Adarq.org

20-10-24

Run - 9.11km [5:58 pace]

Notes

Longest run yet. Slight irritation of right achilles.

15-10-24

Run -- 36:40, 6.75km

16-10-24

CG Bench
90 x 7, 5
80 x 7

Chin
+50 x 5
+35 x 9, 7

Pullover
32.5 x 9, 7

Incline Fly
17.5 x 8, 7

EZ Curl
42.5 x 10, 9

EZ Tricep
42.5 x 9, 7

Lateral
22.5 x 13, 12

Notes

Run yesterday felt good even with a stuffy nose. Lifting today ok, recovery between sets had me a lot more out of breath than usual, unsurprisingly, and didn't have the energy for the little movements at the end.

12-10-24

CGBP
90 x 5, 4

Pullover
32.5 x 8, 7

Good Morning
60 x 6, 6

Reverse Nordic
BW x 6, 6

Flat Bench Curl
10 x 8, 8

OH DB Extension
20 x 7, 7

Lying Lateral
10 x 8, 8

bunch of KB swings

Notes

Been totally wiped out last few days by a cold or some such, but felt just about well enough to do something light today. achy everywhere, esp knees and lower back.

09-10-24

Chin
+40 x 9, 8

Dip
+10 x 10, 8

Incline Fly
17.5 x 10, 9

Pullover
32.5 x 12, 10

Lateral
22.25 x 13, 12

EZ Curl
42.5 x 12, 10

EZ Tricep
42.5 x 9, 8

Notes

Abbreviated for time. Feeling a bit beat up from session yesterday. Achilles were a little sore towards end of run too. Maybe I need to get another pair of shoes in the rotation.

07-10-24

RDL
170 x 7, 5

Rev Nord
20 x 13, 10 + 5x10 + BWx7

Chinup
+45 x 6, 5

CGBP
85 x 6, 5

EZ Bar Curl
42.5 x 11, 9

Pushdown
40 x 16, 14

Lying LAteral
15 x 7
12.5 x 13

Neck Curl
15x8 + 12.5x10
15 x 6

Side Neck
11.25 x 8

18mm hang drop set

Notes

Maxed out my DBs and want to improve my CGBP, so that substitution made sense. Pecs/delts not really recovered from Saturday [probably bpushed the volume too far there given it was first week back], so mediocre performance. Nice workout overall though.

05-10-24

Close Grip Bench
90 x 7.5, 5
80 x 8, 6, 5

OA Overhead Ext
17.5 x 11, 9, 8, 7

Incline Fly
17.5 x 8, 7

Neck Curl
12.5x15 + 10x16
12.5x10 + 10x12

Side Bend
50 x 13, 11

Lateral Neck
10 x 16, 15

Ab Wheel x 2 sets

Big set of 20mm hangs, first with +10, then BW [basically hanging to like 7/8 RPE, taking 10s rest, repeating until could only hang like 5s]

Finger Curl
27.5 x 8+6

Deficit Pushup
BW x 22

02-10-24

Chinup
+40 x 8, 7

Dip
+40 x 9, 7

Rev Nord
+20x8 + BWx10
+20x6 + BWx7

Pullover
32.5 x 11

Inc Flye
17.5 x 9

Lateral
20 x 18, 16, 15

EZ Curl
42.5 x 8, 7

EZ Lying Extension
42.5 x 7, 6

Side Bend
50 x 10, 8

Finger Curl
30 x 7+5
27.5 x 9+6

Neck Curl
12.5 x 13 + 10x14

Lateral Side
10 x 13

Wrist Extension
15x13 + 10x6

Ab Wheel x 2 sets

Notes

Despite my jeans-related complaints in the past, I kind of feel like my quads might be lacking slightly compared to rest of legs, so may add a little more volume for them here on Wednesdays, recovery permitting.

Surprising lack of soreness from yesterday's run.

Bringing back chins. Surprised how strong I am on them still given I've not trained them for ages, near PR territory. Guess building muscle works. Rows were just getting too exhausting and felt a little unproductive given how much effort went into just holding the position (doing them with like 70% of my RDL load, cost of strong lats)

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.