Adarq.org

Gym work 70

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat in OL shoes:

BWx6
20x6
60x6
80x6
100x6 (good, could've done 8-10, but difficult conditioning wise and weak in terms of leg strength)
90x6 (good)
80x6

Bench press (wide grip):

20x6
20x6
50x10
50x10 (felt really dizzy and bad after finishing the set so I stopped)

Glute cable kickbacks:

5 pins x 10 (each leg)
6 pins x 10 (each leg)

Neutral grip chinups:

5
5
5

Kneeling ab wheel rollouts:

10
10

Bodyweight: 90.8 kg (+0.2 kg)
Exhaustion level: 10/10
Rating: Bad

Comments:

Felt very tired - I have problems sleeping due to neck and thoracic pain. During my bench pressing I started feeling really bad, thoracic pain, some dizziness and a feeling of overall weakness. So I stopped at 2 sets with 50. The weight is so light but doing many reps (over 6) for me is very difficult.

Calisthenics 3:

KB Swings Intervals: 6x15 + 4x15
Chinups: 5, 5, 5, 5

1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.

oh shit i missed that it was your birthday! happy birthday, young fella! 

Aww thank you. I was seek this week and didn't train. Also, my neck and upperback chronic pain is bad.

Gym work 64

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat (athletic stance):

50x6
80x6
100x6
120x2 (could've done 3 but difficult)
110x4 (could've done 5-6 but difficult)
100x6
80x6 (explosive)

Dumbbell bench press:

40x10 (20 kg dumbbells)
40x6 (tired)

Leg curls:

80x10
80x3++72x2++64x2++56x3++48x3

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

25x4 laps

Kneeling ab wheel rollouts:

10, 10, 10

Bodyweight: 91.5 kg (+0.4 kg)
Exhaustion level: 10/10
Rating: Good to great

Comments:

Did my squats in an athletic stance. 120 was wider but looks explosive. Here's the video of it: https://youtube.com/shorts/daXkRzPXIwY?si=IcdN6n9yxVOmsxaP

I got really tired from so many squats, the 110x4 set was pretty good, too. Focus must be on losing weight, since I'm now 31.

Sorry, I meant 41

Wouldn't this drive you into the ground neurally speaking?

Gym work 61

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12

RDL:

60x6
80x6
100x6
80x6
80x10

Cable pulls:

56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical

Cable kickbacks:

5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)

Pallof press with band:

10
10

Wall sits:

~30 s (different depths)
~30 s (different depths)

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time , even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.

Gym work 59

Hip thrust:

60x10
100x10
100x10
100x10
100x10
100x10

Chinups:

10 sets of 3 (perfect form on each)

Landmine strict press:

bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)

One-leg landmine deadlift:

15x10 (each leg)
25x10 (each leg)
25x10 (each leg)

Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.