Adarq.org

what does that mean lance? haha.

i look up to and respect adarq, for all his help and drive and all that, but bmully here is the #1 fanboy.

week 64
tues: lower

prehab: peterson stepups, cobras, glutes

REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (70, 80, 90, 100, 110, 120, 100)

stepups: DND, rowers wanted the rack.

DB reverse lunges: 8 x (20, 25, 25)

hanging leg raises: 3 x 15

pullups: 2 x AF (20, 11)

- pretty happy i got 120.
- didnt do anymore reverse lunges cos lower back was cooked.
- *edit* i really cant do ATG squats. mayb cos of my inflexible ankles or something. when i try to go really deep, my lower back loses its arch, and the butt rounds forward. not sure if this is what people call "buttwinking".
think imma stick with my half squats for now.

week 64
mon: upper

did upper because knee feeling bruised after knock in weekend game.

prehab: shoulders, back

s1: bench: 5 x (65, 75, 85, 92.5, *92.5, 75)
s1: rows: 5 x (50, 60, 75, 85, 85)

*got 3 reps. pity, thought i could complete the set.

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, *17.5)

*got 7 reps

s3: pulley pushdown : 3 x 8 (36, 39, 41)
s3: EZ bicep curls: 3 x 8 (25, 30, 30)
s3: shoulder matrix: 2 x 8 (10, 10)

- DB was moving very fast on incline bench. been awhile since that happened. not sure why though 
- pretty decent workout, felt strong throughout.

Care to tell me more?

I've never really given much tot to it, it was always just "try to get the weight up" for me.
Isn't extension done at the ankle knees and hips?

Haha well he meant well, and not alot of ppl give me pointers, so I appreciate tt.

Adarq u gotta come back and program something for me soon haha.

I feel strength levels are not tt bad now.. 115 for 2x5 Vs 120 for triples pre injury.. Another good example of the benefits of keepin a log haha!
But I sure dun feel like I can do 130 now tho lol.

My fingers have biceps frm scrolling.

Really really nice setup man, gym membership was the best 100 odd u spent! 100 odd a month right?

week 63
mon

prehab: shoulders, cobras, peterson stepups

REA squats: 3 x (40, 50)

Squats: 5 x (60, 70, 80, 90, 100, 110, 115, 115)

Stepups

DB reverse lunges

pullups: 5 x (bw, 10, 15, 20, 25)

ab wheel rollouts: 3 x 20

- wanted to ramp up to more weight as usual on rea, but this senior dude came over and told me it wasnt good.
  didnt know how to explain myself, but felt had to be nice, so stopped.

- while i was squatting, he told me i wasnt squeezing my butt/glutes at the top, therefore not working the hips. i told him i thought that was for deadlifts, and thought to myself that hip movement was primarily at the bottom of the squat.

he tried to demo with my weight, which was abt 70kg. failed at bottom on 2nd rep, fell back, thank god the safety was there. held on with one hand on the safety, and went back up with it. hope the dude's alright.

- really fast workout. left work late, had only an hour or so. other than a fast prehab, not much warmup, dived straight into workout. finished in less than an hour. fastest workout ever.

week 62
bonus workout

got to the gym, colleagues were playing ball, roped me in.
couldnt resist haha.

OHP: 5 x (20, 30, 35, 40, 40, 40, 40, 40)

unilateral DB rows: 5 x (20, 25, 30, 30, 30, 30, 30)

EZ bicep curls: 5 x (20, 25, 30, 25, 20)
                       15 x 20kg