Adarq.org

06-09-24

Seated Leg Curl
89 x 17, 12, 10, 9

Leg Ext
135 x 14, 11, 9, 8

Adductor
87.5 x 12, 10

Lat Low Row
140 x 9, 7
130 x 9, 7

One Arm Pulldown
7 x 7
6 x 10, 7

Cable Lateral
13.75 x 11, 10, 8, 7

Bayesian Curl
13.75 x 10, 8, 7, 6

Machine Preacher
40 x 8
30 x 15

Future Lateral Machine
11x9 + 10x9

Rotary Calves
33 x 14, 13, 11, 9

Pendulum
40 x 7, 6

Notes

Anomalously huge jump on leg curl. Either last week I accidentally have the partial weight setting on, or I just got a better seat position this time.

02-09-24

RDL
160 x 8, 7

Rev Nord
20 x 11, 10 + 5x10 + BWX6

OA Lat Pulldown
60 x 8, 6

45º DB Incline
32.5 x 14, 12

Hammer Preacher
17.5 x 10, 9, 9

Lying Lateral
12.5 x 10, 9, 8

Pushdown
37.5 x 15, 13, 12

Neck Curl
10x16 + 7.5x19 + 5x23
10x15 + 7.5x17

Finger Curl
27.5 x 8+7, 7+7

Neck Extension
30 x 17, 15

Reverse Wrist Curl
12.5 x 15, 13 + 10x11

Ab drop set x 3

Quote from: Joe on August 17, 2024, 12:28:04 pm

Quote from: Joe on August 10, 2024, 07:46:10 am

Quote from: Joe on July 27, 2024, 08:03:20 am

Quote from: Joe on July 20, 2024, 11:27:51 am

Quote from: Joe on July 13, 2024, 04:19:47 pm

Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

RDL - 160 x 7 [==, better form/lower RPE]
Pendulum - 40 x 6 [-1 but haven't done it for a while]

One Arm Lat Row - 60 x 6 [+5kg, -6 reps, though I changed the angle to be more difficult]
BB Row - 120 x 8 [+1 rep]
CG Bench - 90 x 7 [+1 rep]

Hammer Preacher - 17.5 [+1 rep]
Overhead Ext - 15 x 12 [==]
Lying Lateral - 12.5 x 9 [==]
Finger Curl - 27.5 x 8+6 [+2 reps]

30/08

A - Seated Leg Curl
89 x 12, 10, 10, 8

B - Leg Extension
135 x 13, 10, 9, 7

Adductor Machine
87.5 x 9
80 x 11

Lat Low Row
140 x 8, 6
120 x 11, 7

Hammer Strength One Arm Pulldown
55 x 8
50 x 10, 9

A - Cable Lateral
13.75 x 9, 8, 8
11.25 x 10

B - Bayesian Curl
13.75 x 9, 7, 6
11.25 x 9

Machine Preacher
40 x 7
30 x 10

Rotary Calves
31 x 13, 10, 9 + 26x8 + 21x8

Pendulum Squat
40 x 6, 5

A - GHD Low Back Crunch
BW x 18
+5 x 14, 11

B - Machine Crunch
57.5 x 14
65 x 11
70 x 9

Notes

Loved the adductor machine, can get a great stretch. Definitely keeping those in. A little bit of rib pain post pendulums, but nothing too bad and nothing that lingered overlong.

looks like the ab stuff I've been doing has transferred well to the machine at the gym. Like the lower back stuff too, seems sensible to try to target building some muscle there since mostly it just gets hit isometrically.

26-08-24

RDL
160 x 7, 6

Rev Nord
+20 x 10, 9 + 5x7

Shrug
170 x 17 + 11 + 8

OA Lat Row [set cable higher]
60 x 6
55 x 8

45º DB Inc Bench
32.5 x 13, 11

Hammer Preacher
17.5 x 8, 8
15 x 14

Pushdown
35 x 17, 15, 13

Lying Lateral
12.5 x 9, 8
10 x 15

Neck Curl
10x11 + 7.5x13 + 15x15 + 2.5x18
7.5x11 + 5x17

Finger Curl
27.5 x 7+5, 6+5

Reverse wrist
12.5 x 10, 8 + 10x14

Neck Flexion
27.5 x 18, 16

Tibialis Bar
17.5 x 20+11+6+5

Ab drop set x 2

Notes

Rib thing efeling largely recovered. May still take a couple more days off of BJJ since I do still feel it from time to time.

26-08-24

CGBP
90 x 6, 5
80 x 8, 7

Reverse Nordic
+10 x 8, 6 + BWx6

Incline DB Fly
15 x 7
12.5 x 10, 8

Overhead Cable Extension
15 x 12, 10, 9

Lateral Kas Set
17.5x12 + 10x10 + 17.5x8

Finger Curl
27.5 x 6+6, 5+6

Reverse Wrist
12.5 x 13, 10+10x11

Neck Curl
8.75x13 +7.5x11 +5x10 +2.5x18

Neck Flexion
27.5 x 18, 14

22-08-24

Stationary bike 45 mins

Notes

After a day, thinking it is more likely a pulled muscle or strained ligaments in the rib area, rather than a bone damage. Just a sense based on the type of pain and when it hurts. Hurts like fuck to sneeze/cough/burp. Going to be a bit of an adventure to find out what lifts I can do tomorrow.

20-08-24

A - BB Row
120 x 7, 5

B - Dips
+34 x 10, 8

A - DB Pullover
30 x 11, 9

B - DB Inc Fly
15 x 10, 8

A - EZ Bar Curl
37.5 x 11, 9

B - Lateral Raise
15 x 19, 17

C - EZ Bar Lying Extension
37.5 x 11, 9

Finger Curl
25 x 11+5

Side Bend
50 x 10

Reverse Wrist Curl
10 x 16 + 7.5 x 16

Rev Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 1

20 min cycling

Notes

Work thing meant I couldn't make my usually BJJ class today, so plan is lift today and do BJJ tmrw and Thurs.