Adarq.org

19-07-24

A - Seated Leg curl
89 x 10, 9, 7
82 x 10

B - Leg Extension
136 x 10, 8, 7

T-Bar Machine [selectorised instead of the usual plate loaded one]
26 x 12+10, 10+9, 9+8

Chest-Supported Low Row
130 x 5
110 x 7, 6

A - Cable Lateral
12 x 9
13 x 6
12 x 8
9.5 x 12

B - Bayesian Curl
13 x 7
12 x 8, 7

Preacher Machine
9 x 5
7 x 7

Calves
23x10 + 21x6 + 19x6 + 17x7 + 15x8

Tibialis Raise
10 x 8, 6
7.5 x 10 + 5 x 16

GHD Situp
BW x 12, 8, 6

Machine Crunch
55 x 8
50 x 8
40 x 14

Pendulum Squat
35 x 8, 7

Notes

Moved Pendulum to very end of the session so that I don't hold back/try to preserve energy for what follows. Think it worked out nicely. Additional benefit is that doing it after calf work means I have better dorsiflexion ROM.

Plated-loaded T-Bar was taken and I use a very different load from the guy who was using it, so just tried out the selectorised machine instead. I think I did prefer it. However, I literally had to use the top weight and still got 12 reps + 10 shrugs on my first set. Sad!

Also subbed in the chest-supported low rows for pulldowns. Think overhead stuff can aggravate the elbow [tend to feel the pain running along a tendon or some such from elbow up into my shoulder], so will focus on more rowing movements/things that just feel "gentler". Think this is my fav back exercise in any case -- nothing else crushed the like mid/low part of my lats like this. In contrast to pulldowns/pullups which often feel more like teres major movements. Probably comes out in the wash in terms of actual hypertrophy, but it's fun to feel movements in different places.

No elbow pain during session, some mild pain about an hour after, so hopefully the pullup/pulldown avoidance does the trick. Will see how it holds up with grip work tomorrow.

Surprising lack of soreness today given how exhausted BJJ was yesterday! Good sign my physical preparedness is there, even if my cardio/specific fitness isn't.

17-07-24

Curtsy Lunge
30s x 11, 10

BB Row
105 x 11, 10, 8

Dips
+30 x 10, 8, 6

Hammer Preacher
12.5 x 11, 9, 8

Lying Lateral
10 x 12, 11, 9

Lying Tricep Extension
32.5 x 14, 10, 8

Side Bend
40 x 11, 9, 8

Neck Curl
6.25 x 18, 15 + 5x11 + 1.25x10

Neck Extension
20 x 15, 13

Hanging Leg Raise
BW x 12, 9+4

Notes

Great session. Almost at 1.5x BW for rows. Pretty exhausting, just holding the position with that much weight is tiring, given i typically do RDLs on Monday.

Had some elbow pain yesterday, didn't mention in hopes it would be fleeting. Still here today. I recognise it. It is the reason I don't do pronated pullups. So, those are leaving the routine, and hopefully that fixes it.

Might do something radical (for me), though, and just totally drop pullups/chinups entirely, instead of swapping. Currently not feeling jazzed about aiming for the one-arm pullup as a primary goal, so kind of want to just stick to the most joint-friendly, bodybuilding-style movements. I rigged up a janky one-arm cable pulldown setup at home using some store-bought pullups and cables hooked to my rack (use this for pulldowns etc) that I really liked, so might make that the monday lat movement.

15-07-24

RDL
140 x 9, 8

Reverse Nordic
+17.5 x 9, 7, 5 + BW x 9

Shrug
150 x 16+8, 12+6

Pullup
+30 x 9, 8, 7 + BW x 8

45º Incline DB
30 x 11, 10, 9

Hammer Preacher
10 x 16, 14, 12

Lying Lateral
10 x 12, 10, 8

One-Arm Pushdown
15 x 11, 9, 7

Reverse Crunch
BW x 12, 9, 8

Finger Curl
25 x 5+4
22.5 x 8+5
17.5 x 17+5

Neck Curl
6.25 x 16, 13 + 5x10 + 1.25x10

Neck Flexion
17.5 x 17, 13

Hanging Leg Raise
two sets to failure or so, drop set by gradually letting legs bend more as set progressed

Notes

Objectively a great session that was subjectively a slog.

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

12-07-24

A - Lying Leg Curl
80 x 9, 7
75 x 8, 6

B - Leg Extension [also a different one from usual, hence dif numbers]
124 x 11, 10
135 x 6 [on the usual machine]

Pendulum Sq
35 x 6, 6 [oof that final rep on the second set]

T-Bar Row
80 x 10, 9, 7+6
70 x 8+6

Pulldown
20 x 6
18 x 8, 6
16 x 8

A - Cable Lateral
11 x 10, 9, 7
12.5 x 5 + 10x8 + 7.5x9 [meant for the first set here to be 10, but ran with it and made it a drop set instead of fussing]

B - Bayesian Curl
16 x 5
13 x 6
11 x 7

Cable Crunch [facing away]
31.25 x 12
36 x 11 

EZ-Bar Preacher Curl
25 x 7, 5 [assuming 10kg bar weight]

GHD Situp
BW x 10, 8, 7

Machine Crunch
55x7 + 47.5x6 + 37.5x7

Calf Machine
21x12 + 19x10 + 17x8 + 15x8 + 13x6

Tibialis Raise
7.5x13 + 5x16 + 2.5x20

Notes

Just don't like crable crunches. Think because I always do them after legs, my quads hurt just from the stabilisation they have to do. Don't love the machine crunch either b/c can't get a stretch, but it's easy to grip and rip a couple sets, as it were. GHD situps defo my favourite -- can actually work spinal flexion and get a nice stretch, and they're easily loadable once you get strong, so guess that'll be my go-to at the gym.

A few substitutions b/c machines I usually use were taken. Didn't love ez-bar preachers, but bayesian curls with the cable set at the same height i use for laterals feel like a winner, will probably keep them in just because I can superset them, and may use the preacher machine for extra volume as and when.

10-07-24

Curtsy Lunge
30s x 9, 8

Dips
+24 x 15
+32 x 7
+24 x 10

Barbell Row
100 x 11, 10, 8

22mm Grip
40 x 1, 1
45 x 1, 1
50 x 1

DB Fly
15 x 8

Hammer Preacher
12.5 x 10, 8
10 x 11

Lying Tricep Extension
32.5 x 12, 9, 8

Lying Lateral
10 x 11, 8, 7 + 7.5 x 9

Finger Curl
22.5 x 7+6, 5+4
17.5 x 10+7

Side Bend
32.5 x 10, 9+6

Neck Curl
5 x 18, 15

Neck Extension
15 x 18, 14

Decline Reverse Crunch
BW x 10, 8

Notes

Uhhh, +7 reps on the first set of dips lmao. Huge progress everywhere, though, so I guess we're properly getting into the flow of things.

Can see how much more pullups take out of bis/brachioradialis compared to rows by looking at the hammer preacher numbers today compared to Monday. Fun.

My bench is the cheapest one from amazon, so using it for decline reverse crunches is quite janky, but that's defo the best direct ab exercise i've worked out how to do at home so far.

08-07-24

RDL
140 x 7, 7

Reverse Nordic
+15 x 12, 10, 8 + 8

Pullups
+30 x 8, 7, 7+7

45º Incline Bench
30 x 10, 9, 8

Hammer Preacher
12.5 x 7
10 x 14, 12

Lying Lateral
10 x 10, 9
7.5 x 14, 12

OA Pushdown
15 x 10, 8
12.5 x 14

DB Finger Curl
25 x 4+3
20 x 10+5
17.5 x 11+4

Ab Wheel
Standing x 9, 7, 7+5 kneeling

Slant Board Jefferson Curl
20 x 13
30 x 8

Neck Curl
5 x 19, 15

Neck Extension
15 x 17, 12

Notes

Wearing a beanie and putting a plate directly on my forehead is annoying, so I ordered this goofy thing for my neck training: https://thestrongneck.com/en-gb

Just messing around with jefferson curls, neither set was anywhere near failure.

hamstrings still sore from Friday (!) so just two sets RDL, no need to add more volume if progress is coming as is. Rep quality on reverse nordics also felt way better than last session.

05-07-24

Seated Leg Curl
82 x 14, 12, 9, 6
75 x 10

Leg Extension
135 x 13, 8, 7

Pendulum Squat
30 x 8, 7

Narrow-Neutral Pulldown
110 x 10

One Arm Pulldown
60 x 19
80 x 8
70 x 9

T-bar Row
75 x 7, 6, 5+6
65 x 8+4

Machine Preacher
15/5/0 x 10, 7, 5
10/5/0 x 12

Cable Lateral
3 x 11, 9, 7, 6
2 x 10

Cable Crunch
11 x 9
10 x 9
9 x 11

Calf Machine
20 x 15, 11, 9, 7

Tibialis Raise
5 x 25

Machine Crunch
57.5 x 12, 6
50 x 10

Notes

Awesome workout. Some of the progress was just due to getting used to machines/working out how to lock-in better (mainly the calf machines), I guess.

throwing in tibilias work b/c i noticed the instructor doing a lock of front of foot locking, so can't hurt to work on that muscle in the gym.

Obliques on left side sore from BJJ lol, maybe even mildly strained, otherwise no after-effects. Guess the intro class was pretty short + light.

Don't know if I love one arm pulldowns enough to replace normal ones, esp since they take longer to get through. Also, i'm only like two clicks away from maxing out the lat pulldown machine, which would be pretty fun to do while in the mid 70s compared to the huge guys in the gym who don't. It is amusing, when I take a back machine from a big dude, I almost always increase the load, but when it's a chest machine, I am dropping it by like half. Gotta catch my front up.

Pendulum squat might be my favourite exercise right now, just feels so good/bad and the movement is so smooth and natural.