Adarq.org

14 November

DEADLIFT:
Build up to 2x5 @ 90 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg  ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 35 kg ( +5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 53kg ( +6 kg ) , ( -15 reps )

EZ BAR PREACHER CURL:
3x12 @ 20 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg  ( +2.5 kg )

SEATED DB CURL 5' BURN:
12 + 10 + 10 + 10 + 10 + 10 = 62 each hand @ 10kg ( +2.5 kg ) , ( -8 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW

45° BACK EXTENSION: 2x20 @ BW

-Feeling stronger now. Like it.
-Decided to focus the 'burn' sets style on maximum load that leads to around 60 reps, making it something like EMOM 12s

10 November

SEATED DB OHP :
3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
15 + 15 + 10 + 10 + 10 + 8 +7 = 75 reps @ 25 kg ( +10 reps )

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20 + 20 + 15 + 10 + 10 + 10 = 85 res @ 17,5 kg DBs ( +2,5 kg per hand )

SEATED WRIST BB CURL :
3x12 @12 kg?

BB STATIC HOLD 5' BURN:
120'' + 90'' + 60'' = 4:30 @ 30 kg ( +45'' )


STATIONARY BIKE : 45 minutes / 25K ( PR dist and duration, previous best wast 40'/23K )

8 November

Run 8K @ 42:22 ( 5:18 pace )

Was sort on time so upped the tempo a bit to make up for the less distance/duration.
Extremely happy to get low 5' pace, never saw it coming.

7 November

DEADLIFT:
Build up to 2x5 @ 85 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 17.5 kg  ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW: ( new exercise )
3x12 @ 30 kg

SEATED CABLE ROW 5' BURN :
15+10+10+10+10+10+10+5 = 80 reps @ 47kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
15+15+10+10+10+10 = 70 each hand @ 7.5kg ( +16 reps )

Noob gains haha.

^^^
hahahaa, hopefully not!
Pheidippides as he arrives at athens be like "man, i would die for an energy gel now" 

---

3 November

SEATED DB OHP :
3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
I think 15+10+10+10+10+10 = 65 reps @ 25 kg ?

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20+15+15+15+20 = 85 res @ 15 kg DBs

SEATED WRIST BB CURL :
3x12 @ i think 12 kg ?

BB STATIC HOLD 5' BURN:
I think 60'' + 45'' + 30'' + 30'' + 30'' + 30'' = 3:45'' @ 30kg

TREADMILL: Low HR zone run 30mins / 4.28K ( 7:00 pace )

So many exercises and sets and loads, hard to remember all, must start writing down what i did.

1 November

Run 10K @ 57:38 ( 5:45 pace )

Happy to get a rather easy sub-60' 10K in a semi-de-trained state ( last 10 days total = just a treadmill 5K run ).

So after a bit of searching, i decided to do this 4-day split for a while: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

Why this? No particular reason. It seems fun, has all the main lifts i wanna be doing, has kinda different splits and exercises than i'm used to and it features those funny 5 minute burners concept.
Ok , lets get a little bigger 

31 October

DEADLIFT:
Build up to 2x5 @ 80 kg

BENT DB ROW:
3x12 @ 15 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW Duh, skipped by mistake

SEATED CABLE ROW 5' BURN :
15+15+10+10+10+15 = 75 reps @ 47kg

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
12+12+10+10+10 = 54 each hand @ 7.5kg


SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW

Went kinda easy, haven't done something similar (more than 1 exercise for the same muscle) for ages. I like this programm, it is fun!

2 straight years of daily 495, no misses. Insane, at least!