Adarq.org

Wednesday - 09/16/19
Weight:

-= Workout Log =-

Squat
135 x 5
185 x 5
225 x 2
275 x 1
260 x 5
260 x 5
260 x 5

RDL
135 x 5
225 x 3
275 x 1
295 x 8
295 x 5

Leg Press Calf Raises Superset A
+450 x 15
+450 x 13
+450 x 12
+450 x 12
+450 x 12

Barbell Shrugs Superset A
295 x 10
295 x 8
295 x 8
295 x 8

Cable Ab Pull Downs
+105 x 3
+105 x 10
+105 x 8
+105 x 6

Bench Press
45 x 15
95 x 8
135 x 5
185 x 3
225 x 1

was supposed to do back and shoulders yesterday but i got hoem very late the night before. slept through the morning and had to work instead.
I can't wait to be pumping out 3 plates on the squats again. It's been a while

Friday - 09/20/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 10
20's x 8
20's x 6

DB Rear Delt W Flyes on Incline
20's x 15
20's x 15
20's x 12

Seated Strict Lateral Raises
20's x 15 >> 60sec rests.
20's x 12
20's x 8
15's x 15
15's x 12

Bent Over Barbell Rows
135 x 3
185 x 1
195 x 5
195 x 5
195 x 5

Chin Ups
+40 x 6
+40 x 5
+40 x 4

T-Bar Rows
+115 x 6
+115 x 6

Chin Ups
BW x 9
BW x 7

Workout felt great! Already seeing a difference in size/definition in my upper body from this higher volume. Could just be the pump that lasts a few days, but it's still providing me nice motivation. I didn't feel dead by the end of this workout either.

I've been hitting shoulders before back now (instead of after), and starting them with the rear delts. I've been doing this for about a year now and definitely noticed a big difference in shoulder size. They use to be lagging quite a lot, but they've caught up a bit now.

Feel myself getting sick possibly.... nooooooooo
just when i start making gains again and am excited to lift
we'll see if i get sick or not!

daaamn sux!! hope not. rest up!

Monday - 09/23/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8
135 x 5
185 x 2
235 x 1
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Incline DB Bench Press
70’s x 10 >>3min rest.
70’s x 8

I think I'm capable of 195x7. The weight feels a little light at first but by the last set it gets tough. I tried to focus on 100% effort for that reason throughout to reap the benefits as much as possible. Lost count - might have done 6 sets and not 7.

Just so lazy to post

When my left knee screwed up, it kinda healed, then right knee screwed up once my squat was getting back to 405 max. It screwed up in the same way as the left, so im doing what my PT had me do for my other knee. I notice relief right away. Glute med activation basicaly

Currently RDLing 445x6, kinda deep too, at like 200lbs bw
Dropped barbell benching completely. Just felt like trying incline dumbell only. Stuck with it for like two months. Tried out a 2 plate bench for fun... oh God the strain on the shoulders! I might still with DBs only for a while. Currently at 100’s x6 at a low incline, followed by 90’s x8 at mid incline

Pull ups - 5 clean reps with 80lbs attached

Played light bball to see how my knees feel tomorrow. Only jumped hard once - touched rim from standstill

Whattttttt
This is unfathomable to me lol. I think consistency has been my biggest issue the past couple of years.

I need to weigh myself now and make sure i dont get too fat while putting on this strength. Now i really want my 4 plate squat back. And bench 2 plates for reps easy

Looking at my old posts is providing me some good motivation

Thursday - 09/26/19
Weight:

-= Workout Log =-

Bench Press
45 x 15 >> 3min rests.
95 x 8  >> I think i’m capable of 205x6, maybeee x7
135 x 5 >> The 245x1 was easier than expected
185 x 2
225 x 1
245 x 1
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4

Incline DB Bench Press Plus
70’s x 12 >>3min rest
70’s x 10

Leg Press Calf Raises
+500 x 15 >> 60sec rests.
+500 x 12
+500 x 10
+500 x 12
+500 x 10

Incline DB Bench Press Plus
70’s x 10

Thinking of dropping to 3 sets of heavy benches with higher weight because the first few sets feel pretty light. Would also be easier on my shoulders. And i think i regained an okay amount of neural strength in my bench at this point, so there probably isnt much need for 7-8 sets of benches anymore unless i'm trying to bust through a plateau

btw, incline db bench press "plus" refers to push the shoulders forward at the top for some serratus activation

Saturday - 09/29/19
Weight:

-= Workout Log =-

Squat
135 x 8 >> 315 felt was easy, so I thought I’d go for 295 instead of 280.
135 x 5
185 x 5
225 x 2
275 x 1
315 x 1
295 x 5

RDL
135 x 5 >> 3min rest.
225 x 3 >> Pushed myself again and went up a bunch of weight.
315 x 1
365 x 1
335 x 7
335 x 4
335 x 4

Leg Press Machine Calf Raises Superset A
+500 x 15
+500 x 12
+500 x 10
+500 x 10
+500 x 10

Barbell Shrugs Superset A
315 x 10
315 x 8
315 x 6
315 x 5

Cable Ab Pull Downs
+115 x 3 >> 2min rests.
+105 x 15
+105 x 8
+105 x 6

Bench Press
45 x 20 >> Just a few weeks ago i couldnt bench 225x1!
95 x 12
135 x 5
185 x 3
225 x 1
255 x 1

Strength is going up crazy fast! Of course these are just regains and i’m bulking but still, it feels nice

So dead tired today since I slept late. Doesn't matter that I woke up late as well - night sleep is so much better than day sleep

may lift at night tnite, or double up tomorrow (but with less sets)