Adarq.org

1 December

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs  ( +2,5 kg per hand )

BB OHP 5' BURN
15 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 32.5 kg  ( +2.5 kg )

UPRIGHT ROW:
3x12 @ 32.5 kg ( +2,5 kg )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 + 5 = 80 reps @ 20 kg DBs ( +5 reps )

SEATED WRIST BB CURL :
3x12 @15 kg

BB STATIC HOLD 5' BURN:
90'' + 60''  + 60'' + 45'' = 4:15 @ 37.5 kg  ( +2,5 kg ) ,  ( +15'' )


STATIONARY BIKE : 30 minutes / 15K

Impressive progress, i'm 5 weeks in, progress is supposed to be stagnating.

30 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 8, 9, 9 ( +3 reps )

PECK DECK:
3x12 @ 40 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 10 + 8 + 8 + 7 = 68 reps @ 17.5 kg DBs ( +3 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 60 reps @ 23 kg  ( +6 kg ) ,  ( -10 reps )

28 November

DEADLIFT:
Build up to 2x5 @ 92.5 kg ( +2.5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
12-12-10 @ 59 kg  ( +6 kg ) ,  ( -2 reps at last set )

BB ROW:
3x12 @ 40 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 reps @ 59kg ( +6 kg ) , ( -5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12,kg ( +2.5 kg )

SEATED DB CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg

10' rim touch (which looks like you are grazing) is 81cm / 32''.
Not bad at all for our age!!!! 

22 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 8, 8  ( +1 rep )

PECK DECK:
3x12 @ 40 kg  ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 10 = 65 reps @ 17,5 kg DBs ( +5 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 70 reps @ 17 kg ( +10 reps )

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23 November

TREADMILL : 8K @ 45:00 ( 5:37 pace )

This is the longest and fastest-long-run ever on treadmill, very nice.

18 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB ( +6 kg )

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 10 = 80 reps @ 23 kg ( +6 kg ) , ( -15 reps )

STIFF LEG DEADLIFT:
3x10 @ 45 kg ( +5 kg )

SL LEG CURL 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps each leg @ 11kg ( +6 kg ) , ( -10 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

And yet another no-run weekend. Very tired and busy on Saturday, heavy rain all Sunday. FML.

16 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg ( +5 kg )

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 7, 8

PECK DECK:
3x12 @ 35 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 7 + 10 = 60 reps @ 17,5 kg DBs ( +2.5 kg per hand ) , ( -15 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg  ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps @ 17 kg ( +6 kg ) , ( -20 reps )

WOOD CHOPPERS:
3x15 each side @ 17kg ( +6 kg )

Felt kinda week. Did progress, but the feeling was grinding the whole time.

There is no better training plan setter and motivation source for me, than a race date with a barely reachable target for it. Go get that 90' half!