Adarq.org

end of september

I decided to lower the weight because im in a calorie deficit right now and wasn't feeling as strong
 
 
 
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
 
                                      Bench press- 325x6
                                  Floor push upsx20
Smith machine pushups on 1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 325x6-275x4-225x10-135x20
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 40x15
                            50x10
                            60x6
                            70x3
Hex press- 45x15
DB fly-30x15
 
 
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
 


thats basically the format i used, i lost weight and kept my strength through it but it burned me out within like 3 weeks i think

whats the purpose of doing 315x10 before 405x10? wouldnt that just wear you out before your top set? I would suggest warming up properly for a 405x10 and then dropping down to 315x10

i see only bodybuilders do this kinda stuff, whereas powerlifters and olympic lifters pyramid the way I suggested.

Regardless of what i get itll be the end of me trying to go for 4 plates next monday

I have to change my mindset and cut weight

to start off Ill prolly just do a 40/30/30 diet with 5 meals a day, my BMR says i need around 21-2200 so itll be around 2200 calories a day but when i plateau on that ill get into carb cycling and my diet plan i had shelby starnes make for me

Chest day

Bench

225x3x3
315x1
350x1
385x1
405x1
      - shitty rep and it was fairly easy/hard idk it didnt feel heavy but it still went up slow

db flys- 50x10
            60x10
            75x10
chest press/fly machine


then a little bit of trap work

Back day

warm up

-db curls- 40x10
              50x10
              60x10
-another variation with the 30s

-hammer curl- 60x2x10

-pull ups using a bar on a squat rack and my feet out on the floor 3x15 with a 2 count squeeze

-Light bent over rows(more of a pendlay row) my lower back burns out fast if i go heavy

 worked up to 185x10

db rows- 100x3x15

lat pulldown/seated row machine


nothing exciting, i keep it simple because seeing pictures when i was leaner of my back when i didnt have as much muscle as i do now, my back doesnt really need anymore work to it

tomorrow is shoulders




 

Today- overall i felt like i was at half power, hardly got any sleep and had a massive headache all day

warmed up with some curls worked up to 135x10

       - Probably weird that i warm up with curls before legs but  getting blood into my bis n forearms before squats makes it so my arms dont cramp up since my flexibility is so shitty

squats-
135x10
225x10
315x5
325x1
335x1
355x1(felt easy but still kinda shitty)

Speed deadlifts- 275x3x3

front DB squats- 100x3x10

1 legged press on leg press

and some tricep work

no workout today cuz my gay ass gym is closed because every year they pretend like they have never seen snow before

Ill have to look up my other gym and see if they are open.

Actually just going to do a workout at home on my cable crossover and just do a full body workout tomorrow

With all of this  holiday bullshit(I despise holidays because it closes the gym down) ive had to do a push/squat/pull routine even though they turned into push/pull+squat because i was sick on the 2 thursdays and I had to work sat-tuesday all 12 hour shifts an hour away.

Getting back on track, the main things i did was just bench- 6-10 sets of 3x315, im sure last week i did about 10 sets idk why just did

deadlift i just worked up to 405, the first week of xmas the 405 was really easy, but last week  i worked from 5-3 and i basically do deadlifts all day long so my lower back was already shot

OHDB Press, worked up to 80s for 8-10 reps with leaning side raises

This coming week im going to switch it up

Mon will consist of incline pressing, heavier shoulder workouts, focus on deadlifts for awhile


Also, just started using chalk and i feel I have a better grip with that then straps and I will obviously get into a better deadlift position.

what else idk I have a job interview with dr. Pepper/Snapple which surprisingly enough is a 50,000 dollar a year job, so if thats the case I plan on buying the house i grew up in when i was a kid and building a massive gym that will take up most of the yard because I hate mowing the lawn.

that is all


ps bw is at 275 and keeping steady, so my strength is still somewhat as high as when i was on the SD but down 6 pounds