Adarq.org

19-02-24

BW - 73.4

A - Smith Machine Good Morning
80 x 9
70 x 11
70 x 8 + 60 x 5

B - Sissy Squat
+10 x 10, 9
+10 x 7 + BW Reverse Nordic x 8

HS Iso Incline
45 x 14
45 x 11 + 35 x 9 + 30 x 7

Flat DB Flye
10 x 10, 9 [angle feels like it allows me to get a deeper stretch than incline, also going up higher hence rep dropoff. easier to track if i do the full rom]

OH Cable Extension
23x16 + 18x7 + 13x7 + 8x8 + 6x9 [the drop off here is so stark -- anyway feel a much better connection/pump/etc than the machine, for whatever reason]

Lateral
65x11 + 55x10 + 45x10 + 40x8 + 35x8 + 30x6

Dips
BW x 20 + 9 + 6

20 mins cardio [half moderate incline walking, half fairly intense on elliptical]

Notes

Was kind of dreading this workout, but went well. Going to do one day where I do GMs + sissy squat super set, then the other day the leg curl + hack squat. Make sure I hit the rectus femoris with the sissies and glutes with GMs, then the bicep femoris gets some love with the leg curls.

Last week I averaged like ~2450 kcal because of birthday + Chinese New Year, hence sticking in the mid-high 73s. Back to pushing this week. Goal is ~69kg. Abs are starting to come in. It's funny, I get veins in my lower abs before I get a six proper defined six pac. Also my ass always holds fat so long lol. My arms looked gnarly in the gym lighting with the tricep and delt pump today though 

16-02-24

BW - 73.3

Seated Leg Curl
96x13 + 82x13 + 75x10 + 68x10 + 61x18

Hack Squat
90 x 10, 8

Super Incline [yet another machine, this one gives the best stretch]
45 x 12, 9, 7

Incline Flye
15 x 13, 10

Panatta Lateral
65x10 + 60x8 + 50x8 + 45x8 + 40x6 + 35x8

Overhead Cable Extension
couldn't be bothered to write down exactly what I did, but it was 4 drop sets to failure, think I prefer just using a cable setup to the machine I'd been on previously

Dips
BW x 16+8+7

20 min incline walk

13-02-24

BW - 73.6

Stationary bike 45 mins [bit higher intensity this time, though my bike's screen display is busted so I have no idea what the actual output was]

Notes

Well, the higher RPE + sissy squats had the intended effect, and my quads are like 8/10 sore today, love it.

10-02-24

BW - 73.5 [!!!]

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2


20mm grip
50 x 1, 1
55 x 1, 1
60 x 1
50 x 6, 5

DB Row
32.5 x 17

Kelso Shrug
32.5 x 19

Preacher
15 x 5
12.5 x 10

Incline Hammer
17.5 x 10, 8

Abs

Stationary bike - 15 mins, last min all out

Notes

Well, that's a low weigh in. Celebrating Chinese New Year with my wife today, so lots of food and not too concerned about diet, so tomorrow will probably not be another sub 74 weigh in.

07-02-24

BW - 74.5

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-17.5 x 3, 2, 1

DB Pullover
30 x 12

DB Row
32.5 x 17

Kelso Shrug
32.5 x 16

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1 [easiest this has ever been]
50 x 10

DB Preacher
12.5 x 10, 9

DB Incline Hammer
15.7 x 9, 7

BB Finger Curl
70 x 10, 8

Abs

Notes

Chins felt relatively meh, but everything else felt strong, dunno what to make of that.

05-02-24

BW - 74.4

Leg Curl
96x11 + 82x10 + 68x15 + 61x18

Cybex Hack
85 x 9, 8

HS Iso Incline [a different one, the one I usually use was occupied]
50 x 15, 13, 9

Incline Flye
16 x 12, 10

Panatta Lateral
65x9 + 55x7 + 45x7 + 40x6 +35x8

OH Machine Extension
35x10 + 30x6 + 25x7 + 20x6 + 15x10

Dips
BW x 18 + 8 + 5

12 min incline walking [accidentally hit the cooldown button so just stopped early lol]

Notes

Once again, progress in most places to my surprise. Could partly be because I'm doing a high proportion of new exercises lately, but I don't think that's it (esp since a lot of them are isolation/machine, where "neural" gains are less).

While bulking, I had been pushing the volume higher and higher, since that's the general recommendation for maximising gainzzz these days. But maybe I'm just someone who does better on lower volume!

03-02-24

BW - 74.7

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2, 2

20mm grip
50 x 1, 1
55 x 1, 1, 1
57.5 x 1, 1

DB Pullover
30 x 11

DB Row
32.5 x 15

Kelso Shrug
32.5 x 17

Flat DB Curl
12.5 x 8, 7 [didn't like this, back to preacher next time]

Incline Hammer Curl
17.5 x 10, 9

Abs

Notes

Felt super strong on assisted chins.

31-01-24

BW - 74.9 [been consistently sub 75 most of this week!]

Assited OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [RPE 9ish]
-20 x 2, 2

20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1, 1
45 x 17

DB Pullover
30 x 10

DB Row
32.5 x 15

Kelso Shrug
32.5 x 16

BB Finger Curl
65 x 12, 10, 8

DB Preacher
15 x 5
12.5 x 9, 9, 8

Ab stuff

Notes

Little lower trap tweak on right hand side during final OAC set, sort of thing that goes away after a day I think.

Once again I tell myself that if I get sub 70kg and gain just a little bit of OAC strength, I should finally have it. May mix in some negatives/eccentrics for a different stimulus as things progress.