Adarq.org

Monday - 09/16/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8
135 x 5
185 x 2
225 x 1
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Incline DB Bench Press
60’s x 15
60’s x 10

Good workout. I need to work on bench form a bit. The pump from the high rep inclines felt great!

This guy had a great ~1hr video on fasting. seems to known his stuff!

Monday - 09/16/19
Weight:

-= Workout Log =-

Bench Press

Incline DB Bench Press

Setting this up in advance so I'm not too lazy to fill it out. I need to start logging workouts again!

Plan:

Mon
bench 7x5
incline db 2-3x10-15

tue
rear delt DB flyes 4x8-12
lateral raises 3x8-12
rows 3x6-10
chin ups 3x5-7
shrugs 3-4x8-12
extra back and delt stuff as i feel like it

wed
squat 1x5
RDL 3x5-8
calf raises 4x8-15
ab pulldowns 3x8-15

thu
bench 8x4
incline DB bench 2-3x10-15

fri
rear delt DB flyes 4x8-12
lateral raises 3x8-12
chin ups 3x5-7
rows 3x6-10
shrugs 3-4x8-12
extra back and delt stuff as i feel like it

sat
squat 3x5
RDL 1-2x5-8
calf raises 4x8-15
ab pulldowns 3x8-15
bench 1x90%

Benched 7x5 yesterday... felt good. It was at 185lbs but I think i can get back to repping 2 plates quickly. I need to work on increasing my GPP. Maybe cardio can help with that a bit.

I moved and joined a rec center that has a bball court, but a really run down weight room. Can't even find all the dumbells but I'm trying to make it work. Tempted to just buy a power cage, bench, and some dumbells and put it in my living room if my roommates cool with it...

 

Incline db has dropped to 100x5 for a few workouts now. Rdl went up to 405x8 after a day of pigging out. Those glycogen stores really make a difference

Quote from: Dreyth on May 16, 2019, 02:11:50 am

I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.

Correct it again 

 

relax lakers

Or rather... Air DS 

Now that is a blast from the past. That was my username back when there were dozens of VJ sites around

Air Alert

^ Oh yeah if I go back to my squatting 3x a week no doubt i can get back up to 4 plates quick. I'm just thinking long term. Don't want my hamstrings to fall behind and cause any imbalances. I remember this program being the most effective for me for squats:

monday - squat x4, x7, x7, 90sec rests
wednesday - squat x2
Friday - squat x4, x7, x7, 90sec rests

if i hit 4 reps, increase by 5lbs. So that was about 90% of my max. Same with the 7 rep work. If i hit both sets of 7, increase. The wednesday squatting for 2 reps was the same weight as the Friday following it.

The combo of high frequency, intensity, low volume but still some metabolic adaptation from the short rest period seriously boosted me