Adarq.org

Sun (29/3/2020)
Daily Activity:

BS 2x100
OHP 6x50, 0Fx57.5
Chinup 5xBW, Pushups 8xBW

Notes:
I miss two consecutive workouts and my body decides it doesnt need to remember how to recover from squats anymore. Squats are the biggest fools gold ever. Was hit with pretty decent doms during warmups and decided to leave it before i hurt myself. starting over from scratch again i spose.

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Guys about home gym training, im the only dipshit in my gym and I dont do any rackpulls or deadlifts so my bar isn't getting beaten up as badly as in the public gym where there are ppl dropping bars doing rackpulls onto pins (ive seen it, you've seen it, it happens). dipshits dropping deadlifts onto plates (ive seen it) etc. this isn't good for the bar. but my home bar feels sooo good on my back .. i wonder if it's because it's straight and undamaged? if i was able to take my bar into a normal gym, i'd be able to squat better automatically just b/c it's straight. it's day and night. ofc at home i have to deal with a sloping floor (because of water flow in case of rain etc), squatting on uneven pavers etc. im in half a mind to rip it all up and concrete it with zero elevation. that woudl be my dream gym floor.

Quote from: maxent on March 23, 2020, 04:45:50 am

oh true, i was copy pasting from the previous day and not changing the mont  .

in other news gyms are banned as of today, so im gna miss my first training session in ages

Have you still got the home gym? I'm so thankful mine is setup.

it's in the garage.. i need to pull it out but i cant be bothered .. i should have kept it in a state of repair (for a possible end of world situation) but now everything is rusted and dusty and cluttered up haha

Sat (21/2/2020)
Daily Activity:

Recovery BS 6x2x110
OHP 2x59.5, 5x2x60, 7x53.5
Chinup 5x6.2kg, 5x5.75kg, 5x5kg, 8xBW
DBOHP 12x20kg

Notes:
End is in sight, finishing cutting in 3 more days.

Tue (17/2/2020)
Daily Activity: 

Recovery BS 6x2x110
BP 3x85, 2x87.5, 1x90, 8x75
Dips 3x12

Notes:
Bench seems to have stalled pretty hard, went backwards. was set to do 6 sets of 5s with 85kg, but i would have failed it when the first set felt so hard, stopped at 3 reps. Will be setting up the home gym back up soon.

Fri (13/2/2020)
Daily Activity: 6k

Recovery BS 6x2x110
OHP 6x2x59kg
Chinup 5x5kg, 8xBW
DOHP 12x20kg, 12x17.5kg
 
Notes:
What a shit workout .. but got it done. no cardio, was too exhausted. im completely drained by life right now. i prob shouldnt even be going to the gym with the whole covid-19 thing tbh. i was thinking train fri/sun nights when gym is quiet and fix in a sneaky workout during the week either tue or thurs depending on whichever is quieter at the gym (i'll check google). or dust off my home gym but once you've used a proper gym it's hard to go back to shitty garage gyms.. it's just too inferior.

i had somewhat of a revelation today. i had made a conscious decision to use big 25kg plates to make workouts harder (it's easier to use lots of smaller plates than less big ones) but ive never actually tried the other way around. today after finishing my normal recovery squats with the usual plate loading (red and blue), i did a rep with  2x15kgs(yellow) .. and then alternating between pairs of green and yellow. made it all up to equal the training weight of 110kg and it felt so much better than using a red and a blue. im such a fucking twat. when i did that PR with 3 reds a side, if i had just made it up with greens and yellows i bet i get 180kg easier than 170kg in all reds. lost opportunities! for prs it would be interesting to do that.

Wed (11/2/2020)
Daily Activity: 9k

BS 6x3x110, 15x90
Jumps 5 sets of 3 reps (hit the target on the 2nd rep of the last set!)
Run - 20 mins

Notes:
The highlight today was the jumps. I haven't done any jumping in a year. And was super surprised to see how good my vertical still is. If i was to attribute it to anything, it would be the KB swings. I think the hip work is the best reason why i'm still capable of jumping, lets be both conservative and generous somehow, 30 inches? My squat is obviously not the reason considering my PR with 110kg is 20 reps and im using it for sets of 3. So i'd look elsewhere and i think it has to be the hip work. Good to know..

The run was ok, i just need to be consistent now, im thinking 60min cardio workouts per day with 20min each between rowing, bike and running.

nope no power rack setup.

I can't even roll it down my body because there is no where to roll it to after getting it to the hips! unless you can pick up bw off your hips while seated (i dont think i could right now).  ive done that at the gym when no one else was around. the pins just are too low .. :/

if im going to bench seriously i have to consider getting a 2nd gym membership just for bench day. but cant really be bothered with that! someone suggested using incline bp since my chest is pretty much untargeted by flat bench and i only end up working triceps which can be worked out well with dips etc..

but maybe i should just switch to dps and do more incline bb now im kind of stuck

Mon (9/2/2020)
Recovery BS 6x2x110
BP 6x4x85kg (failed the last set on the 4th rep though)
Dips 15x10kg, 15xBW
Conditioning - Jump rope & KB swings
Assistance - KB side bends, ab leg raises, incline bp

Notes:
BP was hard af. got pinned on the last rep of the last set (obviously). waved at one guy but he just watched me lol. another guy was in the middle of the set and came over but he wasnt strong enough to take it off my chest and i was too weak to help him. eventually he lifted one side up enough for me to crawl out. how embarrassing. i hate bench press.

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That will do pig, that will do. Recomping from tmr on using fat loss supplements..