Adarq.org

Thursday - 09/24/15

-= Workout Log =-

ATG Squat
135 x 8                                >> 3min rests.
185 x 5                                >> This felt easier than I thought it would.
225 x 3
275 x 1
315 x 1
365 x 2
315 x 5
315 x 3
315 x 3

so don't lower the weight, add rest. get to 8-10 quicker.

Tuesday - 09/22/15

-= Workout Log =-

Seated Cable Rows
140 x 5                            >> 60sec rests.
180 x 3
200 x 3
180 x 12 PR
180 x 10 PR
180 x 8 PR
160 x 8 PR
140 x 12 PR

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

BW Pull Ups
BW x 10                         >> 60sec rests.
BW x 4                           >> I should do more sets.
BW x 4
BW x 4
BW x 4

Ab Pulldowns
95 x 5                          >> 60sec rests.
115 x 12
115 x 8
115 x 6

Rope Face Pulls
? x 12                     >> 60sec rests.
? x 12                     >> Can't remember what weight I used.
? x 12

Tuesday - 09/15/15
189lbs

-= Workout Log =-

Weighted Pull Ups
BW x 5                                     >> 90sec rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 5
+50lbs x 4
+50lbs x 3
BW x 7
BW x 4
BW x 3

Lateral Raises
30's x 3                            >> 60sec rests.
35's x 2                            >> These are done in non-stop fashion now.
40's x 1                            >> The last two sets have a little external rotation thrown in.
35's x 10
35's x 8
35's x 6
30's x 8
30's x 6

Seated Cable Rows
140 x 5                            >> 60sec rests.
180 x 8
180 x 8
180 x 8
160 x 10
140 x 10

Ab Pulldowns
95 x 5                          > 60sec rests.
115 x 12
115 x 6
115 x 5

Cable Lateral Pulldowns
160 x 5                        >> 60sec rests.
140 x 6                        >> These feel weird at my gym. Don't like them at all.
120 x 8

Rear Delt Incline DB Y-Flyes
15's x 10                                >> 60sec rests.
15's x 10
15's x 10

Lateral Raises
25's x 15              >> Just a finisher. Non stop reps.

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

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.