Adarq.org

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.

- run 26:22, 4.72 km
got a 20L running backpack, large enough to carry my laptop, a change of clothes and shoes, and climbing shoes/chalk. idea being: run commute. this was the first go at it and there are substantial problems with the pack: (1) it sits too low and there is no apparent way to pull the straps so that it rides higher on my back. fairly fundamental flaw, although i'm going to contact customer service to see if there's something i'm missing in the design, or a way to pack it differently to shift weight up. hope i can fix this problem without having to just try another backpack, this thing wasn't terribly cheap. (2) the laptop sank to the bottom of the pack and started rubbing against my lower back. that is more fixable, i just need a sleeve. should get one anyway. (3) the straps are elastic and i can't figure out how to cinch them down very much. this is less of a problem if the pack is full, but when it's not full, stuff can bounce around.

I have also never had success running with a bag, so if you find one that works for you, please share!

Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.

this is not true

Taking a few days rest, back Monday probs.

Quote from: Joe on May 16, 2024, 11:46:01 am

Quote from: Joe on May 15, 2024, 07:48:12 am

legs remain a strongpoint thanks to prioritising them when I first got into training.

To wit, need new jeans and struggled through several stores today before realising I'll have to either (a) embrace the boot cut life or (b) buy from one of those "jeans for people who squat" brands I see advertised on instagram 

not that you asked, but since this is something i struggled with in my 20s, couple suggestions. (NB: my thighs are not as big around as they were 8-10 years ago but they're still pretty big relative to my waist, and my calves are muscular enough that strangers comment on them when i am out and about and wearing shorts. so still in the "hard to find jeans that fit" club.)

• size up to get the thigh/calf fit you need and find a tailor who can take in the waist. you're limited with jeans by the fact that the butt pockets are external, so if you take the waist in too much they tilt toward each other and look stupid. but even taking an inch or 1.5" off the waist can help you not feel like you're a cartoon character wearing a barrel.
• gustin straight fit is actually pretty roomy in the thighs, i've found their jeans to be comfy and pretty good quality. and some of their fabrics have a little spandex, which helps even if you're not wearing the jeans very tight. they use a campaign model so sometimes you have to wait a bit for the jeans you want. actually just backed a campaign on there for a pair of light-colored jeans, since i don't have any at the moment.
• if you want to spend a little more for a bit better quality, naked & famous (canadian brand that sells through a website called tate and yoko, for some reason. what is up with brands calling themselves "x and y," by the way? especially in europe. there's a italian clothing brand called franklin and marshall, which is the name of a small, unremarkable liberal arts college in pennsylvania. what? anyway.) they're expensive but the "easy guy" fit is better than anything else i've tried on, especially once i get the waist taken in a little.

i am resigned to destroying jeans in about three years of 4-5 days/week wear because my thighs rub together and eventually that just wears a hole. but with both gustin and naked and famous, while they last they're comfortable and look good.

Am aware of all these brands, but hadn't looked at them in this recent search. Tym for recommendations.

Basically I need to put in the effort and find a tailor. As you can imagine I need new suits, and typically when I've bought I've gone to nicer shops and they've done a good job, but it would be handy to have someone to go to for general purposes.

20-05-24

Bench
85 x 8, 6, 5
75 x 7, 5

Dips
BW x 20, 16, 14, 11

Lying Laterals
a bunch

OH EZ Bar Extension
a bunch

Notes

Work trip. At hotel gym for a few days so cba to track workout super precisely.

Legs still sore from Friday lol, so will do them tmrw.

17-05-24

A - Lying Leg Curl
80 x 10, 8, 6
72.5 x 9, 6

B - Leg Extension
115 x 22
125 x 14, 11, 9

Hack Squat
80 x 9, 7

Machine Chest Press
14 x 7, 5
13 x 7
12 x 6
11 x 10

A - Cable Lateral
11 x 10
8 x 12, 10, 8, 8, 7

B - Cable OH Extension
23 x 10
21 x 10, 9, 8
18 x 10

Ab Machine
57.5 x 10
62.5 x 7
52.7 x 7
50 x 9 + 42.5 x 5

Dips
+Chains x 14, 10, 6
BW x 8

Notes

Great workout. Haven't touched any of these movements in like a month and they all felt great. Love both the supersets, feel super efficient and brutal. Hacks after four hard sets of leg extensions is horrible, but it's kind of a relief to use a lower load.

Insane ab cramps between sets on the machine lol.

I tend to rest 0-30 seconds between supsets (i.e. a couple of breaths plus however long it takes to move between machines/change cable attachments), and 45-120 seconds between straight sets (longer for hack squats, shorter for easier movements), so this ~35 set workout only took like an hour.