Adarq.org

woookayyy i need to stop being lazy in updating. when i'm lazy to update, i'm also lazy to workout.

been spinning my wheels forever. at least i still have a basement gym i can use during this time.

Current split is upper/rest/lower/rest. On rest days i have 0 calories. Doing a snake diet type thing to cut hard. worked excellent for me before (can scroll back to my weight graph and see the fast progress and barely any strength loss).

on lower day i do some light upper lifting and vice versa because from personal experience i improve very quickly that way. i benefit greatly from high frequency.

Tuesday 01/06/2021

-= Workout Log =-

RDL
135 x 8
185 x 5
225 x 3
275 x 1
305 x 1
345 x 5 >> 3min rests.
345 x 5
345 x 5
345 x 5
345 x 5

DB Split Squats
30's x 8 >> 2min rests.
30's x 5
30's x 5

Barbell Shrugs
345 x 8 >> 60sec rests.
345 x 6
325 x 5
325 x 5
255 x 12

Hanging Leg Raises with Tuck
BW x 4
10lb ankle weights x 8 >> 90sec rests.
10lb ankle weights x 6
10lb ankle weights x 5
BW x 8
BW x 8

High Incline DB Bench 45's x 15
Rear Delt T Flyes 20's x 10
Should DB Presses 45's x 8
Chin Ups BW x 8

Monday

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 8
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 8
10lb ankle weights x 6

Standing Shoulder Press
45 x 7
135 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Wednesday

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 4
185 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 5
110 x 3

Inverted Rows
BW x 15 >> 90sec rests.
BW x 9
BW x 6

Chin Ups
50 x 7 >> 90sec rests.
50 x 4
   BW x 4
BW x 5

Barbell Shrugs
275 x 15

Hanging Knee Raises With Tuck
BW x 8 (straight-legged negatives)

Friday - 08/21/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights

RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 15 >> 3min rests.
290 x 3
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 10
10lb ankle weights x 8

Standing Shoulder Press
45 x 8
125 x 7

Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8

Alternating DB Split Squats
30's x 8

Sunday - 08/23/20

-= Workout Log =-

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

Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 5 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
110 x 9 >> 2min rests.
110 x 5
110 x 3

Lateral Raises
30's x 8 >> 2min.
30's x 8

Chin Ups
BW x 5 >> 2min rests.
35 x 7
35 x 4
35 x 3
   BW x 4

Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8

Decline DB Bilateral Curls
20's x 13

Tuesday - 08/25/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5 >> Reduced rest periods to 2min.
225 x 3
275 x 1
290 x 15
290 x 5
290 x 5

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 4
   BW x 5

Alternating DB Split Squats
30's x 8 >> 2min rest.
30's x 5

Barbell Shrugs
290 x 12 >> 60sec rests.
275 x 8
275 x 6
275 x 6

Good Mornings
135 x 15

Thursday - 08/27/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
155 x 7 >> 2min rest.
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 4 (T-Style)
30's x 10 (W-Style)
30's x 6 (W-Style)
30's x 6 (W-Style)

Standing Barbell Shoulder Presses
95 x 3
135 x 4 >> 2min rests.
105 x 6
105 x 3
105 x 3

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
BW x 8

Chin Ups
50 x 6 >> 3min rest.
50 x 3 >> 2min rests.
BW x 6
BW x 6

Barbell Shrugs
290 x 18 >> 60sec rests.
290 x 8
290 x 6
290 x 5
290 x 5

Decline DB Bilateral Curls
30's x 8

Saturday - 08/29/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 6
290 x 6

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6

Barbell Shrugs
290 x 20 >> 60sec rests.
275 x 6
275 x 6

Standing Shoulder Press
135 x 5

Good Mornings
155 x 12
155 x 8

Alternating DB Split Squats
30's x 8

Monday - 08/31/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
185 x 4
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
135 x 5 >> 2min rests.
105 x 5
105 x 5
105 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 8

Chin Ups
BW x 5
50 x 6 >> 3min rest.
50 x 6 >> 2min rests.
50 x 4

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Hanging Knee Raises With Tuck
BW x 8 (straight legged negatives)
   BW x 4

Decline DB Bilateral Curls
30's x 6

Wednesday - 09/02/20

-= Workout Log =-

Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights

RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 8
290 x 3

Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 10
10lb ankle weights x 6
BW x 8

Standing Shoulder Press
135 x 5

Alternating DB Split Squats
30's x 10 >> 90sec rest.
30's x 5

Barbell Shrugs
290 x 16 >> 60sec rests.
290 x 8
290 x 8
290 x 6
290 x 6

Good Mornings
205 x 12

Friday - 09/04/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
205 x 1
185 x 7 >> 3min rest.
185 x 4 >> I've stalled on these. Probably since I've been cutting weight.
155 x 8
155 x 6

Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)

Standing Barbell Shoulder Presses
115 x 5 PR >> 2min rests.
115 x 5
115 x 5

Lateral Raises
30's x 10 >> 2min.
30's x 10

Inverted Rows
10 x 11 >> 90sec rests.
11 x 9
BW x 7
BW x 7

Chin Ups
BW x 5
50 x 6 >> 90sec rests.
50 x 4
BW x 8
BW x 5

Barbell Shrugs
290 x 15
   40 x 10

Hanging Knee Raises With Tuck
BW x 10

Decline DB Bilateral Curls
30's x 7

Tuesday - 08/11/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 9 >> 2min rests.
170 x 5 >> Seems real tough for me to hit 10 reps on these.
170 x 4

Incline Bench Rear Delt Dumbell Flyes
25's x 13 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)

Standing Barbell Shoulder Presses
110 x 7 >> 2min rests.
110 x 5 >> Just a 5lb increase results in 3 less reps than last time.
110 x 4

Lateral Raises
25's x 15 >> 2min rest.
25's x 10

Chin Ups
35 x 8 >> 2min rests.
35 x 5
35 x 4

Inverted Rows
BW x 15 >> 90sec rests.
BW x 10
BW x 8

Hanging Knee Raises With Tuck
BW x 10 (straight leg negatives)

Barbell Shrugs
255 x 15

Seated Incline DB Bilateral Curls
25's x 10

Wednesday - 07/29/20

-= Workout Log =-

Chin Ups
BW x 5
30 x ? >> 2min rests.
30 x ? >> Forgot how many I did.
30 x ?

Inverted Rows
BW x 12
BW x 10
BW x 8

Incline Bilateral DB Curls
30's x 6

Saturday - 07/28/20

-= Workout Log =-

Lying Side Leg Circles
10 forward/leg, 10 back/leg

RDL
135 x 8
225 x 3
275 x 1
290 x 12 >> 3min rests.
290 x 5
290 x 5

Hanging Knee Raises With Tuck
BW x 5
8lb ankle weights + 20lb dumbell x 8 >> 2min rests.
8lb ankle weights x 8
8lb ankle weights x 8

Alternating DB Split Squats
20's x 6 >> 2min rest.
20's x 1

Wednesday - 07/22/20

-= Workout Log =-

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 11
290 x 4
290 x 4

Hanging Leg Raises with Tuck
BW x 5
16 x 8 >> 2min rests.
16 x 8
16 x 8

Trap Bar Shrugs
180 x 5
230 x 12 >> 90sec rests.
230 x 8
230 x 8

Friday - 07/24/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
170 x 8 >> 3min rests.
170 x 4
170 x 4

Rear Delt Incline Bench Dumbell Flyes
20's x ? (T-Style) >> 60sec rests.
20's x ? (T-Style) >> Forgot to write it down.
30's x ? (W-Style)
20's x ? (W-Style)

Standing Barbell Shoulder Presses
105 x ? >> 2min rests.
105 x ?
105 x ?

Lateral Raises
30's x ? >> 2min rest.
20's x ?

Saturday - 07/25/20

-= Workout Log =-

Chin Ups
BW x 4
20 x 10 >> 90sec rests.
20 x 6
20 x 5

Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8

Monday - 07/13/20

-= Workout Log =-

RDL
135 x 8 >> 3min rest.
185 x 5
225 x 3
275 x 1
290 x 10
290 x 3
[b[290 x 3[/b]

Hanging Leg Raises with Tuck
BW x 5
12 x 12 >> 2min rests.
12 x 8
12 x 8
   BW x 4

Trap Bar Shrugs
180 x 5
200 x 15
200 x 12
200 x 10

Time to start logging again.

Knees still screwed. Just too lazy to do the stretching and foam rolling for them. I think I also need to work my shins out - i read somewhere that some knee problems can come from imbalances involving the dorsiflexors. I don't have the right dumbells for it. I can do seated toe lifts with a plate on my feet but it's awkward.

Wednesday - 07/15/20

-= Workout Log =-

Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
165 x 10 >> 2min rests.
165 x 10
165 x 10

Rear Delt Incline Bench Dumbell Flyes
20's x 12 (T-Style) >> 60sec rests.
20's x 8 (T-Style)
30's x 8 (W-Style)
20's x 12 (W-Style)

Standing Barbell Shoulder Presses
105 x 8 >> 2min rests.
105 x 5
105 x 4

Lateral Raises
30's x 8
20's x 12

Chin Ups
BW x 4
20 x 8 >> 90sec rests.
20 x 5
20 x 5

Inverted Rows
BW x 12
BW x 10
BW x 8

Seated Incline DB Bilateral Curls
20's x 12

Gym's closed for 2 weeks due to the corona virus
not sure what other gyms are open

orderd a chin up bar for at home, also 20lb dumbells for my delt work. lateral raises adn bent over rear delt flyes.
explosive incline push ups are surprisingly difficult. they target my tris a lot more than my chest, but should be enough for now. maybe ill find another gym to go to once or twice with a friend during this time

Monday - 03/03/20
Weight:

-= Workout Log =-

Decline Explosive Push Ups
5 >> 90sec rests.
15
15
12

Chin ups
5 >> 90sec rests.
15
6
6

AirBnB workout. Have a busy few days traveling, i doubt i’ll get to a gym. The push ups were surprisingly effective for my tris, only a little for my pecs. Couldnt do dragon flags under the bed - bed was too light.