Adarq.org

Week 66

Thursday - 07/02/15

-= Workout Log =-

ATG Squat
135 x 8                      >> 3min rests.
135 x 8                     
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
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
205 x 10 PR
205 x 6 PR
205 x 5 PR
205 x 5 PR
205 x 4 PR

Deadlift
235 x 3
305 x 1
335 x 1
375 x 5

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

Weighted Pull Ups
BW x 5                            >> 2min rests for weighted sets, 60sec rests for BW sets.
+25lbs x 3
+50lbs x 2
+75lbs x 1
+55lbs x 6
+55lbs x 6 PR
+55lbs x 3 PR
BW x 8 PR
BW x 5 PR
BW x 4 PR

Back Extensions
45 x 12                         >> 60sec rests.
45 x 12
45 x 12

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

Calf Raises
Did some random shit, standing and seated

Cable Row
170 x 12 PR                     >> 60sec rests.
170 x 8 PR
170 x 6 PR

Didn't even realize I hit so many PR's until I typed this up!

yep. i get home at 7pm from work. id much rather do two full body workouts a week rather than commute all the way to the gym and back 4x a week. now i can actually have weekday evenings to myself


 

Week 66

Monday - 06/29/15
184lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Felt like going for a PR on these and I nailed it. A little bit of hype and a lot of grunt.
185 x 5                      >> I don't like hyping myself up for any lift anymore though. I feel like I'll burn out faster.
185 x 3                      >> I feel as though I can hit more sustained gains for longer if I lift without a hype up.
225 x 3                      >> I mean... I'll just progress from 360 to 365 to 370 like that....
275 x 1                      >> Why get crazy and progress from 370 to 375 to 380 etc?
315 x 1                      >> I know if I can get 360x3 without a hype up, I can get 370 with one... so what's the difference? I'll spare my CNS for now.
335 x 1                      >> Anyway... when I maxed 405lbs, I weighed 190lbs and was squatting 360x3. Now I'm 184lbs squatting 370x3 woo hoo.
370 x 3 PR                 >> I'm going to drop to 360x3 and focus on the 315 back ups.
315 x 5
315 x 3
315 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8
135 x 5
185 x 3
225 x 1
200 x 10
200 x 5
200 x 5
200 x 5
200 x 5

Deadlift
235 x 3                    >> Woo hoo 375x5!
305 x 1
335 x 1
375 x 5

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 10

Back Extensions
45 x 12                       >> 60sec rests.
45 x 12
45 x 12

Pendlay Row
45 x 10                         >> 2min rests.
95 x 8                           >> These were way harder than usual.
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
+270lbs x 1
+250lbs x 13
+250lbs x 10
+250lbs x 8

Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 12
35's x 10
35's x 8

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

Ab Pulldowns
115 x 12                     >> 60sec rests.
115 x 8                       >> They fixed the machine. Haven't done these in a while so the strength dropped on them.
115 x 6

BW Pull Ups
BW x 3                   >> 60sec rests.
BW x 10                 >> Was running out of time and didn't have time for the 3-2-1 heavy warm up sets so I performed worse. Oh well.
BW x 8
BW x 6
BW x 5
BW x 5

wait... what is this... is this the holy grail? Never seen this before:

https://www.youtube.com/watch?v=7JRGuerjHko

The legs are under the pad so i can go heavy as hell. It'll invoke hips of course, but they will be isometrically contracting. actually the snugger the fit of your thighs under the pad, the less hips you'll have to use! And its the RA that is DEFINITELY the prime movers here. YES.

gotta try these out.

I'll see what hits my RA better.

I was starting to have a problem with the cable crunches though. There was nothing for me to hook my ankles under, so if i went up another 10-20lbs, it'd be almost impossible for me to perform them. So I needed an alternative anyway.

Swissball cable crunches are another option. They may get impractical to do though. But I think I can hook my feet under something when I do them. Im sure I can go damn heavy on those with minimal hip flexor work.

I just want to hypertrophy the shit out of my abs and I feel like there is, at the moment, no solution in terms of an exercise I can do long term (years) to constantly progress on that has the RA as the PRIMARY movers. Cable crunches were the only ab exercise to give me a pump in my RA. I mean an actual pump. When I would bend over to tie my shoes, my fridge abs would get in the way. Sure i've fell a burn in my "lower abs" from hanging leg raises, but those are hip flexors you're feeling:

The combination of the local muscular fatigue, or a burning sensation from the isometrically contracted abdominal muscles, and from the working hip flexors produces fatigue in the pelvis area which we mistakenly interpret as the lower portion of the Rectus Abdominis being exercised.

http://www.exrx.net/WeightTraining/Myths.html

They mostly work the RA isometrically (unless you flex your waist hard at the top) but I still never had an RA pump from them. Abs get enough isometric work done in the form of squats, deads, pull ups, etc. I want to directly hypertrophy them 

Week 65

Monday - 06/22/15
184lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 8                      >> Omfg the 360x3 was so difficult. This is the first time I've squatted in months where I've had to grunt.
185 x 5                      >> Crazy hamstring soreness that was giving me a sharp pain so I cut the back up sets short.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 2

Bench Press
45 x 15                          >> 2min rests.
95 x 8                            >> Still some bad pec soreness. Felt like my pecs were going to rip. Had to stop.
135 x 5
185 x 3
225 x 1
200 x 10
200 x 2

Deadlift
235 x 3                    >> Strength dropped a little here. I've gotten 5 reps at this before.
305 x 1
335 x 1
375 x 3

Incline DB Bench
70's x 12                     >> 60sec rest.
70's x 9

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

Lateral Raise
30's x 3
35's x 2
40's x 1
35's x 10
35's x 8
35's x 6

Cable Row
175 x 12                 >> 60sec rests.
175 x 9 PR

Calf Raises
+90lbs x 5                       >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 10
+250lbs x 8

BW Pull Ups
BW x 5
+25lbs x 3
+50lbs x 2
BW x 10
BW x 10
BW x 8
BW x 7 PR
BW x 5 PR

Did not do abs. I don't know what to do for them. I can't do cable crunches anymore because I snapped the cable going heavy. In addition, hanging leg raises hits the psoas wayyyy more than the rectus abdominus. I want something that hits the actual abs HARD and DIRECTLY. Gotta do some looking up on exrx then...

Didn't do back extensions since my hams were crazy sore.

Workout took like 2hr 40min, including a meal after squats.

How the fuck did I drop to 184lbs. Maybe I dropped to like 190lbs recently, and then ramadan started and i lost water weight plus muscle glycogen? I stopped weighing myself every workout. I should have continued.

I need to friggen stuff myself more at night. And I'm not getting nearly enough protein either. Time to indulge on some high calorie foods non stop.... MCDONALDS

Week 63

Tuesday - 06/09/14
190lbs

-= Workout Log =-

Hack Squat Machine Calf Raises
+90lbs x 5                        >> 60sec rests.
+180lbs x 3
+270lbs x 1
+250lbs x 10
+250lbs x 8
+250lbs x 6

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

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
205 x 1
245 x 6
245 x 6
245 x 6

Seated Cable Rows
175 x 12                      >> 60sec rests.
175 x 9 PR

Pull Ups
BW x 5                          >> 60sec rests.
+25lbs x 3                    >> Dropped on these dammit.
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5
BW x 4

Cable Crunches
130 x 12 PR                >> 60sec rests.
130 x 8 PR
130 x 6 PR

Pretty good workout. I tried to dunk before lifting. Was not getting nearly as high as I did the other week, which tells me I was deloaded that other week.
I couldn't manage a single two hander, wtf man. I'll try doing some dunks on thursday (my next leg day) and see how high I can get.