Adarq.org

Week 141

Monday - 12/12/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8               >> I might have hit 5 reps, can't remember. And that might be a bench PR, at my gym at least.
135 x 5             >> Either 205x10 or 210x10 is my PR. Can't remember right now. Too lazy to dig in my log.
185 x 3
225 x 1
240 x 4
205 x 10

Seated Cable Rows
210 x 5                      >> 2min rest.
225 x 3                       >> I've hit about 230x10 before, but not after a heavy set! So that's a PR.
255 x 5 PR
215 x 10 PR

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

Pull Ups
BW x 5                      >> 2min rest.
+35bs x 3               >> Got only 3 reps with the ROM I wanted on the heavy set (again).
+65lbs x 5
+20lbs x 8

DB Lateral Raises
40's x 5
45's x 3
50's x 16
50's x 5

Unilateral Chest Supported DB Rows
65's x 8/arm

Incline Rear Delt W Flyes
30's x 12

Machine Rear Delt Flyes
170 x 12           >> Going to drop set these from now on.
 120 x 8

Workout felt great! Good to PR in rows! Hopefully I finally break through my bench plateau as well and get to 255x5 or something

<a href="http://www.youtube.com/watch?v=30RCODlLsO0" target="_blank">http://www.youtube.com/watch?v=30RCODlLsO0</a>

Those are my lateral raises with 50's.
With 45's I can do no swinging, full ROM, arms bent.
WIth 40's I can do a bunch of the above ^
With 35's I can do the above but with locked elbows as well.


As you all probably know, I'm not a fan of bullshit ROM and form. But I don't really see any other way to progress on shoulders with lateral raises! I think I will start doing bb overhead presses again. The reason I avoided them for years is because my triceps would always take over the movement and my delts never grew. Now that my delts have caught up, and if I be sure to use proper form, I can do them and target my delts directly!

Week 140

Saturday - 12/10/16

-= Workout Log =-

DB Lateral Raises
40's x 5        >> 60sec rest.
45's x 3
50's x 16
50's x 6

ATG Squat
135 x 10             >> The 385x1 was actually not too hard!
135 x 5               >> It feels so good to finally make gains in the squat.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
360 x 3

Romanian Deadlift
225 x 5
315 x 2
385 x 10 PR

Ran out of time, that's all I could do. Feels amazing to go hard for one set on a few lifts and then that's it. I mean the physical feeling of how I feel afterward is great.

meermin.es

cheaper than allen edmonds, quality is as good, shoes look better. meermin are probably the cheapest dress shoes you should buy.

Wow those are some good prices for good dress shoes...

i ended up getting a couple of allen edmonds on black friday for $197 each. i could still return them, but i figured i'd snag them incase i dont find a better alternative... and they come in width EEE. Which for the shoes I bought, is exactly what i needed. it's the first time in my life that dress shoes fit me properly!

Week 140

Tuesday - 12/06/16

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Finally hit 4 reps! Moving up to 360lbs next.
185 x 5
225 x 3
275 x 1
335 x 1
375 x 1
355 x 4
315 x 8

DB Lunges
90's x 6/leg     >> Haven't done these in a while so of course I dropped by 2 reps.

Seated Calf Raises
185 x 5            >> 45sec rests.
255 x 9
255 x 5
255 x 5

Romanian Deadlift
225 x 5                     >> Should be able to hit 10 reps next time.
315 x 3
405 x 1
385 x 8

Standing Calf Raise Machine
495 x 3            >> 45sec rests.
570 x 10
570 x 6
570 x 6 PR

Negative Dragon Flags
5           >> Abs still very sore from Sunday so I cut it to 5.

Week 139

Sunday - 12/04/16

-= Workout Log =-

Standing Calf Raise Machine
495 x 5
570 x 10
570 x 6 PR
570 x 5 PR

Negative Dragon Flags
8

Week 139

Thursday - 12/02/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8                 >> I focused hard on bringing my scaps back and down. Stable!
135 x 5                >> Made the benching a little easier.
185 x 3
230 x 5
190 x 10

Pull Ups
BW x 5                      >> 2min rest.
+30lbs x 3                  >> Excellent form now.
+60lbs x 5
+5lbs x 10

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 5

Seated Cable Rows
210 x 5                      >> 2min rest.
230 x 3
250 x 3
205 x 10

DB Lateral Raises
40's x 5                      >> 60sec rest.
45's x 3
50's x 15
50's x 0
 45's x 8

Unilateral Incline DB Rows
65's x 8/arm PR

Incline DB Rear Delt W Flyes
40's x 8              >> I think I should drop to 30's and really focus on form. Activate the scaps and ext rots.

Machine Rear Delt Flyes
170 x 12

Whoa, are you and people you know okay at least?

Week 139

Monday - 11/28/16

-= Workout Log =-

Bench Press
45 x 20              >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 5
185 x 10

Seated Cable Rows
205 x 5                      >> 2min rest.
225 x 3
245 x 5
200 x 10

Incline DB Bench Press
80's x 10                      >> 2min rest.
80's x 3

Pull Ups
BW x 5                      >> 2min rest.
+30lbs x 3
+60lbs x 5
BW x 10

DB Lateral Raises
40's x 5                      >> 2min rest.
45's x 3
50's x 15
50's x 8

Unilateral Incline DB Rows
65's x 5/arm

Incline DB Rear Delt W Flyes
40's x 8

Machine Rear Delt Flyes
170 x 10

Sticking with mainly 2 work sets. I think this will work great for me. On the bigger lifts, I'm doing 5 reps then 10 reps. Mixed rep ranges have worked very well for me in the past.

Damn work was pretty boring. I would be so depressed working here if I didn't have deloitte at the end of the tunnel. The commute is long, and there's zero room for growth. Would be the perfect job to have (assuming the commute was short) once I'm in my 30's though, if I could land some higher level (well paying) position and want a good work/life balance and job security.

But i can't complain! I've finally stopped collecting unemployment benefits and can support myself