Adarq.org

Monday - 10/14/19
Weight:

-= Workout Log =-

DB 30° Incline DB Press
40's x 12
60's x 4
90's x 1
100's x 3 >> 3min rests.
100's x 2
100's x 2
60's x 15 >> 90sec rests.
60's x 12
60's x 10

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 5

DB Rear Delt W Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8

Strict Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8

Standing Neutral Grip DB Shoulder Press
40's x 10 >> 90sec rests.
40's x 10

Chin Ups
+45 x 6 >> 3min rests.
+45 x 5
+45 x 5

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

Switched to an upper/lower split. I want to say I'm doing a body recomp now with a lot of fasting... but I keep eating a lot. Weigh 195.6lbs dry fasted.

Was running out of time before work, so I skipped the extra BW chin ups and T-bar rows

The dumbell situation is very annoying. 100's are too heavy for me right now. There are no 95's. One out of the two 90's is bent, and a different shaped dumbell altogether. I'm also missing a 70, an 80 I think, etc, so I have to drop to 60's after the 100's lol.
Don't want to go back to barbell benching. DB's feel SO much better on my shoulders, even with the too-heavy 100's!

Tried out neutral grip db shoulder presses. Didn't like them at all. They target my front delts a ton, but i want to target my lateral delts

Tuesday - 10/08/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
230 x 5
230 x 5
230 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 5

T-Bar Rows
+115 x 12 >>60sec rest.
+115 x 6

Chin Ups
BW x 10 >> 60sec rest.
BW x 5

I felt the tiniest bit of something, don't even want to call it discomfort, in my shoulder during seated lateral raises. So I skipped them for today

Yeah im really liking the hot temp while lifting, probably moreso than room temp now. Freezing commercial gyms are the worst!
The more i think about it, the more i realize my only real issue with the gym is a missing 25lb dumbell, 30lb, 40lb, and then sets of 35’s, 45’s, 50’s, 55’s

Looking to build my home gym soon anyway with a DIY platform. Any ideas on a decent power cage? My company has a 50% fitness subsidy that caps at $500/year. Rather use that for equipment every year instead of a gym membership!

Saturday - 10/05/19
Weight:

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
305 x 5

RDL
135 x 5 >> 3min rests.
225 x 3
315 x 1
365 x 1
325 x 8
325 x 4
325 x 4

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 8
315 x 6

Cable Ab Pull Downs Superset A
+105 x 3
+105 x 12
+105 x 8
+105 x 8

Bench Press
45 x 20
95 x 12
135 x 5
185 x 3
225 x 1
245 x 1

Inching closer and closer to a 315x5 squat!

Thursday - 10/03/19
Weight:

-= Workout Log =-

Bench Press
45 x 20 >> 5min rests.
95 x 12 >> Almost failed final rep on final set.
135 x 5
185 x 2
225 x 1
245 x 1
225 x 5
225 x 5
225 x 5

Incline DB Bench Press Plus
70’s x 13 >>90sec rests.
70’s x 7
60's x 9
60's x 8
70's x 7

Leg Press Calf Raises
+430 x 20 >> 60sec rests.
+430 x 15
+430 x 12
+430 x 12
+430 x 12

Close to stalling on the bench... kinda tempted to go back to my 7x5 mondays and 8x4 thursdays.

Wednesday - 10/02/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 3min rests.
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
295 x 5
295 x 4
295 x 3

RDL
135 x 5 >> 3min rest.
225 x 3
315 x 10
315 x 5

Barbell Shrugs Superset A
315 x 62
315 x 6
315 x 6
315 x 4

Cable Ab Pull Downs Superset A
+105 x 12
+105 x 6
+105 x 6

Was not feeling too strong today. Might be because I've been slacking on protein this week, but also because I jumped up in weight very fast the past week or so and now I'm at my "real" maxes. The gains are no doubt slowing down now!

Monday - 09/30/19
Weight:

-= Workout Log =-

Bench Press
45 x 20 >> 5min rests.
95 x 12  >> The bench press gains are coming in fast! Re*gains.
135 x 5 >> The 255 felt like a max today (but like 95% two days ago).
185 x 2 >> Almost failed on the first two work sets.
225 x 1
255 x 1
225 x 5
225 x 4
225 x 3

Incline DB Bench Press Plus
70’s x 15 >>90sec rests.
70’s x 7
70's x 6
70's x 5
70's x 4
60's x 9

Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10

So glad to be doing sets of 225 on the bench again! Plan is to stick with this weight until I can hit 7 reps on the first set, then move up in weight. Incline DB's for that pump afterward. Gotta combine the neural gains + myofibrillar hypertrophy + sarcoplasmic hypertropy!

I remember when i was a toddler. I used to sit in a chair and chew on the corners of my toenails.

Today I can barely smell my foot. My nose is probably ~10 inches away from my big toe. Very stiff