Adarq.org

30-03-24

Had some down time so hit the gym while traveling. Didn't record numbers but was basicay massive drop sets on all of the following exercises, in order to get stuff done in like 30 mins total:

Machine bench

Lat Pulldown

Cable Row

Pec-Dec

Preacher Curl

Machine Dips

Will try and do some leg stuff tmrw if I get a chance

Nice, one more rep with your old PR while weighing 5 kg less and being older.

Thanks, yeah v happy with it. I think lots of PRs are coming on that lift because I haven't included it regularly for a while. Also, I'm only 30, so I hope I'm at least 10 years away from age being a meaningful factor in strength PRs...

24-03-23

BW - 72.2 [been +-1 0.1 from here while eating +600kcal, so it's just extra water weight from carbs + bulk]

Assited OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 2, 1

Chinup
+40 x 7

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 2
55 x 3

10mm Grip
40 x 5
45 x 3

DB Wrist + Fing Curl
20 x 11+5

DB Preacher
15x6 + 12.5x8 + 10x12 + 8

Notes

Feels good to lift again. Before planning this little deload, i didn't think about the fact I'm away for 4 nights at the end of this week, so guess I'm getting back-to-back rests.

19-03-24

BW - 71.8

Notes

Zombie mode today. Didn't do any "proper" cardio, but took a long, brisk walk that probs worked out to a similar energy cost.


Sleep has been not great quality, but still around ~8 hours. So, probably a combo of diet + training fatigue. Will take an easy day of lifting tmrw and see how I feel on Fri. If still rekt, may take a diet break for a week.

makes sense. same for us regarding priorities, with the addition that (1) we like being kind of in the geographical middle of our friends, (2) being close to the metro is critical because when we do commute, that's how, and (3) we are trying to have a kid, so it'd be nice to be near a good pre-k/elementary school. although, given that we lasted less than two years in this place before getting kicked out, (3) is a relatively low priority.

Ah yeah, being near a tube stop is our one big criterion as well. Hopefully having relatively fledixle restraints means we both have an easy time searching!

17-03-24

BW - 72.0

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-7.5 x 1
-15 x 1

20mm Grip
50 x 1, 1
55 x 1, 1
57.5 x 3, 2

10mm Grip
40 x 7, 6

One Arm Cable Row
50 x 9

Cable Rear Delt Flye
8.75 x 10

DB Wrist+Finger Curl
20 x 11+5, 8+4

DB Preacher
15x6 + 12.5x9 + 10x12 + 9 + 7

Reverse Wrist Curl
5 x 23 + 13 + 9

Notes

Everything solid enough.

in the same boat re: having to move, although in our case it's because our landlady is selling our house. sad because we've loved this place but we are starting to get excited, too. good luck! where are y'all looking to live?

Ah that's annoying -- landlords suck!

We're going to stay in London, but beyond that we're not too fussed about area tbh. We're both mostly WFH, so our main restriction is proximity to stuff we like to do, and just like being able to find a place that suits us, moreso than location.

13-03-24

BW - 72.2

Assisted OAC
-20 x 1
-10 x 1, 1, 1, 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 2
55 x 4

10mm Grip
40 x 5, 5

One Arm Cable Row
50 x 8

DB Wrist+Finger Curl
20 x 10+5, 7+3

Cable Rear Delt Flye
7.5 x 20

Hammer Incline
20 x 14, 9

DB Preacher
12.5 x 11 + 7 + 10x9

Abs

Notes

Good workout.

Upstairs neighbour's shower is leaking into our living room. Since we've lived here, we've had a leak from upstairs (from various sources) at least once per year, and it just doesn't feel like the repairs needed to resolve this are ever going to happen, so we're going to work on moving to somewhere new. Stressful, but exciting.

my guess is, get ready for a whoosh, especially if the last couple hundred kcal you cut now are from carbs.

Yeah, I imagine so. Next few cals probs partly from fat (i.e. changing my protein sources from eggs to something leaner + reducing some carb portions), though.

11-03-24

BW - 72.5 [??]

A Good Morning
85 x 12, 10, 8

B Reverse Nordic
+5 x 11, 9, 6 + BW x 7

Incline Bench
75 x 6
70 x 8, 7

A Flye
10 x 15, 12

B EZ Bar OH Ext
27.5 x 19
32.5 x 10, 9

A Lying DB Lateral
5 x 27 [lol]
7.5 x 9, 7

B Deficit Pushup
+20 x 6, 6 + BW x 6

Cyclie - 20 mins

Notes

Been v bloated last couple of days, not sure why exactly. This random high weight is probs related. Think maybe it's more retention from stress + getting to the slightly uncomfortable level of leanness (not really that impressively lean, given my genes I guess). Avg kcals still ~2300 for last week, and my activity levels are decent, so _should_ be in a deficit even with a bit more of a NEAT-drop + metabolic adaptation. Might pro-actively drop kcals to 2100 and see what happens.

08-03-24

BW - 72.0

Leg Curl [different machine, usual one was taken]
85 x 15
85 x 11+4+4

Hack Squat
95 x 9
95 x 6 + Reverse Nordic x 7

HS Incline (white)
60 x 14
60 x 10 + 50 x 8

DB Flye
10 x 14, 10

Lateral
12 x 9
11 x 10, 8

OH Cable Ext
26 x 15, 11
23 x 10

Dips
+Chains x 9 + BW x 11 + 8

25 mins stationary bike

Notes

did some straight sets instead of drop sets for no particular reason