Adarq.org

02-07-24

Stationary bike 25 mins

One Leg Calf Raise
BW x 34, 26, 20, 18, 16

Neck Flexion
5kg x 3 sets, cba to count reps

Neck Extension
15kg x 3 sets, see above

Notes

Long pause at bottom in stretch on the calf. Means each set takes like 60-120 seconds, tedious, didn't think I'd get so many reps. Will load them next time. Got so many reps b/c I did them in the style examined in the study outlined here: ?img_index=2

Bringing back neck training b/c been lazy with it and i think a bigger neck looks cool, and I guess it would be helpful for BJJ if i get serious about that. Surprised how little soreness from shrugs interacted with the neck extensions in particular!

29-06-24

 Close-Grip No-Arch Bench
80 x 8, 7, 6

Curtsy Lunge [https://www.youtube.com/watch?v=LNftuGcxVhY]
+30 x 6
+50 x 6

Side Bend
27.5 x 14, 12, 11

Incline DB Flye
12.5 x 9, 7
10 x 12

Lying EZ Bar Extension
30 x 12, 10, 9

Shrug
140 x 12, 10, 9

Lying Lateral
10 x 8
7.5 x 10, 8 + 5x7

Dips
BW x 16 + 9 + 6

Notes

Attempted a standing ab wheel set at the end, but between side bends today and abs yesterday, that was a no-go.

Not bothering to record the exactitudes of what is super-setted with what, since this was done at home and I moved pretty freely between exercises as I felt ready/rested etc, but basically everything was supersetted with something, so this workout took like 50 mins or so.

Quads very sore, so just experimenting with the curtsy lunge. Felt good on glutes, nice to get some lateral movement, and didn't bother my hip, so will include this. May not push them super hard in this session, but will keep them here for more lateral practice, and try to progress the more on the Wednesday sesh.

Doing this variation of bench bc it gets a bigger chest stretch than a more powerlifting style, even if I end up using less weight. Will be cool to see where I can push too with this style though. I feel like my ability to get reps on bench is very bad compared to 1rm.

Doing side bends for a few reasons. One, I don't really like any of the ab exercises I find it convenient to perform at home, other than ab wheel. Two, I tried a human flag the other day and it was basically trivial in terms of back/shoulder strength, but my obliques felt like they were going to rip apart. Three, I have a narrow waist but wide hips, so wonder if filling out obliques a little bit will ameloriate the hourglass figure a touch.

Random note: have got into making burritos for lunch, and, while it is wasteful, toasting them a bit in a pan and then wrapping them in foil is a gamechanger.

Edit: mid traps nice and sore today from the T-bar rows + kelso shrugs. mid and upper traps a priority for me so am glad they get properly worked.

28-06-24

Seated Leg Curl
82 x 10, 8, 7
75 x 12, 10

Leg Extension
135 x 9, 8, 7

Pendulum Squat
30 x 7, 6

Wide Grip T-Bar Row
75 x 9, 8, 6 + 6 Kelso Shrugs

Narrow Neutral Pulldown
110 x 6
100 x 6
90 x 7
80 x 9

Machine Preacher Curl
15/5/0 x 8, 7, 6
10/5/0 x 10, 8

Cable Lateral
11 x 12, 10
8 x 10, 7
6 x 10, 8, 6
4 x 10

Cable Crunch
38 x 7
36 x 9, 7
33 x 7

Machine Calf Raise
20 x 9, 8, 7, 6

Machine Crunch
67.5x6 + 60x5 + 45x8

Evening

DB Finger Curl
22.5 x 6+6, 5+5
20 x 7+6, 6+5

26-06-24

20 min stationary bike

Side Bends
27.5 x 12 + 10 + 8

Lying Lateral
10x8 + 7.5x10+8 + 5x9

Ab Wheel - a couple sets, dropping from standing to kneeling

Barbell Curl
30 x 12 + 20 x 8

Notes

Just a quick one to get some cardio + extra volume on target areas in.

25-06-24

A - RDL
130 x 8, 7

B - Reverse Nordic
+15 x 11, 9 + BW x 8

Shrug
130 x 17+8+6+4

A - Wide Grip BB Row
80 x 12, 11

B - Dips
+16 x 10, 8

A - EZ Bar Curl
37.5 x 7, 6

B - 22mm Grip Lifts
40 x lots

22-06-24

30 min stationary bike.

Notes

Not been doing enough cardio lately, mostly b/c I still find running can aggravate my old injury, and stationary bike is rly boring. Been thinking of starting dance classes as a fun thing to fill that space. There's a cool street dance studio near me that has loads of beginner classes. I like the idea of street/modern dance styles quite a lot, since (a) that relates more to music I listen to anyway, and (b) always been interested in tricking, and this seems like more of a route in that direction.

10-06-24

Seated Leg Curl
84.5 x 11
77.5 x 13, 9 + 70.5 x 10 + 63.5 x 9

Leg Extension
13 x 11
14 x 7
13 x 9 + 12 x 6 + 11 x 6

Glute Kickback
245 x 13+8+6

Chest Supported Lats Row
140 x 6
130 x 7
120 x 8
110 x 8

DB Fly
15 x 13, 10, 6
12 x 10 + a bunch of presses focusing on the stretch after failure

Lat Pulldown
110 x 7
100 x 7

Chest Supported Rear Delt Row
22 x 12 + 9 [after the 9 is just shuolder retractions rather than rows]

Machine Preacher
40 x 7
35 x 7
30 x 7
25 x 12

A Lateral Raise (Cable)
11 x 10, 9, 8, 8
8 x 11

B Overhead Cable Ext
23 x 18, 13, 10, 7
21 x 10

Incline Chest Press (Machine
40 x 10
35 x 13

Dips
BW x 15+9+6

Notes

Last workout before being away for a week, so I made it a biiiig one. Not sure if I'll train while traveling since I'll be busy, but places I'm staying do look to have gyms so it's a possibility.

Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.

I'm also bad about making sure I have fresh fruit regularly, because the quality of stuff here isn't great and making sure you eat it before it goes off can be annoying, and other practical reasons like that.

So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.