Adarq.org

10 min cardio- bike
Giant Set x 3x15(roughly)
Bench- 215
DB press- 70lbs
Weird press machine- 20lbs each side

10 min cardio- Elliptical
Giant Set x3x15
Lat pulldown- 185lbs
Vbar standing lat pulldowns- 80lbs
1 arm low cable rows- 100lbs

10 min cardio- Treadmill walk- incline of 10 at 3.5mph
Giant Set 3x15-12
BBOH Press- 135lbs
Side delt raise- 30lbs
Tbar row Shoulder press- 45lbs

10 min cardio- Elliptical
Super Set- 3x20
Cable flyes- 40lbs
Different flyes- 40lbs

Cable shoulder front raise- 20lbs
Cable side raise- 20lbs

Cardio- 10 mins elliptical

Arms
abs
db rows

Cardio- 10 mins stair master- hit 50 something floors

I'm tired

Didnt do what i wanted, i realized i hate cleans


bench- 205x4x15(goal is to get 225x4x15 in 5 weeks)
SM 1arm bench press- worked up to 135x3x8
cable fly shit
TBar Row Shoulder press- 45lbsx3x12
                      -2 handed- +25....not a lot of weight but on that it felt pretty decent
Cable, machine, db curls
seated tri dips
cable tris
touching DB tri press
cable shit for abs and obliques
SMRDL worked up to 405 but i realized since i did heavy deadlifts on tuesday I was fucked for today


Ill do Legs on monday

also did pull ups, idk a ton of shit

Chest, shoulders, tris

Sore from saturday so I didnt go to hard

Flat DB Press- 85x15
                       95x10
                     110x10

Was going to go for 160s but I'd need a spotter for that and I didnt have one

Hammer Press- 2 plates each side- 3x12 Really slow reps

Machine Flyes at the end

BB Shoulder press- 135x10
                               155x10
                               185x4(no leg drive) +4 leg drive(minimal though)

Cable side and front raises working up to 40lbs

Tricep shit

SM JM Press working up to 225x8
Switced to Close grip bench

225x10
290x8
315x5


then some machine shoulder press and abs

Legs- Friday

box F-Squats- 45x10
                     135x10
                     225x5
                     300x3x5

-These didnt feel to bad but my biceps kept cramping up on me

speed deadlifts- 4x2 sumo and conventional with 225lbs
superset with 3 sets of pull ups

T-Bar row RDLs- worked up to 4 plates +35lbs

some walking lunges

some jump squats with 135lbs

Leg press- did pyramid sets

1 plate on each side to 4 plates on each side and back down

i did this 5 times without stopping with 10-15 reps each

Lower back machine

leg curls

weighed in at 237 with shoes on

Haven't been to focused lately on the workouts since i lost my cousin on new years so I had to do my chest workout today


Flat bench- worked up to 320lbsx1, felt like 80%
SM........... - tried to hit 8 reps on every weight as i increased  but obv i wasnt going to hit 8 reps but the last ones i remembered was

315x8(tired as balls)
365x1

did a pyramid set of hammer presses working from 1 plate to 4 plates n back down

cable flyes

worked up to 4 plates on each side for seated dips then some cable work for tris

Machine flyes- 120lbsx15+20 partialsx3

that was the jist of it

he just avoids it or deletes comments on youtube about it

Mixed in back and shoulders

Warm up-thusters except btn

Pendley SM rows- 135x10
                             185x10
                             225x5
                             250x5
                             275x3
pull ups(stop n go)- bwx10
                                bw+25lbs- 263lbsx3x5

did some cable front n side raises to warm the shoulders up

SM OH Press- 135x10
                      185x10
                      225x3
                      250x3
                      265x1
                      285x1(new pR)
                      300x0(barely failed) always going down n touching chest

rear delt cable flyes- worked up to 40lbsx10

front raises- straight bar- 80lbsx2x10(worked up to 80lbs)
front raises- bar with rotatng grip so hammer grip- 75lbsx3x10

super set-  DB OH Press- 30x3x30
    seated side delt raise- 30x3x10
    Shoulder finishers

assisted pull ups- 3xidk
machine shoulder press

ab work

I was watching the deadlift video and thinking Avishek is finally doing something normal.... Then he starts trying to lift the bar with one arm hahaha

not a deadlift video, he is merely picking something up off the ground. 

Yes there is a difference, his form is shit and being a personal trainer that's pretty laughable, especially his earlier videos.