Adarq.org

get bigger abs. also, http://www.bodyrecomposition.com/the-stubborn-fat-solution.

Looks like a good read. I need more cardio before I go to in-depth.



Here is tonights workout. I took the whole deload week off and didn't touch a weight, do cardio, or play ball. FML

8/3/12 Friday BW=159.4

jumps ~ 30
jump squat 5x45, 5x95, 5x105
depth drop 30" 3x6
squat 5x190, 5x215, 4x245
barbell lunge 160# 3x6



Here is the plan for cycle 3 on 5/3/1.......

squat 320
      Week 1   Week 2   Week 3   Week 4   (deload)
 
Set 1 190lbs x 5   200lbs x 3   215lbs x 5   115lbs x 5
Set 2 215lbs x 5   230lbs x 3   245lbs x 3   145lbs x 5
Set 3 245lbs x 5+  260lbs x 3+  275lbs x 1+  170lbs x 5

Overhead press 155
      Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 90lbs x 5   100lbs x 3   105lbs x 5   55lbs x 5
 
Set 2 105lbs x 5   110lbs x 3   120lbs x 3   70lbs x 5
Set 3 120lbs x 5+   125lbs x 3+   130lbs x 1+   85lbs x 5
 
deadlift 340
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 200lbs x 5   215lbs x 3   230lbs x 5   120lbs x 5
 
Set 2 230lbs x 5   245lbs x 3   260lbs x 3   155lbs x 5
Set 3 260lbs x 5+   275lbs x 3+   290lbs x 1+   185lbs x 5
 
bench 265
       Week 1   Week 2   Week 3   Week 4   (deload)
Set 1 155lbs x 5   165lbs x 3   180lbs x 5   95lbs x 5
Set 2 180lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3 200lbs x 5+   215lbs x 3+   225lbs x 1+   145lbs x 5
 

7/24/12 Tuesday BW=162.4

jump squat 5x45, 5x95, 5x105
deadlift 5x225, 3x250, 2x285
bench 5x175, 3x200, 4x225

last workout of 5/3/1 cycle. next week is a deload.
This workout scheme seems to be a good fit for my current life and obligations, hopefully I will also make progress on it.

7/22/12 Sunday BW=161.2

overhead press 5x100, 3x110, 6x125
pull up BW+10 3x12
dips BW+10 3x25

long day.... super beat, and ready for bed.

7/17/12 Tuesday BW=161.4

jumps ~ 40
deadlift 3x210, 3x240, 4x270
bench 3x165, 3x190, 5x210
p90x abs

jumping effortlessly lately. going from 171 to 161lbs, I definitively lost some muscle with the fat.
The weights feels heavier but I feel stronger. Wish I would have cut sooner.

7/13/12 Friday BW=161.8

jumps squat 5x45, 5x95, 5x95
squat 5x195, 3x225, 3x250

Knee still creaky. WTF?

7/8/12 Sunday BW=162.4

overhead press 5x85, 5x100, 10x110
pull up BW+10 12,10,9
dips BW+10 3x15

keeping it real, whilst representing.

7/2/12 Monday BW=165.0

deload week

deadlift 5x115, 5x145, 5x175
bench 5x135, 5x135, 5x135
treadmill 2.5 mph 2 miles

last workout of deload week. next cycle starts thursday. Here it is.....

squat 310#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   180lbs x 5   195lbs x 3   210lbs x 5   110lbs x 5
Set 2   210lbs x 5   225lbs x 3   240lbs x 3   140lbs x 5
Set 3   240lbs x 5+   250lbs x 3+   265lbs x 1+   170lbs x 5

overhead press 145#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   85lbs x 5   90lbs x 3   100lbs x 5   50lbs x 5
Set 2   100lbs x 5   105lbs x 3   110lbs x 3   65lbs x 5
Set 3   110lbs x 5+   120lbs x 3+   125lbs x 1+   80lbs x 5

deadlift 330#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   195lbs x 5   210lbs x 3   225lbs x 5   120lbs x 5
Set 2   225lbs x 5   240lbs x 3   250lbs x 3   150lbs x 5
Set 3   250lbs x 5+   270lbs x 3+   285lbs x 1+   180lbs x 5

bench 260#

   Week 1   Week 2   Week 3   Week 4 (deload)
Set 1   155lbs x 5   165lbs x 3   175lbs x 5   90lbs x 5
Set 2   175lbs x 5   190lbs x 3   200lbs x 3   120lbs x 5
Set 3   200lbs x 5+   210lbs x 3+   225lbs x 1+   140lbs x 5