Adarq.org

09-12-24

Bench
100 x 1
90 x 6

Rev Nord
25 x 8, 7

Chin
70 x 1
45 x 7 + BW x 12

Good Morning
90 x 12, 11

Lying Lateral
12.5 x 12, 11

OHP
50 x 8

Notes

Light session to get back into things.

Back from holiday. Had a great time. Did 3 full body lifting sessions and 3 cardio sessions + averaged like 12k steps, so kept nicely active. Ate a lot of great food. Giving it a couple days before I weigh myself since wthe delta is always confounded by going off creatine when away.

20-11-24

CG Bench
90 x 8, 6, 5

Flat Bench Hammer Curl
15 x 9, 8, 6

Wide Grip Pullup
+30 x 8, 7, 6

Incline Fly
20 x 11, 9

Lat Prayer
40 x 9, 7

EZ Tricep Ext
42.5 x 14, 11, 9

Lying Lateral Raise
5 x 10
12.5 x 14
10 x 16

Side Bend
60 x 9, 7, 5

Neck Curl
17.5 x 12, 10
15 x 15

Lateral Neck
12.5 x 9, 7

Ab wheel x a few sets

a few sets of deficit RDLs with 60kg, just getting as much stretch as possible, pausing etc, felt great/awful

15-11-24

Run - 6k, 33:22

17-11-24

Run - 6.16k, 32:08

Notes

Achilles seems okay, but keeping the runs light just in case.

14-10-24

Bench
97.5 x 4
95 x 5
90 x 5

Bench Hammer Curl
15 x 8, 7, 6
12.5 x 12

Wide Grip Pullup
+30 x 7, 6, 5

Incline Fly
20 x 9, 7

Lat Prayer
40 x 7, 6

EZ Tricep Ext
42.5 x 12, 9, 8

Lying Lateral
12.5 x 14, 13
10 x 16

Side Bend
60 x 6, 6

Neck Curl
17.5 x 10, 8 + 15x8

Notes

Achilles not bothered me at all last couple of days. Will trial it out on a light run tmrw.

The motivation to get as big as possible is waning a little bit. But, I know life is getting busier going forward so gonna push through and maximise in this current cycle. In future I can imagine lifting only 1/2x week and focusing more on running, staying a nice light lean weight etc.

Oh, also, finally found some jeans that fit. The brand is Spoke. A bit expensive, but quality seems high and they have a lot of options, and the loose cut actually fits my legssuch that they look like normal slim-ish jeans on non-lifter legs.

09-11-24

Run - 6.82km, 36:45

Notes

A few aches and pains, upper and lower body, so might take a couple days off depending how they develop

07-11-24

Run - 12.56km, 1:10:55

Notes

Nice to get out for a long one. First hour+ run since picking things up again. Tired legs.

03-11-24

Run - 8.99k, 49:36

04-11-24

CG Bench
105 x 1
95 x 5
90 x 5

Rev Nord
+25 x 11, 10, 8, 6

Chin
+55 x 6
+50 x 6

Lateral
25 x 10, 9, 8

Good Morning
100 x 8, 6

Bench Hammer Curl
15 x 5
12.5 x 14

EZ Tricep
42.5 x 9, 8

Notes

Hmm, mild not-great feeling in left pec. Seems like the sort of thing that'll just go away.

Bit of a clock-punching workout here.

31-10-24

run workout -- 4 x 4' on / 3' off [.92, .94, .9, .89]

Notes

Not a fan of the dropping distances, but it's .05km further cumulatively than the last time I did the workout. Hamstrings defo felt it given the GMs yesterday