Adarq.org

back and tris-


    Pull-ups 4x8
   
T-bar Bent Over Rows 90x4x15.......1x30
   
Cable Pulldowns Wide Grip 5x12-15
   
Seated Cable Rows 4x10- did these a certain way and it fucking lats

Bent Over Lateral Dumbbell Raises 25x3x10

    Shrugs- 270x3x20

    Narrow (close) Grip Bench Press 135x5x20

    Triceps Cable Pulldowns Super setting with Dips 5 sets
   
 One Arm Reverse Cable Pulldowns 5 sets
   
Triceps (rope) Cable Pull Downs 3 sets

I might try this for awhile but no smith machine work, ill do free weights

and ill cut the sets n reps down on squats to go heavy

    (Number of reps range from 7-12 for all exercises)

Monday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Tuesday: Legs

    Smith Machine Squats 7 sets
    Leg Extension 8 sets
    Leg Curls 5 sets
    Leg Press 4 sets
    Standing Machine Calf raises 5 sets
    Seated Calf Raises 5 sets

Wednesday: Back/Triceps

    Pull-ups 4 sets
    T-bar Bent Over Rows 4 sets
    Cable Pulldowns Wide Grip 5 sets
    Seated Cable Rows 4 sets
    Cable Pulldowns Close Grip 3 sets
    Bent Over Lateral Dumbbell Raises 3 sets
    Seated Machine Rows 4 sets
    Hyper extensions3 sets
    Shrugs 3 sets
    Narrow (close) Grip Bench Press 5 sets
    Triceps Cable Pulldowns Super setting with Dips 5 sets
    One Arm Reverse Cable Pulldowns 5 sets
    Triceps (rope) Cable Pull Downs 3 sets

Thursday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Friday: Shoulders/Calves/Abs

    Incline Machine Shoulder Press 5 sets
    Lateral Shoulder Press on Machine 5 sets
    Standing Dumbbell Front Raises 5 sets
    Bent Over Dumbbell Lateral Raises 3 sets
    Standing EZ Barbell Front Raises 5 sets
    Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
    Leg Extensions 5 sets
    Standing Calf Raises 5 sets
    Seated Calf Raises 5 sets
    Flat Bench Crunches with weight 3 sets
    Flat Bench Leg Raises 3 sets
    Crunches Machine 3 sets
    Kneeling Twist Machine 4 sets (2 sets each side)
    Roman Chair Leg Raises 3 sets

pin pulls + band idk how much tension but it wasn't a whole lot

45x5
135x5
225x5
315x5
365x3
405x2
455x1(Raw no straps or anything)  Felt easy but grip started to fail


leg press- worked up to 720x5 easy ones

 pull ups 2x8 slow ones

back raise with 45lbs platex3x10

sled pulls

Today was legs but my back was sore from the back workout and dunking today.

The rim i went to was like idk 9'8-10 or so and went good, 2 foot was definitely up and 1 foot felt explosive as hell


the workout was a quicky cuz i had to talk to a guy about a gym manager job in a rich area


hack squat- 3 plates each sidex3x5

leg press- 4 plates each sidex5
                 5 platesx5
                 6 platesx5
                 7 platesx3
                 8 platesx1
               8 plates + whatever- turned out to be 800lbsx3

leg extension- 210x3x10
leg curl- 70 each legx3x10

yesterday was a chest n tri day

Pre-exhaustion

DB flat press- 85x10
                      95x10
                    110x10

Hammer press- 2 plates( on each side ) x10
                         3 platesx10
                         4 platesx5
                         3 platesx8
                         2 platesx10
                         1 platex30


incline bench- DC style- 12 breaths in between each set
                 225x11(had to drop weight cuz i wanted to get more reps than this)
                 185x15
                 185x8
                 185x3

cable flyes

tricep pushdowns- 85x15
                             100x8
                             110x4

skull crushers using a special looking cool bar


overall it was a good workout

anyone who can do a hadouken can easily get puss 10x a day

NO Xplode sucks, bsn got sued a few years back because they claimed ingredients were in it that werent and didnt exist


Im pretty tolerant to stims but i found hemavol and Maximize V2 to be a great stack for pre-workout.  Also i heard about another one that i gotta check out later.  Plus i heard that Amino energy by optimum nutrition and white flood by controlled labs are good as well.  Companies that are known for their advertising (bsn and ronnie, muscle tech and jay cutler) tend to be all bull shit supplements

thatb ecome a freak bullshit sucks



the powerbuilding aspect is like 3x8s and 3x10s
it has circuits also which are pretty hard
upper body specialization days
and the explosive part is i think just in the beginning of the 2 week but these workouts get you into shape

but for the oly lifts is usually a heavy 3x3 and then the other things are 3x10

but the program is layed out perfectly and has links in it to show you the exercise if your not sure what it is