Adarq.org

Food for the day by 6am
2 apples
1 can of soup
steak
chicken
noodle stuff i had for supper
rice cake pre-workout

Skwaat
275x3x5
Bench
225x3x?
Deadlift
315x3x?

stationary bike

Working tuesday until 11 so no gym, will be going directly home to sleep so I can get my sleep in before the last season of Bones comes on.

why do bench/deadlift have ?-marks? lul.

also, crossfit needs weight classes or something.. ?? chix can't even dream of competing now unless they are juicing out the gills, it seems. i could be wrong, dno.

The bench has been weird lately so I will just go to near failure and I haven't done a lot of deadlifting so idk how many reps at 315 I can do which will be near failure.

The chick that won was pretty small, i think maybe for guys they should because anyone 220 and up cant compete, too many gymnastic movements and other bw movements where bodyweight is a huge factor.

How many minutes of rest between  sets for the bench and squat?

Quote from: Mutumbo000 on January 02, 2017, 09:21:05 am

How many minutes of rest between  sets for the bench and squat?

Bench would be about 1/2 minute and squats are about a minute. I prefer low rest periods because overtime I'd get used to be able to recover a lot faster.  Back when I squatted 500 then 525 I probably had about a minutes rest.  I'm a fatty also so the low rest periods help with a cardio feel to the weights.  I'm still getting my noob gains so it could change in a few weeks.

30 seconds wtf?

my 2 cents.. increase rest if you're doing a strength set/rep scheme. If you were doing tons of volume at lower intensity (ie, 10-15 sets of 5 @ 10RM), i think it'd make more sense from a 'cardio perspective' to use 30s rest intervals. For 3x10 and such, ~1 minute is probably ok. I'm just stating my personal opinion. If i'm lifting heavy, I usually utilize ~3-5 minute rest periods (more on the 3min side). Just finish the session with actual cardio for ~30 minutes and you'll burn way more calories/get a better effect than reducing rest periods (in a low volume routine). I guess the way I look at it is, trying to achieve an energy system effect while utilizing opposing energy systems, is much less effective than focusing properly on an energy system, then focusing on the other. So, for example, hitting your strength work with proper recovery - more quality + less taxing. Then hitting some aerobic cardio for ~30 minutes. By taxing yourself less during strength work, you'll have more drive/focus for cardio... stuff like that.

dno just yappin`

pc!

Todays workout will be weird, I am leaving at 3am instead of normal 7am since it is bonus time for our manager and cutting peoples overtime will make his check bigger even though hes a massive douche bag.

So i will be going to the gym, I slept a lot today so hopefully i can sleep from 3:30 to 8:00

DB OH press
Shrugz
BB RDL
Hammy curlz
DB press
DB flyes
Lat pulldown
Seated Row
cable tricep work
db curls

3x10 circuits but not a crossfit way like last time where i got the supa pump in my back and had to end it early.

So i have some DB work and a lot of cable work tomorrow, I want to go diesel on Back and arms.  My wheelz are feeling rough still so I may just do a 2x20 with machines to get a supa pump and get some blood flowing to them. 

BB upright row: 2x20
DB side raise:2x20
Cable flyes:3x10
push ups3xburn out
lat pulldowns: working heavy and ending with a supa high rep burnout set with 1 rest pause
DB row: 3x10
Cable work for triceps:3xwhatever
EZ bar curls:3x whatever
single arm preacher curls: 3xwhatever
Hammy curlz: multiple single leg ending with a double leg
leg extension: 2x10 normal, after 10 reps i will go into partial reps for 10

I'm sure theres more but I will figure it out

I did my workout

That is all

kewl.