Adarq.org

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

27-10-24

Run - 6.66km, 5:40 pace

28-10-24

1A CG Bench
95 x 7, 5, 5

1B Rev Nord
+25 x 10, 8, 6, 5 + 10x5 + BWx6

2A Chin
+55 x 5
+50 x 5
+40x6 + BWx10

2B Lying Lateral
12.5 x 14, 12, 10 + 10x9

EZ Curl
47.5 x 10, 8, 7

Pushdown
45 x 10, 8, 7

Neck Curl
15 x 16, 13

Side Neck
10 x 13, 11

Abs

Notes

glutes/ham/quads all at least 7-8/10 soreness, so will do GMs next session. pecs also still sore, so not bothered about meh bench performance, things still trending up there.