Adarq.org

really nice gym.. daaamn.

 

holy crap the gym looks like heaven. except i hate looking at myself in the mirror while squatting. is there a GHR/hyper setup?

It's pretty damn cool. Only downside is I don't have random people I can ask for a spot. Gonna have to head in with someone or go earlier and have a student spot me on max bench days. Fortunately that doesn't happen often.

There is some sort of GHR setup off in one corner, but I haven't really used it yet.
As far as lifts go, I thought I was in decent shape. One of the classes they have me doing is a music/movement based thing with special needs students. I've been doing a lot of dance/aerobic stuff with them, so I've felt pretty in shape, but my first week made me feel pathetically week. Especially since week 1 is mostly higher rep stuff ~10.

As an aside, a buddy of mine competes in the highland games and just this summer he went to the lightweight world championships in Hungary and became the current champ! The guy is beastmode. Anyone interested in checking out any of his stuff, he posts regularly on instagram. @scott.farr.5

not enough pulls, brother. too much bench/dip, not enough row/pull up. rep ratio should be 1:1 push:pull.

File I was updating from my phone got screwed my last week on that program FFUUUUU. Anyway, I actually did change to something entirely different when I finished that cycle. LBSS, feel free to give me your feedback on this (and anyone else of course).

Here's my latest workouts Since last monday. Being in America these are all in pounds of course.... some of the aux I haven't kept track of numbers for, my bad. Aux is geared towards hypertrophy. Primary is big lift, final set is an AMRAP to determine how much weight I add the next week. Each week on primary I'll add a set and drop a rep working towards a max lift every 6 weeks.

Monday 1/11/2016:

1. Squats - 195x4x5, 195x1x6
2. Front squat - 115x4x12
3. DB Row - 50x4x15

Auxiliary
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises (BW) - 3x20 ea leg
V ups - 3x15

Tuesday 1/12/2016:

1. Bench press - 135x3x6, 135x1x8
2. Overhead press - 95x4x12 (poor choice... Friday is overhead haha)
3. Lat pull downs - 70x3x15

Aux
Lateral raises - 10x3x15
Hammer curls - 25x4x15
Tricep push downs - 50x4x15

Thursday 1/14/2016:

1. Deadlift - 205x3x6, 205x1x14 (I was fuming this last set... been using frustrations to fuel workouts haha)
2. Deficit deadlift - 155x4x12 (puked after my last set of this. Ate weird food combos earlier in the day I think. Felt better and kept going)
3. BB shrugs - 135x3x15

Aux
Step back lunges - 3x15 w/25lb DBs
Leg Curls - 4x15
Calf Raises - 5x8 w/50lb DBs
Spinal Extensions - 3x15

Saturday 1/16/2016:

1. Overhead Press - 115x4x6 (No extra reps on my last one, barely made with strict form)
2. DB Overhead Press - 4x12 w/30lb DBs
3. Cable rows - 3x15 (forgot to log weight on this one)

Aux
Front raises - 3x15 w/10lb plates
Hammer curls - 25x4x12
Skull crushers - 4x8 w/unloaded curl bar
Pull overs - 4x8 w/unloaded curl bar

Monday 1/18/2016:

1.Squats - 205x6x4
2. BW jump squats - 4x12
3. DB rows - 50x3x15

Aux
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises - 3x20 ea. leg
V ups - 3x15

Tuesday 1/19/2016:

1. Bench Press - 145x4x5, 145x1x8
2. Larsen narrow grip bench - 95x4x12
3. Lat pull downs - 70x4x15

Aux
Lateral raises - 10x3x15
Hammer Curls - 25x4x15
Tricep Push Downs - 35x4x15
Side Bends - 55x3x15


EDIT: Might try to make a spreadsheet of at least my bigger lifts on this program and maybe get some charts out of there to track my progress over six weeks then compare to a second six week cycle in a few months.

Yo, still here. Losing my key fob to the gym and having to travel to my brother's wedding kinda pushed me back a few weeks, but this is max week.

Hit 265 on Squats today, which I think was my old max from a while back. Good news, means I'll actually be pushing  towards PRs in the next cycle.

Nervous for bench tomorrow. Upper body has still been super shitty. Oh well.

welcome back, and nice ride. it's funny, i'm almost 30 years old and have never owned a car. didn't need one in college and certainly don't need one in DC.

might look into getting one in pakistan, although i'd have to learn to drive on the other side of the road. 

Whenever I see people buy cars and so on, I think "easy for you to say, you earn ~5 times more than me yet the car price is the same for both of us.

I know I know, I was just saying.

Everything is relative... success should be viewed locally instead of globally.

OK, the speed of light is not relative BUT STILL.