Adarq.org

Thursday - 10/03/19
Weight:

-= Workout Log =-

Bench Press
45 x 20 >> 5min rests.
95 x 12 >> Almost failed final rep on final set.
135 x 5
185 x 2
225 x 1
245 x 1
225 x 5
225 x 5
225 x 5

Incline DB Bench Press Plus
70’s x 13 >>90sec rests.
70’s x 7
60's x 9
60's x 8
70's x 7

Leg Press Calf Raises
+430 x 20 >> 60sec rests.
+430 x 15
+430 x 12
+430 x 12
+430 x 12

Close to stalling on the bench... kinda tempted to go back to my 7x5 mondays and 8x4 thursdays.

Saturday - 10/05/19
Weight:

-= Workout Log =-

Squat
135 x 8
135 x 5
185 x 4
185 x 2
225 x 2
275 x 1
325 x 1
305 x 5

RDL
135 x 5 >> 3min rests.
225 x 3
315 x 1
365 x 1
325 x 8
325 x 4
325 x 4

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

Cable Ab Pull Downs Superset A
+105 x 3
+105 x 12
+105 x 8
+105 x 8

Bench Press
45 x 20
95 x 12
135 x 5
185 x 3
225 x 1
245 x 1

Inching closer and closer to a 315x5 squat!

looks pretty nice! i'd rather go to a gym like that than some globo commercial gym.

the AC not working could be a good thing. Some boxing gym i used to go to way back actually turned the heat on some days etc, (even when it was hot as fu*k out), hardcore gym. training in there was epic.

Yeah im really liking the hot temp while lifting, probably moreso than room temp now. Freezing commercial gyms are the worst!
The more i think about it, the more i realize my only real issue with the gym is a missing 25lb dumbell, 30lb, 40lb, and then sets of 35’s, 45’s, 50’s, 55’s

Looking to build my home gym soon anyway with a DIY platform. Any ideas on a decent power cage? My company has a 50% fitness subsidy that caps at $500/year. Rather use that for equipment every year instead of a gym membership!

ah that's cool, the 50% subsidy.

i got my powertec rack for ~550 way back. thing has been through several hurricanes and been outside for like 12 years. still in great conditions.

just need a heavy duty steel rack. don't need to go crazy though. i'd def get one w/ pullup/dip attachments.

ive seen some @ local sporting goods store, even cheaper now, and with more features. seem solid. if you have any places nearby, go check some out in person.

pc!

Tuesday - 10/08/19
Weight:

-= Workout Log =-

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8

DB Rear Delt W Flyes on Incline
20's x 15 >> 60sec rests.
20's x 8
20's x 8

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
230 x 5
230 x 5
230 x 5

Chin Ups
+40 x 8 >> 3min rests.
+40 x 5
+40 x 5

T-Bar Rows
+115 x 12 >>60sec rest.
+115 x 6

Chin Ups
BW x 10 >> 60sec rest.
BW x 5

I felt the tiniest bit of something, don't even want to call it discomfort, in my shoulder during seated lateral raises. So I skipped them for today

Monday - 10/14/19
Weight:

-= Workout Log =-

DB 30° Incline DB Press
40's x 12
60's x 4
90's x 1
100's x 3 >> 3min rests.
100's x 2
100's x 2
60's x 15 >> 90sec rests.
60's x 12
60's x 10

DB Rear Delt Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 5

DB Rear Delt W Flyes on Incline
20's x 12 >> 60sec rests.
20's x 10
20's x 8

Strict Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10
20's x 8

Standing Neutral Grip DB Shoulder Press
40's x 10 >> 90sec rests.
40's x 10

Chin Ups
+45 x 6 >> 3min rests.
+45 x 5
+45 x 5

Pendlay Rows
135 x 5 >> 3min rests.
185 x 3
225 x 1
235 x 5
235 x 3
235 x 3

Switched to an upper/lower split. I want to say I'm doing a body recomp now with a lot of fasting... but I keep eating a lot. Weigh 195.6lbs dry fasted.

Was running out of time before work, so I skipped the extra BW chin ups and T-bar rows

The dumbell situation is very annoying. 100's are too heavy for me right now. There are no 95's. One out of the two 90's is bent, and a different shaped dumbell altogether. I'm also missing a 70, an 80 I think, etc, so I have to drop to 60's after the 100's lol.
Don't want to go back to barbell benching. DB's feel SO much better on my shoulders, even with the too-heavy 100's!

Tried out neutral grip db shoulder presses. Didn't like them at all. They target my front delts a ton, but i want to target my lateral delts

that was a pretty quick return to 315s!

Oh yeah, re-gains are a real thing! neural efficiency comes back quicker if you had it before, i guess.
getting to a 405 single might take quite a while though... i can do it fast if i get fat and squat 3x/week, but i dont want to get fat and don't want to spend too much time in the gym. or maybe i should smolov jr my way back up there quick and maintain? hmmm