Adarq.org

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

Monday - 06/09/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> Jumped up to 360x3. Felt great. Def have 365x3 in me, which is my PR heheh.
185 x 5                      >> Also jumped up the back up sets from 280 to 315 because I felt like it. Much easier to load up on the bar.
185 x 3
225 x 3
275 x 1
315 x 1
360 x 3
315 x 5
315 x 3
315 x 3

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Fuck yeah getting close to my PR of 200 x 10, 10, 8.
135 x 5                      >> I'll be sure to hit it after next workout probably.
185 x 3
225 x 1
200 x 10
200 x 8
200 x 7
200 x 5

Deadlift
245 x 3                      >> Moved up to 375lbs because I felt good this time. Maybe it's because my back up squats sets were heavier but less reps?
335 x 1
375 x 5

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

Back Extensions
45 x 12
45 x 12
45 x 12

Thursday - 06/05/14
191lbs

-= Workout Log =-

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Lots of focus on form from now on. I can finally move up to 200lbs now and aim to match my PR of 10, 10, 8!
135 x 5
185 x 3
225 x 1
195 x 10
195 x 10
195 x 10

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> For some reason on the days that I do 3 triples, they are pretty slow and less explosive than my 365x1.
185 x 5                      >> I need to stay focused on the triples.
185 x 3
225 x 3
275 x 1
315 x 1
365 x 1
335 x 3
335 x 3
335 x 3
305 x 8

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

Deadlift
245 x 3                     >> God damn this was tough. Probably because I missed my last deadlift workout.
315 x 1
370 x 5

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

Tuesday - 06/04/14
189lbs

-= Workout Log =-

Pendlay Row
45 x 10                      >> 2min rests.
95 x 5
135 x 3
195 x 2
245 x 1
245 x 6
245 x 6
245 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 10
35's x 8

Seated Cable Rows
170 x 12                      >> 60sec rests.
170 x 12

Pull Ups
BW x 5                         >> 60sec rests.
+25lbs x 3
+50lbs x 2
+75lbs x 1
BW x 10
BW x 10
BW x 8
BW x 5 PR
BW x 5 PR

Cable Crunches
125 x 12                >> 60sec rests.
125 x 12 PR
125 x 12 PR

Monday - 05/01/14
192lbs

-= Workout Log =-

ATG Squat
135 x 8                      >> 2min rests.
135 x 5                      >> The triple felt great. If I screamed I could have gotten 5 reps should I chose to!
185 x 5
185 x 3
225 x 3
275 x 1
315 x 1
355 x 3
280 x 8
280 x 8
280 x 5

Bench Press
45 x 15                      >> 2min rests.
95 x 8                        >> Just lazy and also weaker than last week.
135 x 5
185 x 3
225 x 1
195 x 10
195 x 5
195 x 5

What if you low bar squat, just for the heck of it? What happens?