Adarq.org

Week 75

Monday - 09/01/15
193lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Crap I counted wrong and did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 5
205 x 5
205 x 4
205 x 4
205 x 2

Deadlift
235 x 3
335 x 1
375 x 2

Incline DB Bench
70's x 12                               >> 60sec rest.
70's x 5

Hack Squat Machine Calf Raises
+90lbs x 5
+180lbs x 3
+270lbs x 1
+250lbs x 12
+250lbs x 10
+250lbs x 8

Back Extensions
50 x 12                     >> 2min rest, after first set, 60sec rest after second set.
50 x 15
50 x 12

I just realized I'm weaker than I was back in January. 

Week 74

Tuesday - 08/25/15
191lbs

-= Workout Log =-

Did a workout with a friend of mine. Went to his gym. Haven't seen him in a while so I said whatever fuck it. Hit back and shoulders very hard. Used machines too... which I hated... but I learned something. The lateral pulldown machine is damn good at ironing out discrepancies between my right and left sides! I've stuck to pull ups on a bar for forever, but my arms were all over the place with this thing. I may incorporate them into my regular workout every now and then.

I also did shoulder presses with the machine. I haven't done any kind of shoulder presses in ages since my tris would take over the movement, but I felt them only in my delts this time. Mostly front delts. I think I may throw some DB shoulder presses back into my workouts if I can maintain most of the tension on my shoulders.

I also did some rear delt flyes. I haven't done these in years. Man they feel good. I should throw these in too!

The workout had a lot of reps with short rest periods and some supersets too. I like working out upperbody this way sometimes. I may start to change my routine.

Can't wait for this new damn iPhone to come out. My 5c is starting to crap out. New iPhone rumored to have 2GB RAM, and it's DDR4 this time. I played around with an LG G4 and a Galaxy S5 but cot damn I hate android now. I used to love it, weird.

I want to switch to a 6 day/wk workout routine, but it'll take up too much time and i know ill miss a lot of workouts.
something like push/legs/pull. i mean i do upper/lower right now... i would just be splitting upper body day into push upper and pull upper. this way i could add a little bit more volume.

i think i need more volume to really progress in my upper body. especially my delts. but my workouts will simply start to take way too long. id love to do like 10 work sets of bench presses. a bunch of different back exercises. and hit shoulders more often than i do right now. also train my calves more.

Week 72

Monday - 08/10/15

-= Workout Log =-

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Didn't expect to get 8 reps on first set. Nice!
135 x 5                          >> I think in a couple workouts I should be getting 10 reps on the first set.
185 x 3
225 x 1
205 x 8
205 x 5
205 x 5
205 x 3
205 x 3
205 x 3
205 x 3

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

Incline DB Bench
70's x 10                     >> 60sec rest.
70's x 6

Deadlift
235 x 3                   >> Whoa that was hard. Can't wait to be back at 375x5.
305 x 1
335 x 1
375 x 3

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 13
+250lbs x 12

Back Extensions
50 x 12                     >> 60sec rests.
50 x 12
50 x 12 PR

Week 71

Thursday - 08/06/15
188lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Slight improvement.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 2
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Pecs still sore. Felt like they would tear if I continued. Will do these again tomorrow.
135 x 5
185 x 3

Deadlift
235 x 3                      >> Had 3 reps in me. I'll be back to 375x5 pretty quickly I feel.
305 x 1
335 x 1
375 x 2

Back Extensions
50 x 12                     >> 60sec rests.
50 x 8
50 x 8

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 8
115 x 8

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 15
+250lbs x 12
+250lbs x 12

Already up to 188lbs. Washed my face after a shower before and noticed I'm bigger already. Yep, the pump is back. Theres a pump you get DURING lifting (micro) and a pump you get during a lifting WEEK (macro). I'm sure of this.

I can't wait to get back to my PR levels. My BW was only 186lbs on Tuesday even though I wasn't fasted. I must be down to 183lbs. Damn. Then again I took some time off from lifting and I am less cut, so I'm missing the muscle glycogen. I bet my weight will shoot back up in a week after some more workouts.

I was pretty demotivated on my last two workouts because I'm so behind, but now I'm excited. Getting good sleep, good protein, fish oil and creatine. In addition, no more sugary drinks for me until New Year's. No BS snacks either, like donuts and stuff. Pizza and burgers are okay. It's more the sugar I want to avoid for a while.

Week 71

Monday - 08/03/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Wow I could only get up a single rep at 355. My max is probably 365 lol.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
355 x 1
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Crap I counted wrong in my head. Did 27 total reps instead of 30.
135 x 5
185 x 3
225 x 1
205 x 7
205 x 3
205 x 3
205 x 3
205 x 3
205 x 4
205 x 4

Deadlift
235 x 3                      >> Forgot my straps. Stopped here.
305 x 1
335 x 1

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 8

Back Extensions
50 x 8                     >> 60sec rests.
50 x 8
50 x 8

Doing upper/lower this week and the next. I'll probably squat and bench 4x a week to get the CNS gains back quick. 2 heavy days and 2 light days working up to a single at 90%. May even do more on my last day of squats before resting up for the weekend, like 5x3 at 85% or something. I respond very well to high frequency. I should get my gains back quickly in these two lifts.