Adarq.org

Week 128

Tuesday - 09/13/16
193.0lbs

-= Workout Log =-

AM:

ATG Squat Legs too sore
Bench Press Chest too sore
Romanian Deadlift Legs too sore

PM:

ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
325 x 4

DB Lunges
70's x 8/leg PR

Seated Calf Raises
95 x 5                     >> 45sec rests.
185 x 5
225 x 3
275 x 5
255 x 5
235 x 8

Romanian Deadlift
225 x 5               >> 6 reps in me next time probably!
315 x 1
405 x 5

Hack Squat Machine Calf Raises
Machine was broken dammit.

Negative Dragon Flags
6                   >> 60sec rests.
6
6

Week 127

Friday - 09/09/16

-= Workout Log =-

ATG Squat
135 x 8
135 x 5
185 x 5
225 x 3
275 x 1
315 x 5

DB Lunges
70's x 6/leg

Seated Calf Raises
95 x 5                     >> 45sec rests.
185 x 5
225 x 3
275 x 5
255 x 5
235 x 8

Romanian Deadlift
225 x 5
315 x 1
405 x 3

Hack Squat Machine Calf Raises
495 x 12                  >> 45sec rests.
495 x 10
495 x 8

Negative Dragon Flags
6                   >> 60sec rests.
5
4

Week 127

Thursday - 09/08/16

-= Workout Log =-

Bench Press
45 x 15                     >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 5
225 x 3
225 x 2

Seated Cable Rows
200 x 5
220 x 3
240 x 5
240 x 5
240 x 4

Incline DB Bench Press
80's x 6
80's x 5

Weighted Pull ups
BW x 5                            >> 2min rests.
+30lbs x 3
+60lbs x 1
+90lbs x 3
+90lbs x 2
+90lbs x 2

Lateral Raises
35's x 5
45's x 3
50's x 8
45's x 8
45's x 6

Rear Delt Incline W Flyes
45's x 8

Got really motivated to get back to 400+ squats at the gym. Starting Monday I plan to squat 5x per week in the AM, working up to a 90% single. Then in the PM do my regular workout for the day.

Week 127

Tuesday - 09/06/16

-= Workout Log =-

ATG Squat
135 x 12
135 x 5
185 x 5
225 x 3
275 x 1
315 x 3

DB Lunges
70's x 5/leg

Seated Calf Raises
can't remember, got a new machine at the gym that includes the starting weight

Romanian Deadlift
225 x 5
315 x 1
405 x 2

Negative Dragon Flags
6

Hack Squat Machine Calf Raises
495 x 10

PASSED MY CISSP EXAM!

Took 150-200hrs of studying spread over 5 weeks...

Have to update with my last workout. Will lift later today too. Been slacking lately.

Also my unemployment benefits kicked in.

Been slacking on lifting and eating right lately, but now i can focus with a clear mind. And apply for jobs like mad.

Next up is CEH... Plan to get that before new years. I can take it slow now though. Maybe i should get a CCNA too, idn yet, we will see how the job interviews pan out over the next few weeks, if any.

Hahha

Man i hate typing from my phone on forums

Week 125

Friday - 08/26/16

-= Workout Log =-

Seated Cable Rows
195 x 5                     >> 2min rests.
225 x 3
255 x 1
240 x 8
240 x 5
220 x 8
220 x 5
220 x 4

Lateral Raises
35's x 5                    >> 60sec rests.
45's x 3                    >> This may be inaccurate, don't remember it all.
50's x 10
45's x 12
45's x 8
40's x 6
40's x 10

Weighted Pull ups
BW x 5                            >> 60sec rests.
+30lbs x 3              >> I've done 75x8 before so idk what happened here.
+50lbs x 2               >> I think I'll just stick to really heavy 90lb sets twice a week.
+70lbs x 5

Rear Delt Incline W Flyes
40's x 3                   >> 60sec rests.
45's x 12              >> This may be inaccurate too.
45's x 6
45's x 5
40's x 8
40's x 6

Negative Dragon Flags
8               >> 60sec rests.
6                 >> Got even better at these still.
5

Not keeping a strict study log from here on out. Ended up memorizing the cards from the last two chapters of my textbook.