Adarq.org

Friday - 01/13/17

-= Workout Log =-

DB Lateral Raises
40's x 5                 >> 60sec rest.
45's x 3
50's x 16
50's x 3

ATG Squat
135 x 10             >> Pretty tough.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 3

Seated Calf Raises
185 x 5                         >> 60sec rests.
255 x 10
255 x 6
255 x 5

Romanian Deadlift
275 x 5
315 x 2
365 x 1
405 x 10 PR

Standing Calf Raise Machine
570 x 10             >> 60sec rests.
570 x 8
570 x 6

Negative Dragon Flags
5              >> 60sec rest.
5

Thursday - 01/13/17

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                >> I wonder how much I would bench at other gyms where I'm usually stronger...
135 x 5
185 x 3
225 x 2
275 x 1
255 x 4 PR
215 x 8 PR

Pull Ups
BW x 5                      >> 2min rest.
+35lbs x 3                 >> Only 3 with full ROM dammit.
+65lbs x 4
+20lbs x 8

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 8

Seated Cable Rows
200 x 5
220 x 3
240 x 1
265 x 3 PR
220 x 12 PR

Monday - 01/10/17

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                >> ExRx puts my max at 290. What...
135 x 5              >> ExRx estimates my max at 294!
185 x 3
225 x 2
275 x 1
250 x 6 PR
215 x 4

Seated Cable Rows
200 x 5               >> 2min rest.
220 x 3
240 x 1
260 x 6 PR
260 x 10 PR

Incline DB Bench Press
80's x 10             >> 2min rest.
80's x 6

Pull Ups
BW x 5             >> 2min rest.
+35lbs x 3
+65lbs x 4
+20lbs x 8

DB Lateral Raises
40's x 5               >> 60sec rest.
45's x 3
50's x 16
50's x 3

Chest Supported DB Rows
65's x 8/arm

Incline DB Rear Delt Flyes
30's x 10

Machine Rear Delt Flyes
170 x 12

Friday - 01/09/17

-= Workout Log =-

ATG Squat
135 x 10             >> Did not expect to hit 3 reps with 365. Haven't squatting in like 10 days.
135 x 5
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
365 x 3

DB Step Ups
65's x 6/leg          >> Got sick of lunges and don't always have room to do them.

Seated Calf Raises
185 x 5                         >> 60sec rests.
255 x 10
255 x 6
255 x 5

Romanian Deadlift
275 x 5
365 x 1
405 x 6

Standing Calf Raise Machine
570 x 10             >> 60sec rests.
570 x 6
570 x 5

Negative Dragon Flags
5              >> 60sec rest.
5

250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. 
Congrats on the PR's tough... that 3 plate bench isn't too far away.