Adarq.org

The gains train keeps rolling! Good shit, dude.

27-06-17

Front Squat
Bar x 10, 10
40 x 5
60 x 3
72.5 x 5
80 x 3
90 x 4 [+5kg, = reps]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 8

Reverse Lunge
26 x 8, 8, 8

Leg Curl
41 x 15, 14, 12

Leg Press
150 x 15, 14, 14

SS1A Smith Machine Calf Raise
Bar x 8
70 x 10
100 x 7, 7, 7, 7
70 x 15
For numbers I assumed bar = 20 when it almost certainly is only like 5kg, but this is easier/makes no difference

SS1B EZ Bar Curl
30 x 9, 9, 9, 7 [really slow eccentric as usual]

Notes

Slight lower back botherment towards the end of the front squats, so no DLs today. Otherwise all good. Front squats feeling strong.

25-06-17

Front Squat
Bar x 8
40 x 5
67.5 x 3, 3, 3, 3, 3, 3, 3, 3 [if I haven't counted right that's meant to be 8 sets, easy]

SS1A Back Extension
BW x 15, 15, 15, 15

SS1B Cable Pushdown (controlled concentric and very slow eccentric, ala Steven Low's tedinopathy treatment)
5.7 x 30, 30, 30

Calf Press
107 x 16, 16, 14 [this machine is beginning to piss me off. It really needs lubricating. Will try to move to leg press or smith machien for this in future]

DB RDL
28 x 10, 10 [didn't want to do a back loaded hip hingey thing but there was a gaggle of annoying youths on the leg curl and I was impatient]

Notes

Just extra leg/prehab volume here. Fun and easy.

23-06-17

Bench
Bar x 10
40 x 6
55 x 4
65 x 5
75 x 3
82.5 x 3 [+2.5kg, = reps...nice]
80 x 3
75 x 5
70 x 3
65 x 5
62.5 x 3
57.5 x 9

CGBP
52.5 x 3, 5, 7, 4, 6, 8

Lo->Hi Cable Flye
14 x 10
9 x 15, 15, 14, 14

Seated DB OHP
16 x 16, 15, 13

SS1A 1.5 Style Lateral Raise
6 x 10, 9, 8, 7+4

SS1B Machine Rear Delt Flye
66 x 12, 12
73 x 9
66 x 12

EZ Bar Curl (for weights I assumed bar = 10kg)
Bar x 8
20 x 8
30 x 6, 6, 6
I really focussed on a slow eccentric here

SS2A DB Incline Curl
8 x 9
6 x 12, 12

SS2B L-Extension
9 x 12, 11, 10

Incline DB Flye->Press->Hold
12 x 10, 9, 8 [just counting the flyes]

BB Wrist Curl
12.5 x 30, 25, 20
Really slow eccentric

DB Reverse Wrist Curl
2 x 25, 25, 20
ditto

SS2A Cable Rotations [done from various angles]
12.5 x 6
7.5 x 12
10.2 x 12, 12
7.5 x 12

SS2B Hanging Leg Raises
BW x 10, 8, 7, 6

Notes

Getting occasional pain in my left elbow, though never during a workout/never acutely from an exercise, so I'm following Steven Low's recommendations for tedinopathy: http://stevenlow.org/overcoming-tendonitis

Thinking about it, more, though it may be the tricep tendon rather than the epicondylitis I used to deal with, so I ought to include some very high rep/slow eccentric tricep pushdowns in the future.

21-06-17

Chins
BW x 6, 6, 6

OHP
Bar x 6
35 x 4
45 x 5
50 x 3
57.5 x 1 [this was one hell of a grinder]
55 x 1 [meant to be three, heh]
50 x 3
47.5 x 5
45 x 5
42.5 x 5
40 x 9

Incline Bench
45 x 5
52.5 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 10, 10, 10, 10

SS1B Machine Dips
45 x 16
64 x 14
77 x 10, 10

SS2A Cable Lateral Raise
3.4 x 14, 14, 11, 10, 10

SS2B Facepulls
17 x 14, 14, 14, 14, 14 [changed the cable to be above my head and quite like this. A lot more trap involvement]

Hammer Curls
12 x 14, 12, 10

Notes

Fairly short and sweet. I liked the machine dips a lot, so shall be doing them in place of bodyweight dips for a while, since those can be rough on me.

Abs quite sore so I skipped today's ab stuff, which seems fine, no need to do it 5-days a week, especially the day before deadlifting.

Will probably reset OHP back 10% since that worked brilliantly last time and I much prefer being in the 3+ range to the horrible grinding 1-2 rep out on OHP.

Have been getting comments in the last 6 weeks or so about looking buff/hench/muscular, which is quite rewarding. Gonna keep pushing this bulk until I'm relatively content with strength (i.e. repping 60+kg on~OHP, ~100kg on bench, unsure on lower numbers due to change in movements recently).

20-06-17

It's too hot, somebody fix this.

Elliptical ~5 mins

Front Squat
Bar x 8
40 x 5
60 x 2
67.5 x 5
77.5 x 3
85 x 4
80 x 3
77.5 x 3
72.5  3
67.5 x 5
62.5 x 5
60 x 7

Sumo Deadlift
60 x 5
75 x 5
90 x 3, 3, 3
Just fiddling about with form + trying it out. Will take some getting used too (particularly the thigh-arm interaction near lockout) but it was pain free and hit my adductors which is a pretty new feeling.

Reverse Lunge
24s x 10, 10, 8
Between front squats, deadlifts and holding a 24kg dumbbell in each hand for 20 reps of lunges my upper back was pretty sore

Leg Press
100 x 10
150 x 12, 12, 12

Leg Curl
41 x 12, 12, 11
32 x 8

Calf Press
134 x 10, 10, 8
107 x 16

Machine Preacher Curl
32 x 12
41 x 10, 9, 7
27 x 10

Cable Crunch
68 x 10
77 x 10
86 x 4
77 x 8, 8

Hanging Leg Raise
BW x 10
I will throw this in as the main ab movement on a future day.

Notes

First workout with l-citrulline. No idea if it had any effect but it was a good workout nevertheless. That stuff tastes vile, though, so will need to get used to it.

Leg workout with squats and deadlifts and no back pain 

16-06-17

Jogged to gym ~1 mile

Did some random light back stuff (rope pulldowns, cable rows) while waiting for the bench to be free.

Bench
40 x 6
55 x 4
65 x 5
72.5 x 3
80 x 3 [=kg +1 rep, no spotter touch at all, so potentially really +2 reps]
77.5 x 3
72.5 x 5
67.5  3
65 x 5
60 x 3
55 x 10

CGBP
50 x 3, 5, 7, 4, 6, 8

Lo-Hi Cable Flye
5.7 x 14
7.9 x 8
5.7 x 13, 13
3.4 x 18

Seated DB OHP
14 x 16, 14, 12

SS1A 1.5 Lateral Raise
6 x 7, 7, 7
4 x 12

SS1B Machine Rear Delt Flye
59 x 14
66 x 10, 10
59 x 12

SS2A DB Incline Curl
8 x 14, 13, 12, 9

SS2B L-Extension
8 x 13, 13, 12, 9

BB Wrist Curl
30 x 15, 14, 12

DB Reverse Wrist Curl
5 x 15, 14, 14

Pallof Press
14.7 x 8, 8, 8, 8+max hold

Incline DB Flye->Press->Iso hold at bottom position
12 x something, something, something
Didn't bother counting b/c complicated and I was lazy and this is just chest pump work for fun

Notes

Really good workout, energy high. Finally got 8+ hours of sleep, though I've been having 1 hr naps most days, so I've not been deprived overall, just in the mornings. I've been waking up earlier than I want to and I'm still having exam dreams, so sleep quality hasn't been great.

Will increase bench training max despite saying I'd only do that if I got 4 reps. 

Two rest days in a row now. Will be much appreciated.

Will experiment with sumo deadlifts as my main p-chain movement, as the more vertical back angle may keep lower back clear.