Adarq.org

Monday - 10/07/19
Weight:

-= Workout Log =-

Bench Press
45 x 20
95 x 12
135 x 5
185 x 2
225 x 1
205 x 5
205 x 3

Leg Press Machine Calf Raises
+360 x 8 >> 60sec rests.
450 x 20
450 x 12
450 x 12
450 x 12
450 x 12

Wanted to switch back to 7x5 mondays and 8x4 thursday for the bench. but alas, my right shoulder is bothering me so i cut it short today. last time this happened to me i was lifting 6x a week (like now) so my shoulder girdle is getting worked 4x a week (two push and two pull days), plus high intensity and volume on the bb bench. No good. pain went away last time with some rest.

so I think it's time i switch to body recomp and throw in a lot of fasting while lowering the volume on bench work. really want to just switch 100% to dumbells, but my gym is missing so many of them. don't have 80's, 95's, etc.

thinking of maybe doing an upper/rest/lower/rest split, with a ton of fasting on rest days.

Here is the gym I am lifting at. I hated it at first but had to make do, especially since a ton of the dumbells are missing. And the A/C doesn't work most days I'm there, so it's pretty hot in there.

But every day I love it more and more:



Squat/RDL rack and chin up bar:

Friday - 10/04/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 8
20's x 6

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

Seated Strict Lateral Raises
20's x 12 >> 60sec rests.
20's x 8
20's x 6
20's x 4
20's x 3

Chin Ups
BW x 5
+40 x 8 >> 3min rests.
+40 x 4
+40 x 4

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
225 x 6
225 x 6
225 x 5

Chin Ups
BW x 11 >> 60sec rest.
BW x 5

T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 5

Lost a tiny bit of strength in the shoulder workouts, probably because i missed my last back/shoulder workout.

This is for a water fast, correct?

Would be interesting to see a dry fasting chart as well. Autophagy kicks in much earler on a dry fast from what I know.

So dead tired today since I slept late. Doesn't matter that I woke up late as well - night sleep is so much better than day sleep

may lift at night tnite, or double up tomorrow (but with less sets)

Saturday - 09/29/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 315 felt was easy, so I thought I’d go for 295 instead of 280.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
295 x 5

RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself again and went up a bunch of weight.
315 x 1
365 x 1
335 x 7
335 x 4
335 x 4

Leg Press Machine Calf Raises Superset A
+500 x 15
+500 x 12
+500 x 10
+500 x 10
+500 x 10

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 6
315 x 5

Cable Ab Pull Downs
+115 x 3 >> 2min rests.
+105 x 15
+105 x 8
+105 x 6

Bench Press
45 x 20 >> Just a few weeks ago i couldnt bench 225x1!
95 x 12
135 x 5
185 x 3
225 x 1
255 x 1

Strength is going up crazy fast! Of course these are just regains and i’m bulking but still, it feels nice

Friday - 09/27/19
Weight:

-= Workout Log =-

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 13 >> 90sec rests.
20's x 10
20's x 8

Seated Strict Lateral Raises
20's x 13 >> 60sec rests.
20's x 8
20's x 6
20's x 5
20's x 4

Bent Over Barbell Rows
135 x 5 >> 3min rests.
185 x 1
205 x 6
205 x 5
205 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 4

T-Bar Rows
+115 x 10 >>60sec rest.
+115 x 6

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

Nice steady progress continues. I plan to start IF on monday and maintain my weight. My face is getting soft!

Thursday - 09/26/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8  >> I think i’m capable of 205x6, maybeee x7
135 x 5 >> The 245x1 was easier than expected
185 x 2
225 x 1
245 x 1
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Incline DB Bench Press Plus
70’s x 12 >>3min rest
70’s x 10

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

Incline DB Bench Press Plus
70’s x 10

Thinking of dropping to 3 sets of heavy benches with higher weight because the first few sets feel pretty light. Would also be easier on my shoulders. And i think i regained an okay amount of neural strength in my bench at this point, so there probably isnt much need for 7-8 sets of benches anymore unless i'm trying to bust through a plateau

btw, incline db bench press "plus" refers to push the shoulders forward at the top for some serratus activation