Adarq.org

Week 89

Tuesday - 12/08/15

-= Workout Log =-

Pull ups
BW x 5                             >> 90sec rests.
+25lbs x 8
+25lbs x 5
+25lbs x 5

Lateral Raises
35's x 3                             >> 60sec rests.
40's x 2
45's x 1
35's x 12
35's x 8
35's x 6

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 8
180 x 5

Ab Pulldowns
95 x 5                             >> 60sec rests.
115 x 12
115 x 12
115 x 12

Rear Delt W Flyes
20's x 12                             >> 45sec rests.
20's x 12
20's x 12

Week 89

Monday - 12/07/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
340 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8
185 x 6

Romanian Deadlift
225 x 3                                >> 2min rest.
275 x 1
315 x 6
315 x 6

Incline DB Bench Press
70s x 10

Standing Calf Raise Machine
285 x 5                               >> 45sec rests.
330 x 15
330 x 12
330 x 10

Slowly adding more. After next week I'll be full force in terms of volume.

Week 88

Thursday - 12/03/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5                                >> Didn't expect 315x5 to be within reach already. Nice!
225 x 3                                >> I should definitely be able to increase 5lbs a week on the triples until I'm back at 365x3.
275 x 1
315 x 1
335 x 3
315 x 5

Bench Press
45 x 15                                >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
185 x 8
185 x 6

Romanian Deadlift
135 x 5
225 x 1
315 x 5

Incline DB Bench Press
65's x 12

Standing Calf Raise Machine
285 x 5                           >> 45sec rest.
330 x 12
330 x 10

I was all about the RVJ too but lately i've started caring more about the SVJ. I hope to hit 35" standing by the summer.

Week 88

Monday - 11/30/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
335 x 2
275 x 5

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1
185 x 6

Romanian Deadlift
135 x 5
225 x 1
275 x 5

Incline DB Bench Press
65's x 10

Standing Calf Raise Machine
285 x 10

Haven't lifted since 17 days before this, so I took it easy. Didn't want to get so sore that I can't get be productive next workout (I learned this the hard way from coming back from short breaks).

The squat was a 3RM lol, down from 365 (edit: now I remember I only did 2 reps. wouldnt have gotten the 3rd). The bench was a 6RM, down from 225. I'll get it back quickly though. It's mostly CNS strength.

Also from now on I'm going to plan de-loads into my workouts. Every third week, for the first half of the week I may just work up to a top set on every exercise and that's it. One work set. I lift mon/tue/thu/fri so that should be good.

Damn i'm excited.

Haven't updated. I finished off the last week's Friday workout and it went well.

Took a week off after that. Been getting terrible sleep and stuff. Also lost motivation.

Shoulda lifted yesterday (monday) but i'll lift today. maybe full body, maybe not. idn. will get shit in gear next week. hopefully holidays and stuff dont cut into my lifting.