Adarq.org

pin pulls + band idk how much tension but it wasn't a whole lot

45x5
135x5
225x5
315x5
365x3
405x2
455x1(Raw no straps or anything)  Felt easy but grip started to fail


leg press- worked up to 720x5 easy ones

 pull ups 2x8 slow ones

back raise with 45lbs platex3x10

sled pulls

I might try this for awhile but no smith machine work, ill do free weights

and ill cut the sets n reps down on squats to go heavy

    (Number of reps range from 7-12 for all exercises)

Monday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Tuesday: Legs

    Smith Machine Squats 7 sets
    Leg Extension 8 sets
    Leg Curls 5 sets
    Leg Press 4 sets
    Standing Machine Calf raises 5 sets
    Seated Calf Raises 5 sets

Wednesday: Back/Triceps

    Pull-ups 4 sets
    T-bar Bent Over Rows 4 sets
    Cable Pulldowns Wide Grip 5 sets
    Seated Cable Rows 4 sets
    Cable Pulldowns Close Grip 3 sets
    Bent Over Lateral Dumbbell Raises 3 sets
    Seated Machine Rows 4 sets
    Hyper extensions3 sets
    Shrugs 3 sets
    Narrow (close) Grip Bench Press 5 sets
    Triceps Cable Pulldowns Super setting with Dips 5 sets
    One Arm Reverse Cable Pulldowns 5 sets
    Triceps (rope) Cable Pull Downs 3 sets

Thursday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Friday: Shoulders/Calves/Abs

    Incline Machine Shoulder Press 5 sets
    Lateral Shoulder Press on Machine 5 sets
    Standing Dumbbell Front Raises 5 sets
    Bent Over Dumbbell Lateral Raises 3 sets
    Standing EZ Barbell Front Raises 5 sets
    Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
    Leg Extensions 5 sets
    Standing Calf Raises 5 sets
    Seated Calf Raises 5 sets
    Flat Bench Crunches with weight 3 sets
    Flat Bench Leg Raises 3 sets
    Crunches Machine 3 sets
    Kneeling Twist Machine 4 sets (2 sets each side)
    Roman Chair Leg Raises 3 sets

back and tris-


    Pull-ups 4x8
   
T-bar Bent Over Rows 90x4x15.......1x30
   
Cable Pulldowns Wide Grip 5x12-15
   
Seated Cable Rows 4x10- did these a certain way and it fucking lats

Bent Over Lateral Dumbbell Raises 25x3x10

    Shrugs- 270x3x20

    Narrow (close) Grip Bench Press 135x5x20

    Triceps Cable Pulldowns Super setting with Dips 5 sets
   
 One Arm Reverse Cable Pulldowns 5 sets
   
Triceps (rope) Cable Pull Downs 3 sets

    I am going to go with lower weight this time and hit sets of 20 reps or close to it

Flat Barbell Bench Press 135x5x20
    
Hammer Strength Flat Press 140x4x20

Pec Deck 5x20- oops lol forgot
    
Cable Crossovers 40x5x20- nice and slow, 4th and 5th set i put a bench in there and did flyes with the cables like you would with a DB
  
decline Barbell Press 135x3x20

-   My chest was shot already and my front dealts from doing them yesterday were on fire.  All reps were done pretty slow and controlled so the weight was plenty even though its not a lot of weight
    
Seated Dumbbell curls 5x10
           - 1 set =s 1 normal curl, 1 hammer curl, and 1 tit curl (obv with both hands)

Machine Curls 70x5x12
    
regular machine curls(other 1 was plate loaded) - 40lbs 1 arm 3x12x12( each arm 12 reps normal grip and 12 reps hammer grip)    



for squats and deadlifts and eventually when im at a lower bw, im going to start doing bw reps. and once I hit a goal of lets say 30 reps for my bw then ill move it up 10-20lbs and get at it again


very nice burn and pump, i am up in weight, i weighed in with shoes and pants n everything on at 225-226, but i also drank 5-20oz bottles so there is 6 pounds right there and whatever i sweated out was still on my shirts so its not like it really went anywhere.  and i took a shit before the workout so it all evens out, if i didnt drink so much water i woulda been about 220 which woulda been -3 lbs

Flat Barbell Bench Press 135x8x20
                - 135 never felt so heavy after set 6
   
Hammer Strength Flat Press 1(45) on each sidex5x20
   
Pec Deck 120x5x20
   
Cable Crossovers 40x5x20
   
Power bench- 90x5x20(1-45 on each side)
   
plate loaded machine curl- 45+25(first setx20
                                           45x4x20
   
 seated curls- 20x5x20
   
Seated Dumbbell Hammer Curls 20x5x20(10 normal and 10 tit to tit)

40lbs premade bar thing- 40x5x20

standing band curls 5x20



TOTAL REPS: idk 1060 or something

honestly im crampping up and gotta take my potassium and foam roll like a nigg

I have been doing the routine just dont feel like typing the same shit out over n over, once something different happens ill post it

anyway leg day

(working on full squats)

squats- 135x10
             225x5
             275x5
Reverse band squats
             275x3(speed)
             315x3(speed)
             365x3(speed)
             385x3(speed)
                 - By 365 i couldnt tell the band was helping it out even though ik it was, but it didnt feel like it
             405x1 speed and really deep
                 - No belt or knee wraps

Rack pulls(2 inches below knees)
            225+ double wrapped red bands = 325 bottom........445 top of the lift
            4 or 5x3

C-raises

Leg extension- worked up to full stackx10
hammy curls- 110(light hammys were on fire)4x10

cardio over the weekend, overall walked about 9 or 10 miles, the rest of my walks for work i did in the truck cuz the weather sucked ball sack.

I started my diet on saturday and its a carb cycling 1 from shelby, 1 high on most strenuous workout, low days on off days, and medium on everyother.

I am thinking about taking out the second chest day and doing a oly day like i used to.  But if i have to ill take the oly day out and make it a low day.

also cardio is in the morning(if i can, my legs are to tired from friday and the weekend still)

High carb days- no cardio
medium carb days- after workout(or morning) 30 minutes on big stairmaster thing
low carb days(morning)- 15 minute interval sprints..jog for 45 seconds, sprint 15 and keep at it until i hit 15

I am thinking also about lowering the volume a bit and just do 4x10 on bench instead of 8x20 but keep volume high on all the rest of the crap.


While taking roxylean by BPI and the diet, i stay pretty full for how little it seems like i eat(even though i take in over 200grams of protein and between 30-over 200grams of carbs a day)