Adarq.org

Week 152

Wednesday - 02/22/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken shawarma platter       +1,200           
Chicken something                 +700
Fish oil                                +100
Honey                                 +100
Total in                                       +2,100

BMR                                  -2,000
Walked 3 miles                     -300
Worked Out                          -200
Thermic Effect of Food            -200
Total out                                   -2,700   

Balance                                       -600

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Da heck I can only do 370x1 and not x3 now...
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 1
315 x 5

DB Walking Lunges
80's x 5

Seated Calf Raises
185 x 5                         >> 60sec rests.
255 x 8
255 x 6
255 x 5

Romanian Deadlift
275 x 5                         >> PR is 410x8.
315 x 2
365 x 1
410 x 5

Standing calf raises and dragon flags to be done tomorrow. I'm already feeling the effects of cutting - limited work capacity.

Week 152

Tuesday - 02/21/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Large banana                        +200
Chicken salad                        +700
Gjell                                   +300
Cheeseburger                        +500
Fish oil                                +200
Honey                                 +50
Huge orange                         +100
Total in                                       +2,050

BMR                                  -2,000
Walked 3 miles                     -300
Worked Out                          -200
Thermic Effect of Food            -200
Total out                                   -2,700   

Balance                                       -650

-= Workout Log =-

Bench Press
45 x 20               >> 2min rest.
95 x 8                 >> Not sure what happened on the 255x2 lol.
135 x 5
185 x 3
225 x 2
275 x 1
255 x 2
215 x 8 PR

Pull Ups
BW x 5             >> 2min rest.
+30lbs x 3
+60lbs x 5
+25lbs x 5

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

Seated Cable Rows
200 x 5             >> 2min rest.
220 x 3
240 x 1
265 x 5
230 x 8

DB Lateral Raises
40's x 5                    >> 60sec rest.
45's x 3
50's x 12
50's x 5

Bent Over DB Rear Delt L Flyes
30's x 12

Bent Over DB Rear Delt Flyes
25's x 5

Heheheh.... been way too lazy to update. Missing workouts here and there. I know I keep saying "starting today I'm cutting" but... to make sure of it, I'm fasting today, ramadan style. I have a day to make up since I missed a day due to sickness last year. So I know for sure I won't cave in and eat before sundown - I never caved in before for ramadan, i've only caved in for general IF.
 
Had a banana and water at about 5am. Also I like to write out my burned calories ahead of time based on what I plan to do. Weighed 207lbs yesterday morning after a morning pee. I hope to take a few before pictures today at the gym.

Week 151

Monday - 02/13/17
207lbs

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
2 cups whole milk                  +300
2 scoops whey                      +200
Total in                                       +500

BMR                                  -2,000
Walked 2 miles                     -200
Worked Out                          -200
Thermic Effect of Food            -200
Total out                                   -2,600   

Balance                                     -2,100

Well... been too lazy to update. And I didn't keep up with my cut. Hopefully I stay consistent this time!

Is there an easy way to line up my calorie table perfectly?

Been so lazy to update my log. I missed 2 or 3 leg days, and mostly just did deloads for upperbody. Combination of being tired, lazy, no time at the gym, etc.

It's all good though, no major strength losses or anything

But it's feb 1st and I'm officially starting my cut today and tracking calories! See next post

 

Week 146

Friday - 01/20/17

-= Workout Log =-

Bench Press
45 x 20
95 x 8
135 x 5
185 x 3
225 x 2
255 x 4

Pull Ups
BW x 5
+35lbs x 3           >> Hit all 5 reps with full ROM.
+65lbs x 5

Incline DB Bench Press
80's x 10

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

DB Lateral Raises
35's x 5
40's x 5
45's x 3
50's x 12

Was a little sick this week and sleep deprived. Missed two lower body days... ah man I know I'm going to dread getting back up to 405x10 RDL and 370x3 squats...

Cut everything to one set because i felt like ass and very sore/achy. Surprised myself matching my bench PR, pull up PR, and hitting a new PR in seated cable rows.

Week 145

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

Week 145

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

Very lazy. Planning to do lateral raises with legs tomorrow.

Week 145

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