Adarq.org

12-01-24

Assisted One Arm Chin
-10 x 1 @ 9rpe
-25 x 2@6, 2@7

A DB Incline
32.5 x 8, 7

B Chinups
+40 x 7

A DB Pullover
25 x 11, 9

B DB Flye
12.5 x 12, 8

A Lateral Raise
12.5 x 18, 14

B Lying Tri Extension
12.5 x 7
10 x 11

A DB Preacher
12.5 x 12, 10

B Good Morning
80 x 12, 10

A Reverse Nordic
BW x 11, 9 + 6

B Cable Abs
50 x 9, 7+8

Notes

First session back, just freestyled a full body thing. Plan is to generally be pretty relaxed about how I train, as long as I get the volume in each week. Only hard and fast rules will be 2 x weekly cardio, and 2 x weekly "strength" style work on assisted one arm chins.

Was on and off ill with colds and such through December, so haven't done any regular chin work for like 6 weeks, so am a bit weak there atm, hopefully that will spring back quickly. My understanding is that the science atm suggest that, while near/to failure is best for hypertrophy, staying <7 rpe is best for strength. So will try to a bunch of solid 1-3 rep sets at low RPEs on assited OACs, plus one harder single now and then to mark progress, and basically everything else done at 8-10 RPE.

Decided that in 2024 I'll start logging on here again.

01-01-24

Seated Leg Curl
96x8 + 87x7
89x6 + 75x7

Leg Extension
60x12 + 55x7 + 50x7

Sissy Leg Press
120 x 7, 6

Neutral Machine Chest Press
16x4 [not used this machine before, this was fewer reps than I wanted]
15x5
14x7 + 12 x 4 + 10 x4

Pec-Dec
75x7 + 61 x 5 + 54x4 + 40 x 12

Panatta Machine Lateral
9+7+5+4+3+2 [cba to count reps, basically a drop set to failure with no rest at each of those settings]

OH Tricep Machine
35 x 6

Different OH Tricep Machine
25 x 10, 8
20 x 9

Dips
BW x 14 + 8 + 5

02-01-24

DB Pullover
25x15 + 20x9 + 15x11 + 12.5x10 + 10x10

Chins
BW x 21+5+4+3+2

DB Preacher Curl
15x4 + 12.5x7 +10x10 +7.5x15+12+10

A - BB Finger Curl
60x18, 12, 11, 10, 7, 5

B1 - BB Row
90 x 9, 7, 6

B2 Hammer Curl
15 x 17, 12, 9

Notes

Today's workout at home spread throughout the day, yesterday at the gym. Goals at are just muscle gainzz. Just doing a lot of freestyle training atm b/c schedule has been weird, so I've dropped specific one arm chin stuff, which I'll bring back soon. Away for a few days from Thursday so won't be training in that period. BW is ~75.5-76 atm, so I've gained a little over 2kg in 4 months since finishing the cut. I think I might diet again pretty soon with the aim of going sub 70kg, bc I didn't really get all that lean.

Quick update:

Finished diet early Sept at around 73kg, maybe 12-13% body fat, so stopped short of getting shredded. Was just getting a bit bored with it and some life stressors meant I didn't want any additional reasons to be grumpy. Back to slow gaining now. Didn't manage a one arm chin, but able to pretty consistently hit a single with only ~4kg of assistance from my pulley setup, so I think that will come next time I cut (if not sooner!).

Can consistently hit a triple with + 60kg on chinups. Also benched 105kg x 3. RDL 165x7. Stopped squatting and started doing hack squats at the gym instead.

Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

So hit 80kg and have been cutting for about 5 weeks now, usually weighing in around 77kg now. Not feeling particularly lean so will keep this going for a while, maybe down to like 70kg. Also started running, though at this weight I got a fair few annoying achilles niggles, so I've slowed that down for now. Might make it a bigger priority when I am light/lean.

Top lifts now:

Squat: 140 x 5
Bench: 97.5 x 4
Chin: BW+55x3
RDL: 160x9

pretty hyped by the gains there, they felt much more moderate from "inside" as it where. Bench more stuck than the other lifts, but that's fine whatever.

Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

still blowing past 1.5x bw pull up, still really impressive.

Yeah, lol, definitely happy with it / not as annoyed as I sounded in yesterday's post. Think my view is weird by the feeling I need to be up at like 1.85x BW for my goals.

24/08/20

BW - 71.8

Workout

Pullups
BW x 3
+8 x 1
+16 x 1
+26.5 x 10 x 3

Notes

First set was like RPE 9.5 or so, so that was a toughie. Finally done. It's just so many sets, lmao.

Looking forward to some restful days. Haven't really planned how/if I'm going to do a peak, might just take like 4 or 5 days off any pullup training and then do a normal 1RM attempt, instead of anything fancy.

21/08/20

BW - 71.0

Workout

Pullups
BW x 3
+8 x 1
+17.25 x 7 x 5

Deadhangs
24mm x 5s, 5s
21mm x 5s, 5s
18mm x 5s, 21s, 19s, 16s

Pistol Squat
BW x 2
+2.5 x 5
+8 x 3, 3

Notes

Yeah, solid, no fuss.

Just the double header remaining, pumped up for it.

Been sleepy and grouchy lately, think Smolov taking its toll a bit.