Adarq.org

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.

Week 69

Monday - 07/20/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Back to normal.
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
335 x 1
360 x 3
315 x 5
315 x 4
315 x 3

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> This ties my PR.
135 x 5
185 x 3
225 x 1
205 x 10
205 x 6
205 x 5
205 x 5
205 x 4

Deadlift
235 x 3                      >> This was horrible. I have no idea how I pulled it off. Wtf. So difficult and shit form too.
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 6

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

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270 x 1
+250lbs x 15
+250lbs x 12
+250lbs x 10

Lateral Raise
30's x 3                         >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6

Cable Row
175 x 12                 >> 60sec rests.
175 x 10

BW Pull Ups
BW x 3                     >> 60sec rests.
+25lbs x 3               >> Finally back to 2x10... I can't believe I've been lifting for so long and can't do 3x10 with 60sec rests yet.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 4
BW x 4
BW x 3

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

Will fast tuesday, wednesday, friday, and tuesday the week after. that'll be all of my make up days. not fasting on workout days or weekends.

After that, i'll be back on creatine and i'll be sure to get 150g of protein or more per day. ive been skimping on that a lot.

Week 68

Thursday - 07/16/15

-= Workout Log =-

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Slightly increased on these. Not PR yet like I did last week, but I'm coming back.
135 x 5
185 x 3
225 x 1
205 x 9
205 x 5
205 x 5
205 x 5
205 x 3
205 x 3

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

Lateral Raises
30's x 3                          >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 9
35's x 6
30's x 12

Will finish up workout tomorrow.

Glad I could squat today!!! It was pain free, but slightly uncomfortable and I didn't even foam roll glutes or IT bands. I am recovering wayyy faster than I thought I would, considering how painful it was when I got injured. Especially the morning after when I couldn't put my socks on. I couldn't even wash my face in the bathroom because I couldn't bend over towards the sink.

Ramadan's over. I'm going to make up my 4 days of fasting that I missed though. I'll do it mon-thu next week. After that I'll be taking creatine again. I haven't taken creatine in a few months. I hope to bust through my plateau soon!