Adarq.org

09-08

A - Seated Leg Curl
16x8 + 14x6 + 11x8 + 9x10 + 7x12

B - Leg Extension
131x12 + 117x9 + 103x10 + 89x6

Low Lat Row
140x6 + 120x6 + 100x7 + 80x8

T-Bar Machine
26x10+10 + 24+21+19+17 [cba to remember reps for sets after the first one]

A - Cable Lateral
13.75 x 10, 8
11.25 x 9, 8

B - Bayesian Curl
13.75 x 9, 7
11.25 x 10, 7

Machine Preacher
15/5/0 x 5 + 15/0/0 x 5 + 0/15/0 x. 5

Calves
23x10 + 21+19+17+15

Pendulum Squat
40 x 7

A - GHD Situp
2 sets

B - GHD Lumbar Crunch
2 sets

Notes

Time crunched so drop sets on everything. Good session.

07-08-24

A - BB Row
110 x 12, 9

B - Dip
+30 x 12, 10

A - DB Pullover
30 x 9, 7

B - Inc DB Fly
12.5 x 13, 11

A - Hammer Preacher
15 x 10, 9, 9

B - Lying EZ Ext
37.5 x 10, 8, 7

C - Lying Lateral
12.5 x 7, 7, 6 + 10x9

Side Bend
45 x 12, 10

Neck Curl
7.5 x 18, 14 + 5x13 + 2.5x15

Finger Curl
25 x 7+4
22.5 x 10+5, 8+4

Neck Flexion
22.25 x 22, 17

Reverse Wrist Curl
10 x 14, 11 + 7.5x8

Reverse crunch > HLR > knee raise drop set

Notes

Huge row PR. Always hard to judge a bit bc form can make such a difference, but it felt strong, and the second set was good too, as were pullovers. Progress on the isolation movements too -- just took more of an attacking mindset, every rep max velocity rather than pure concentric control

Dips: - corner of fence railing - 10 dip shrugs, BW x10 leg assisted, BW x5
backpack loaded +10kg x3, +20kg x3

+27.5kg x12 @ RPE 9.5 (+2.5kg) 

Have no idea why my dips are so far ahead of my chins...

Dips are just way easier than chins. I am very unusual in having stronger chins than dips, but that will basically not be true in a few more weeks as my dips catch up since they're relatively untrained, whereas I have consistently been doing some form of weighted chin for most of the last 5 years, and much of my life before that as well.

02-08-24

taking rest until monday. feeling pretty tired. progress has been rolling well despite this, so don't think i'm pushing it too far, but i don't feel like feeling like this, if you get me

31-07-24

A - BB Row
110 x 8, 7

B - Dip
+30 x 11, 9

A - DB Lat Pullover
30 x 8, 6

B - Inc DB Fly
12.5 x 11, 9

A - Hammer Preacher
15 x 7
12.5 x 13, 11

B - Lying Extension
37.5 x 8, 6, 6

C - Lying Lateral
12.5 x 6
10 x 15, 13

Side Bend
45 x 10, 8

Finger Curl
22.5 x 10+5

Reverse Wrist Curl
7.5 x 19+13+8

Neck Curl
7.5 > 5 > 2.5 all to ~failure, didn't bothre counting

Neck Flexion
22.5 x 15

Notes

Slightly changed db incline form, elbows a little closer to sides to target upper pecs a bit more.

Didn't use belt on rows, and surprisingly felt like that helped me maintain tightness better.

29-07-24

A - RDL
150 x 8, 7

B - Rev Nordic
17.5 x 12, 9 + BWx10

Shrug
160 x 14+7, 12+6

A - One Arm Lat Row
55 x 8, 7, 5

B - 45º DB Incline
30 x 14, 12, 10

A - Hammer Preacher
12.5 x 14, 12, 10

B - OA Pushdown
17.5 x 9, 8, 8+5

C - Lying Lateral
12.5 x 6
10 x 13, 12

Neck Curl
7.5 x 15, 12 + 5x13 + 2.5x16

Finger Curl
22.5 x 10+6, 8+5, 6+5

Neck Flexion
22.5 x 17, 15

Reverse Wrist Curl
10 x 13, 11 + 7.5x10 + 5x13

Decline Reverse Crunc > Hanging Leg Raise > Hanging Knee Raise x 1 set

27-07-24

CG Bench
85 x 8, 6

45º Incline
60 x 10, 8

A Incline Fly
12.5 x 12, 10

B OA Pushdown
15 x 15, 12, 10+8

A Side Bend
45 x 12, 10, 7

B Lying Lateral
10 x 14, 12, 10

Shrug
150 x 20+10+6+5+4

Neck Curl
7.5 x 16, 14 + 5x14 + 2.5x17

Neck Flexion
20 x 20, 18

Finger Curl
20 x 12+6, 10+5, 9+5

Reverse Wrist Curl
10 x 12, 11 + 7.5x13 + 5x16

Reverse Decline Crunch > Hanging Leg Raise > Hanging Knee Raise, each to failure no rest between

Notes

Been feeling #LockedIn with training lately. Making the most of this gaining phase.

25-07-24

BJJ 1 hour

Notes

Worked Americana submission from mount and some knee-elbow escapes. A bit of rolling at end of session.

Americana is exactly the position that hurts my left elbow, so that was timely. Told my training partner for the session and they were very considerate.

Getting the hang of the knee-elbow escape, was able to use it successfully a few times in the roll. Sparring partner for much of it was very fast. I'm just nowhere near up to speed on the like info-processing side of things, though I'm just that comes with time. Will try to build up frequency as I adapt a bit more! Doesn't feel like too much at all yet, even with 4xWeek lifting on top. Feel like I could probably do both 4xWeek without recovery lagging, though the issue would be time ofc.