Adarq.org

week 74
thurs, lower.  may 19


prehab: cobras, birddogs


MR tucks: 3 x 8


REA squats: 3 x (30, 40, 50, 60, 70)


Squats:
5 x (80, 90, 100, 110, 120)
3 x (125, 130)


pullups: 5 x (10, 15, 20, 25, 28 )
dips: 2 x af: (35, 24)


back ext: 5 x (BW, 5, 10, 15, *20)


* 10 reps 

vag i just need to say this, you are the master calculator haha.

week 73
sat, upper

prehab: shoulders, cobra

s1: bench: 5 x (60, 70, 80, 90, *100)
s1: rows: 5 x (50, 50, 70, 70, 80)

s2: incline DB bench: 3 x 10 (25, 25, 25)
s2: DB 1armed row: 3 x 10 (30, 30, 30)

s3: pulley pushdown: 3 x 10 (36, 36, **36)
s3: EZ bicep curls: 3 x 10 (25, 25, 25)
s3: OHP: 3 x 10 (35, 35, ***35)

EZ biceps: 25 x 15kg
OHP: 14 x 25kg, 11 x 20kg

* got 3 reps
** got 9 reps
*** got 7 reps

- wasnt feeling it today, 1st set of the usual pullups felt tougher than it should. so switched it up to DB row, and upped vol for all exercises to get more blood in.

week 72

prehab: cobras

REA squats: 3 x (30, 40, 50, 60, 70)

squats: 5 x (80, 90, 100, 110, 120, 125, 100)

stepups: 5 x (60, 70, 80, 80)

push press: 1 x (30, 40, 50, 55, 60)


s1: EZ biceps curls: 5 x (25, 30, 35)
s1:OHP: 5 x (30, 35, 40)

EZ biceps: 20 x 20kg
OHP: 25 x 30kg

- tried my hand at push press. will get a vid sometime soon for form check. basically an OHP, with abit of leg dip and drive right?
 tried to go for 67.5kg, abt my BW, failed 

- exams are over now! with luck i'll be graduating from uni of london in econs & management.

- but thats not the issue. the main thing is, i am finally able to fully dedicate myself to training! 
 thats of course after taking into account the hellish hours of the current job haha.

- if only my ankle sprain will heal up fully.

So I put in a lower body workout on thurs. Havent really got to log it down, and am typing this while waiting for food to be served haha.

Nothin major, top set of 120kg for 5 on squats. Felt tough, doable, but tough
Got 127.5 2 weeks ago, but din really squat nicely last week, due to icky hip.
So it wasn't that bad I suppose. 

Then I tried to do push press, after seeing lance's vid. Dip abit, drive and push right haha.
Got 60. Tried 67.5, abt my bw, failed haha. Will post vids sometime soon.

week 72
tues, upper

prehab: shoulders, cobras

s1: bench: 3 x (60, 70, 80, 92.5, 100, *105)
s1: rows: 5 x (50, 50, 60, 60, 70, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (10, 15, **20)

s3: pulley pushdown: 3 x 8 (36, 39, 39)
s3: EZ bicep curls: 3 x 8 (25, 27.5, 27.5)
s3: OHP: 3 x 8 (35, 37.5, ***37.5)

OHP
9 x 25kg
10 x 20kg

* 2 reps
** 7 reps
*** 7 reps

Had a game today. Hams were toast. Felt like I had a bad game.

But strangely I had 11 points, which is abt my avg anw, I dun take alot of shots haha. 2/2 frm behind, 2/3 inside. 1/2 FT.
Prolly 2,3 assists, but had a few times when I tried to take my guy off the dribble, but couldn't do so properly, and had to pass it off. Upset with tt.