
20's x 8

DB Rear Delt W Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 10

65° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 10
20's x 8

Standing DB Shoulder Press
40's x 15 >> 90sec rest.
40's x 18

I used the weird 90lbs dumbells for back up sets... it'll do. Strange to lift with them but hopefully when I can knock out 12+ reps with them, I can be consistent with sets of 5+ on the 100's.

Ran out of time. My gym's closed sundays so i dont know if i'll be able to do back. Maybe i can lift with my friend at his gym

Thursday - 10/24/19
Weight:

-= Workout Log =-

Squat
135 x 12 >> 3min rest.
135 x 5
185 x 3
225 x 3
275 x 1
315 x 1
345 x 1
315 x 5
315 x 3

RDL
135 x 8 >> 3min rests.
225 x 3
315 x 1
355 x 6
355 x 4
355 x 3

DB Lunges
60's x 8/leg
60's x 5/leg

Leg Press Machine Calf Raises Superset A
+500 x 18
+500 x 17
+500 x 13
+500 x 14
+500 x 13

Barbell Shrugs Superset A
315 x 15
315 x 10
315 x 10
315 x 8

Cable Ab Pull Downs Superset B
+125 x 3 >> 2min rests.
+115 x 10
+115 x 6
+115 x

30° Incline DB Press Superset B
60's x 8
60's x 5
90's x 2
100's x 1

Here are the 90's at my gym. When you pick them up, the bent one rolls in your hand lol. They are slightly different shapes, too:



Here are the 100's. Clunky and tough to get off my chest for the first rep:



I think I'll just have to suck it up and use the 90's for work sets until I am strong enough to consistently hit 5 reps with the 100's for sets.

I did a full on 3 day dry fast a 2 weeks back playing BBall and walking a lot on each day - felt super weak on day 3, but good to know I can survive for 3 days without food or water 

you are a stronger man than me 


There was a youtube vid i cant find right now about a study done where participants had severly restricted calories and basically just ate like 800cal of carbs per day or something, and they compared the results of that to various people who lost weight through straight fasting. And it turned out straight fasting was a far superior way to lose weight in just about every metric. total weight lost, energy levels, hunger levels, muscle spared, etc.  Apparently it also helps retain the skin's elasticity more so people who drop 200+ pounds or whatever dont have as much hanging skin afterward

so its nice to see more people fasting for weight loss 

Friday - 10/22/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15
40's x 8
60's x 8
60's x 5
90's x 1
100's x 3 >> 3min rest.
100's x 0 >> 90sec rests.
60's x 12 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)
60's x 8 (paused + 6lb elbow weights)

DB Rear Delt Flyes on Incline
20's x 13 >> 90sec rests.
20's x 8
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 15
20's x 10

65° Incline Seated Lateral Raises
20's x 13 >> 90sec rests.
20's x 9
20's x 7

Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 12

Chin Ups
+50 x 5 >> 90sec rests.
+50 x 4
+50 x 4

Pendlay Rows
135 x 5 >> 90sec rests.
185 x 3
225 x 1
235 x 5
235 x 3
235 x 3

Chin Ups
BW x 10 >> 90sec rests.
BW x 7
BW x 7

T-Bar Rows
105 x 12 >> 90sec rests.
105 x 8
105 x 8

Upped the volume a little. The db benches with the ankleweights on my biceps/elbows were weird because they were too bulky. Didn't feel natural. Pretty annoying I don't have decent 90lb or 95lb dumbells, because clearly 100's are too heavy for me to make decent use of right now. Maybe I'll have to make do with the 90's until I can manage 5 solid reps with the 100's?

Awesome read!

My takeaway is that perhaps I've been overrating neural work for myself (3 rep work) and underrating higher rep work for mass (8+) and VOLUME

However, I got to this part:

Keep volume for your main lifts low to moderate, and stay at least 1-2 reps shy of failure at all times (avoiding technical failure).  You don’t need a ton of high quality, heavy work to maintain and improve neural factors, but getting the bulk of your training volume from your main lifts will generally beat you up a bit more, and limit how much total training volume you can handle per session and per week.

This goes against what I remember learning in a verkoshansky book, i believe it was. Basically you dont stimulate all of your muscles until you are basically just about at failure. I remember after learning this, i saw some pretty quick strength gains when i put an end to stopping 2-3 reps short. These days, I stop when I think my next rep will be a fail.



Also:

I recommend accessory lifts over lighter sets of squat, bench, and deadlift to cut down on risk of overuse injuries, and to keep training specificity high for the main lifts (since lifting heavy stuff for low reps and lighter stuff for higher reps are different skills, you don’t want to “water down” the motor learning you’re doing your main lifts, unless you’re splitting your training into more distinct phases, as we’ll discuss later).

I've always been a fan of "just squat more if I want to get better at my squat." But I never thought of 1) avoiding injuries by mixing it up, and 2) this would lower training specificity by watering down my big lifts with fatigued sets of higher reps

Friday - 10/18/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 12
60's x 8
60's x 5
90's x 1
100's x 4 >> 3min rests.
100's x 0
60's x 15 (paused)>> 90sec rests.
60's x 8 (paused)
60's x 6 (paused)

DB Rear Delt Flyes on Incline
20's x 12 >> 90sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 90sec rests.
20's x 12
20's x 10

55° Incline Seated Lateral Raises
20's x 12 >> 90sec rests.
20's x 8
20's x 8

Standing DB Shoulder Press
40's x 12 >> 90sec rest.
40's x 10

T-Bar Rows
105 x 15 >> 90sec rest.
105 x 5

Chin Ups
+50 x 5 >> 90sec rest.
+50 x 3
    BW x 3 (drop set)

Hoping to get back to db benching 7 reps with 100's. The 100lb dumbells here are clunky so it's a little tougher.
The backup sets of high reps are done paused now so that I can more easily get the 100's off my chest for the first rep of every set. Thinking of also attaching some ankle weights to my elbows so that there's more resistance on my chest without adding resistance to my triceps. Should help with those first rep blast-offs. It's also a nice way to target my chest more without my tris taking over like usual!

Low on time, didnt do my pendlay rows or as many chin ups as I wanted