Adarq.org

Week 105

Sunday - 04/03/16

-= Workout Log =-

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

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

Romanian Deadlift
135 x 5
185 x 5
225 x 3
275 x 1
315 x 1
365 x 1

Just did a light day. I want to be able to do 2 of these every week. The increased frequency on my big three lifts will drive them up. The very low volume will not tire me out at all.

Week 105

Friday - 04/01/16
194.6lbs

-= Workout Log =-

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
225 x 10 PR
225 x 6 PR
225 x 5 PR

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 9 PR
40's x 10 PR
40's x 5
40's x 5

Pull ups
BW x 15              >> 60sec rests.
BW x 6
BW x 5
BW x 4
BW x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5                >> First set of 5 was half ROM but with straight legs! No sneakers though.
5

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 10
40's x 5
35's x 10

Quote from: maxent on March 29, 2016, 01:08:57 pm

Next year I want to do the other direction

So first things first, get lean as fuck

what exactly are you changing, then?

lmao

Week 105

Tuesday - 03/29/16

-= Workout Log =-

Weighted Pull ups
BW x 5                      >> 60sec rests.
+25lbs x 3                  >> Haven't done pullups since 11 days ago. Weighted ones 14 days ago.
+50lbs x 9              >> Surprised I barely lost strength here.
+45lbs x 3
+40lbs x 3
+35lbs x 3
+30lbs x 4

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3                             >> I got stronger here?!
45's x 1
50's x 1
45's x 12
45's x 5
40's x 10 PR
40's x 8 PR
40's x 5 PR

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 6
220 x 4

Short ROM Dragon Flags
5                >> 60sec rests.
5                >> As I failed I switched to negatives. First set was all short ROM reps though.
5

Incline Rear Delt W Flyes
35's x 3                  >> 60sec rests.
40's x 8
40's x 5
35's x 10

I haven't worked out my back shoulders and abs since 11 days ago. Turns out I kept a lot of the strength. I noticed this pattern whenever it's higher rep work that I've slacked on. If it's lower rep work, I tend to lose a bunch of strength quickly (CNS for sure). For example, Yesterday I squatted for the first time in 7 days (not 11) yet I dropped from 380x5 to 335x5. Interestingly my bench press (low rep) stayed strong though.

I will never understand people that take pictures of food/food they're eating. I just can't.

To show people back in the states maybe? I do find it annoying when I see every girl taking photos of their coffee at lunch but this was food I don't have in NYC and it's banging so.

Macedonia looks beautify.  Thanks for sharing the pictures.  When you say it is cheap there, give us some references.  How much is rent?  Food and drinks?  My sister just got back from visiting Morocco and that place sounds dirt cheap.  For a party of 6 adults a one 3 years old kid they had some kind of street vender beef dish and it was less than $3 to feed them all.

well THAT is cheap! Like crazy cheap. $3 to feed em all? Damn.


Here's some stuff I bought that cost less than $13 total (not shown in pic is a second big bag of tortilla chips) just ONE pack of those ciggs alone would be $13 in NYC:



- big plastic box of chocolate cigars
- two packs winston ciggarettes
- two big bags of tortilla chips (one isn't pictured)
- big pack of vanilla wafers
- one big chocolate stuffed croissant
- one huge bag of like 13 mini stuffed croissants (cut off on the right)
- big bottle of mexican sauce in the back
- total was 695 denars ($12.66)



Here are some cold cut chicken burger thingies for 20 denars each (comes out to like $0.36 each lol):





Some chocolate covered jelly filled pastry thing for 30 denars ($0.54):







Some things are "regularly priced" though. Like a can of coke is 50 denars, or about $0.95. It used to be 25 denars years ago, and back then the dollar was stronger so a can of coke was basically $0.38 back then (like 10 years ago I think).

I played some indoor ball and had some nice dunks on the low rims over there. I think they're like 9'4. I landed a windmill on my second try. I didn't get any makes on video though. I'll upload them soon. I'll also upload some pics of my travels, why not.

Week 103

Friday - 03/18/16
196.0lbs

-= Workout Log =-

BW Pull ups
BW x 12                      >> 60sec rests.
BW x 5
BW x 5
BW x 5
BW x 5

Lateral Raises
35's x 5                             >> 60sec rests.
40's x 3
45's x 1
50's x 1
45's x 9
45's x 5
40's x 6
40's x 5
40's x 5

Cable Rows
180 x 5                          >> 2min rests.
200 x 3
220 x 1
240 x 1
220 x 10
220 x 8 PR
220 x 6 PR

Negative Dragon Flags
5                >> 60sec rests.
8                >> First set was actually 5 terrible half reps. But I've improved!
3

Incline Rear Delt W Flyes
30's x 5                  >> 60sec rests.
35's x 3
40's x 10 PR
40's x 6 PR
30's x 15 PR

Worked out at 7:30am today. I didn't feel SO tired like I thought I would. But the strength was just not there... except for the rows really but I really put my mind to it a ton.

Not going to have time to lift after work since I have a flight to catch. Off to Macedonia again! I'll be lifting over there too, and I'm sure I'll stay on schedule.

I was supposed to do rows first today, then lateral raises, then pull ups, but I forgot. It's okay though, no biggie.

Ate a ton of food last night. 198.0lbs this morning.

Will edit with workout later.