Adarq.org

30-09-24

RDL
170 x 6

Reverse Nordic
+20 x 11 + BWx13

Shrug
170 x 17+7+5

Chinup
+40 x 8

45º DB Inc
32.5 x 15

Hammer Preacher
17.5 x 11

Lying Lateral
12.5 x 15

Pushdown
40 x 15

Neck Curl
12.5x10 + 10x11

Side Neck
10 x 14

Finger Curl
30 x 6+6

Wrist Extension
15 x 10 + 10x13

Abs drop set

Notes

Decent session. Week off was nice. Went for a few runs, did two very light lifting workouts, was a lot looser with diet etc. Good to be back, rested, and locked in.

22-09-24

Run - 36 min, 5.9km

Notes

Been bloated/weird-feelling last few days. This run wasn't too great either, tho mostly down to being super humid today I think.

20-09-24

Seated Leg Curl
96 x 12, 10, 8 + 89x9 + 75x12

Leg Ext [different one again]
19 x 10, 8, 7 + 17x6 + 15x6

Abductor Machine
13x14 + 11x11 + 9x11 + 7x14 + 6x13

Clves
21x + 20x + 19x + 18x + 16x [cba to count reps]

Adductor Machine
102.5x10 + 95x9 + 87.5x6 + 80x7 + 72.5x9

SL Leg Press
60 x 6, 6, 6

Low Row
150 x 6
140 x 9, 7
130 x 8

One Arm Pulldown
8 x 7
7 x 9, 7

Cable Lateral
13.75 x 14, 13
16.25 x 7

BAyesian Curl
16.25 x 8, 7, 6

Preacher Machine
20/0/0 x 11, 8, 7

Panatta Lateral
70x + 60x + 50x + 45x [couldn't bother to keep count of reps]

3 sets machine crunch/ghd lb

Notes

That's the top weight this low row machine goes too. Only 6 reps, so plenty of room to grow, but fun to max something out.

Weight randomly spiked last couple of days. Realised I accidentally bought (a) salted peanut butter and (b) a brand of cereal with more salt than usual. Given quantity of those things that I am consuming lately, I guess I have the culprit. [and dw, i get my vegetables, omega 3s etc in abundance too, it's not just trash in my diet]

18-09-24

Row
120 x 11, 8

Dip
+40 x 9, 8

DB Pullover
32.5 x 11, 10

Incline Fly
17.5 x 8, 7

DB Lateral
20 x 19, 18, 16

EZ Bar Curl
42.5 x 10, 8, 7

EZ Tri Extension
42.5 x 9, 7
37.5 x 12

Side Bend
50 x 9, 8, 7

Finger Curl
30 x 7+6, 6+4

Neck Curl
15 x 10, 8

BB Wrist Ext
30 x 11, 8 + 20x12

Lateral Neck
10 x 11, 9

16-09-24

RDL
170 x 6, 4

Reverse Nordic
+20 x 12, 10 + 5x11 + BWx8

OA Lat Pulldown
60 x 12, 10

45º Incline Bench
32.5 x 16, 13

Lying Lateral
12.5 x 15
15 x 7
12.5 x 11

Hammer Preacher
17.5 x 13, 11, 10

Pushdown
40 x 14, 12, 10

Neck Curl
12.5x13 + 10x18, 12.5x11 + 10x17

Finger Curl
30 x 7+6, 6+5

Lateral Neck
10 x 10, 9

Wrist Extension
15 x 9
12.5x16 + 10x10

Neck Extension
32.5 x 14

Abs x 2 drop sets

Notes

Switching from stationary bike to running has me needing like 3300 kcal. Replaed my oat-based meal to a huge bowl of cornflakes (lowest fibre cereal) topped with peanut butter.

Quote from: Joe on September 01, 2024, 07:11:13 am

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Quote from: Joe on July 13, 2024, 04:19:47 pm

Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

RDL - 160 x 7 [==, better form/lower RPE]
Pendulum - 40 x 6 [-1 but haven't done it for a while]

One Arm Lat Row - 60 x 6 [+5kg, -6 reps, though I changed the angle to be more difficult]
BB Row - 120 x 8 [+1 rep]
CG Bench - 90 x 7 [+1 rep]

Hammer Preacher - 17.5 [+1 rep]
Overhead Ext - 15 x 12 [==]
Lying Lateral - 12.5 x 9 [==]
Finger Curl - 27.5 x 8+6 [+2 reps]

RDL - 160 x 8 [+1 rep]
Pendumlu - 40 x 7 [+1 rep]

One Arm Lat Row - 60 x 8 [+2 reps]
BB Row - 120 x 9 [+1 rep]
CG Bench - 90 x 7 [==, but +1 on the second set]

Hammer Preacher - 17.5x10 [+2 reps]
Overhead Ext - 15 x 13 [+1 rep]
Lying Lateral - 12.5 x 10 [+1 rep]
Finger Curl - 30 x 6+5 [+2.5kg, -2 reps]

RDL - 170 x 5 [+10kg, +3 reps]
SL Leg Press - 50 x 10

One Arm Lat Row - 60 x 10 [+2 reps]
BB Row - 120 x 10 [+1 rep]
CG Bench - 90 x 8 [+1 rep]

Hammer Preacher - 17.5x12 [+2 reps]
Overhead Ext - 15 x 15 [+2 rep]
Lying Lateral - 12.5 x 13 [+3 reps !?]
Finger Curl - 30 x 6+6 [+0+1 reps]

13-09-24

Seated Leg Curl
96 x 10, 7
89x12 + 82x10 + 75x8

Leg Extension [different one from usual]
139 x 9, 7, 6 + 124x5 + 110x7

Rotary Calves
33x 16
36 x 10, 8, 7

Adductor Machine
95x11 + 87.5x8 + 80x8 + 72.5x9 + 65x9

Single-Leg Leg Press
50 x 10, 9, 8

Low Row
140 x 10, 8, 5 + 120x7 + 100x7

One-Arm Pulldown
7 x 9, 7
6 x 8

Cable Lateral
13.75 x 13, 11, 10, 9

Bayesian Curl
16.25 x 7, 6
13.75 x 11, 9

Preacher Machine
15/0/0 x 16, 13, 10

Panatta Lateral
60x15 + 50x9 + 40x9

Standing Glute Abductor
50 x 11, 8, 7

3 sets each of GHD low back and machine crunches

Notes

Good workout.

Trying out SL leg presses. A few years ago when I went to a physio about hip pain from running/squatting, but in a period when I wasn't going to a gym that machines (i lifted at my climbing gym), they were a strong advocate for SL leg presses as a controlled setting for improving hip function/strength. Seems plausible. Related reason for me to add in the abductor/glute work – getting hips strong in all planes can't be bad if I want to run more.

The knee pad was removed (!?) from the adductor machine, so that was (a) uncomfortable and (b) meant the ROM/stretch was less than usual, so could lift a bit more weight.

BJJ instructor was leaving the gym as I was arriving, lol, but he seemingly did not recognise me, so an awkward interaction was avoided.

11-09-24

BB Row
120 x 10, 8

Dip
+40 x 8, 7

Pullover
32.5 x 11, 9

DB Incline Fly
15 x 13, 12

Lateral Raise
20 x 17, 15, 13

EZ Curl
40 x 14, 12, 10

EZ Lying Extension
40 x 12, 10, 8

Side Bend
45 x 9, 8

Finger Curl
30 x 6+5
27.5 x 12+6

Neck Curl
15x8 + 10x15
15x7 + 10x14

Wrist Extension
12.5 x 16, 12 + 10x13

Neck Extension
32.5x13, 11

Ab drop set x 2

Tibialis Bar
20 x 17 + 7 + 6 + 5 + 5

Notes

A+ workout.

To my surprise, 0 soreness today from yesterday's run. Genuinely feeling quite chuffed about the pace/effort of yesterday's run. Will try to keep it around as a cardio option. Forgot how much I enjoy going for an easy run.