Adarq.org

01-03-24

BW - 72.2 [was 72.0 flat yesterday!]

Leg Curl
82 x 15 + 5

Lengthened Leg Extension
18 x 10 +5 [realised I wrote it down wrong, and last session would have been using 17 and 15, rather than 18 and 16]

DB Flye
12.5x9 + 10x5

OH Cable Extension
31x8 + 23x8

Machine Lateral
11x12 + 9x8

HS Low Row
103x9 + 89x5

Preacher Machine
10/10/0 x 11 + 5 [machine was plate loaded and had three places you could put the plates, so that's what the weird numbering is]

Reverse Pec-Dec
something x something

30 min stationary bike ~100 watts average

Notes

Lol doesn't look like much of a deload session written down, but session RPE was chill because didn't do any of the "big" movements (hacks, gms, incline press, dips), backed off RPE by 1 or 2, and did fewer drop sets. Will take the weekend off other than maybe doing some more cardio.

The finger curl variant I did on Wednesday feels much better -- actually got a pump from them, think having that bigger ROM makes a difference, and my forearms remain very sore (they haven't been sore for months and months).

Made a lentil curry yesterday, and sometimes my digestion doesn't handle legumes (esp lentils, tbh) very well. So this morning I had the weird situation of being hungry while also having a bit of a stomach ache from feeling bloated. How fun.

Edit: forgot note, have what feels like a super minor strain in right hamstring. sort of thought it was just soreness at first, but it's lingered beyond the DOMs and the sensation is quite different. hopefully clears up soon.

28-02-24

BW - 72.3

Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [v hard R, easy L]
-15 x 2, 2

20mm Grip
50 x 1, 1
55 x 1, 1, 1, 1
50 x 2, 2, 2

Pullover
30 x 12+5

DB Row + Shrug
32.5 x 18+8

DB Finger Curl [across a bench so I get a stretch]
20 x 8, 6
15 x 12

Incline Hammer
20 x 12, 8

DB Preacher
12.5 x 9 + 5 + 10x8

Abs

Notes

Few bad nights of sleep (first time in a long time, don't know what's caused it rn), so didn't feel 100% for this sesh. Still glad to hit the 5kg assisted OAC both sides.

Was a big article on grip/forearm strength on StrongerByScience that resolved my long-standing question about whether there are the same muscles involved in finger and wrist flexion (answer: yes), so subbed out bb finger curls for db ones over a bench, where you can (a) get a stretch and (b) train both functions at once.

Edit: haven't actually had a deload yet this calendar year. Performance wise, I don't feel like I need one -- stuff is either holding still or pgressing, which is v good given the degree of calorie deficit i'm in. however i am just dead tired this week. Fell asleep while watching a film with my wife last night, which hasn't happened for like a year, and today I'm just dragging my feet around. So, might take rest off week light -- will go to gym on Fri and just hit 1 moderately hard set of all my movements, and do some back stuff there as well, then weekend totally off (maybe some light cardio)

26-02-24

BW - 72.6

A - Barbell Good Morning
80 x 13, 12
90 x 6

B - Reverse Nordic
+10 x 9, 8

Lengthened Leg Extension
17 x 12 + 15 x 6

HS Incline (white one)
55 x 18
60 x 11 + 55 x 6

DB Flye
10 x 13, 10

OH Cable Ext
25x11 + 20x7 +15x6 + 10x7 +7.5x8

Lateral
11x10 + 9x8 + 7x9 + 6x8 + 5x9

Dips
BW x 22 + 10 + 7 + 5

20 min stationary bike

Notes

Smith machien was taken. Preferred the feel of barbell GMs anyway, although the Smith variant seems to be very trendy in bbing online circles these days. Rev Nordics I prefer to sissy squats bbc easier to be consistent with form/more stable.

23-02-24

BW - 72.6

Leg Curl
75 x 22
75 x 14+5+5

Hack Squat
95 x 9 + 80 x 6 + Sissy Sq x 9

Super Incline
45 x 14
45 x 9 + 35 x 7

DB Flye
10 x 12, 9

Cable OH Extension
50x10 + 40x6 + 35x5 + 30x5

Lateral
65x8 + 55x8 + 50x8 + 45x8 + 40x6

Dips
BW x 21+8+6

15 mins incline walk

Notes

Was 72.4 yesterday. I still think I will be ~73 tomorrow. Tues/Wed/Thur all slightly anomalous. Tue/Wed dinner was more calories dense/lower volume than usual, and last night I had more liquid calories than usual, so think "true" stable weight is a bit higher. Anyway, am definitely getting to the phase where I transition into being actually lean (at least relative to my own set point, etc), and am starting to feel hungry more often. Still got energy and lifting is going well, but just noting it.

Not hungover today (liquid calories), but felt a little less than 100%, so reduced volume slightly. Strength still there.

Thin I will reduce load on the leg curls like I did today -- think to move the 96 weight I don't get into as good of a stretched position, and it becomes like a "seated lying leg curl" which defeats the point.

Very happy to get 95 for 9 reps on hacks.

20-02-24

BW - 73.0

Stationary bike 50 mins

17-02-24

BW - 73.8

Assisted OAC
-20 x 1
-15 x 1, 1, 1, 1

20mm Grip
50 x 1, 1
55 x 1, 1
50 x 7

DB Pullover
30 x 12

Hammer Incline Curl
17.5 x 14, 7

Notes

felt meh, got it done in abbreviated fashion

14-02-24

BW - 73.6

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [better than last week]
-17.5 x 2, 2

20mm Grip
50 x 1, 1
55 x 1, 1, 1, 1

Row -> Shrug superet
32.5 x 19 + 9

DB Preacher
15 x 6 [PR]
12.5 x 11

Hammer Incline
17.5 x 11, 9

BB Finger Curl
70 x 11, 7

Abs [sequence, for refrence, is standing ab wheel to ~failure -> kneeling ab wheel to ~failure -> weighted crunch to ~failure]

Notes

Felt v tired. Underground was busted last night so had to walk an extra like 10k steps compared to normal. Still sore from Monday.