Adarq.org

Week 120

Tuesday - 07/12/16

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rests.
+25lbs x 4                         >> Slight improvement. PR is 75x8.
+50lbs x 2
+75lbs x 6
+75lbs x 2
+50lbs x 5
+25lbs x 5

Lateral Raises
35's x 5                    >> 60sec rests.
45's x 3
50's x 6
45's x 10
45's x 6

Seated Cable Rows
195 x 5                     >> 2min rests.
225 x 3                     >> Tons of friction on the machine making this almost impossible today.
255 x 1
235 x 5
225 x 5
225 x 3

Rear Delt Incline W Flyes
40's x 3                       >> 60sec rests.
45's x 15
45's x 5
45's x 5

Negative Dragon Flags
5                    >> 60sec rests.
5                    >> Wow I got way better at these. Should record them again soon!
5

Should add that I'm doing IF now. i have a pre workout meal at about 6pm, lift at about 730pm, then eat until about 11pm. 5 hour eating window.

my preworkout consists of a protein shake made with milk and ice cream tastes great! I need to buy vanilla flavor whey though. and fat free ice cream, so it'll have more sugar/carbs (they add it to make up for the taste lost by removing fat).

going for something like 30g protein and 70g carbs. should i do more carbs? 100g?

you're 220?! damn!
i remember being 210, but this was when i was much less muscular. never going back there again

 

Week 119

Friday - 07/08/16

-= Workout Log =-

Seated Cable Rows
195 x 5                     >> 2min rests.
225 x 3                     >> The machine was so freakin smooth at this gym!
255 x 1
235 x 8
235 x 5
235 x 3

Lateral Raises
35's x 5                    >> 60sec rests.
45's x 3                    >> Dumbells were weird here and it was hard to do these right.
50's x 6
45's x 8
45's x 6

Weighted Pull ups
BW x 5                            >> 60sec rests.
+50lbs x 10 PR
+50lbs x 4 PR
+50lbs x 3 PR

Rear Delt Incline W Flyes
Incline here was weird, DBs hitting the floor, etc.
Switched to back extention machine and did 45's x 15.

Negative Dragon Flags
Tried 5 reps on bench press, couldn't hold on.
Tried 5 reps on some sit up thing, better but still can't hold on.
Did 10 hanging leg raises and holy crap I felt these good!

I was looking extra cut today. I'm nearly at the weight I want to be and I saw the slightest veins on my lower abs. Almost there. I definitely want to maintain this for a long time.

I also notice that sometimes when I cut, I actually feel better in the gym. It's a different feeling than when I'm not cutting but feel good in the gym. I'm not sure what it is. Even if I'm cutting but I'm still at 200ish pounds and not 190ish I get that good feeling.

Week 119

Thursday - 07/07/16

-= Workout Log =-

Bench Press
45 x 15             >> 2min, 4min rest.
95 x 8
135 x 5
185 x 3
225 x 1
245 x 1
230 x 7 PR
230 x 4
230 x 3

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

Romanian Deadlift
225 x 5                        >> Picked up the bar from the floor for these. Tack on an extra deadlift rep.
275 x 3
315 x 1
355 x 6

S/L Seated Calf Raises
45 x 8               >> 2min rests.
45 x 8
45 x 6

Hack Squat Machine Calf Raises
630 x 12               >> 60sec rests.
630 x 12
630 x 12

Worked out at my friends gym. Of course it means I PR in my bench press. I've done 250x5 before which is more impressive imo, but that's a 7 rep PR today. I'm pretty damn sure the weights at his gym are a tad bit lighter. It's a NYSC. I ALWAYS bench and squat better there than anywhere else.

Week 119

Tuesday - 07/05/16
De-load

-= Workout Log =-

Weighted Pull ups
BW x 5                            >> 60sec rest.
+30lbs x 3                      >> Kind of stuck at this weight for 5 reps...
+50lbs x 1
+75lbs x 5
+75lbs x 3

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

Seated Cable Rows
185 x 5                     >> Very difficult since the cables werent going smooth.
210 x 3                     
225 x 10

Rear Delt Incline W Flyes
40's x 5
45's x 12

Negative Dragon Flags
10

Still sick, de-loaded.

Even sicker today (tuesday). Will de-load again.

Going to the doctor again for my knee. I alread went to a walk in clinic 1-2 weeks ago and got xrays. in and out in 20min. no bone issues. all i had was a probably slight meniscus tear which is why i had some knee effusion. caused by what, we don't know.

They referred me to a few sports docs... but since I'm HMO i can only take a referral from my PCP. so im seeing my PCP today and then going to a sports doc. hate this process. 1-2 weeks ago i called up and couldnt find an appointment until today. and when i go today, i'll be on time but ill prob be waiting for an extra half hour, then another 15min for the nurse, and then another 20 for the actual PCP to check me out. what a waste. walk in clinics are the shit, on the other hand. City MD is where i went.

hopefully my insurance will cover all of whatever physical therapy i may be assigned. in either case, i'll be picking apart their brains to learn for myself!

Week 118

Friday - 07/04/16

-= Workout Log =-

Seated Cable Rows
180 x 5                     >> 2min rests.
200 x 3                      >> These were very hard.
220 x 1
240 x 1
225 x 8
225 x 5

Lateral Raises
40's x 5                    >> 60sec rests.
45's x 3
50's x 7
45's x 6
40's x 6

Weighted Pull ups
BW x 5                            >> 60sec rest.
+40lbs x 8
+40lbs x 4

Rear Delt Incline W Flyes
40's x 5                     >> 60sec rests.
45's x 9
45's x 6
45's x 4

Negative Dragon Flags
8                  >> 60sec rest.
5

Kind of a de-load today. Lifted before breaking my fast so i took it slightly easier.