Adarq.org

26-07-24

A - Seated Leg Curl
89 x 14, 12, 10, 8

B - Leg Extension
136 x 12, 10
125 x 12

Lat Low Row
130 x 9, 6
120 x 8

T-Bar Machine
26 x 11+10, 9+8, 7+8

A - Cable Lateral
13.75 x 9, 7
11.25 x 12, 10

B - Bayesian Curl
13.75 x 9, 8, 7

Plate-Loaded Preacher
15/5/0 x 7
10/5/0 x 11

Calf Machine
23x12 + 21x9 + 19x8 + 17x8 + 15x10

Tib Raise
10 x 10, 6 + 7.5x8 + 5x12

Pendulum
35 x 10, 8

GHD Situp
BW x 14, 10

24-07-24

Barbell Row
105 x 11, 10

Dips
+30 x 10, 9

Lat Prayer
25 x 9

Incline DB Fly
12.5 x 11

Hammer Preacher
12.5 x 13, 11

Lying Extension
35 x 10, 8

Lying Lateral
10 x 14, 12

Side Bend
45 x 8, 7

Notes

Surprisingly not sore or particularly fatigued from yesterday. Ate like 5-600 calories more than normal and was still kind of hungry at bed time, and woke up 0.7kg lighter than normal today. Progress everywhere except dips, which makes sense since shoulders were used a lot in the warmup. Enjoy how well lifting has prepared me physically for BJJ, since I hear lots of reports of being people totally wrecked after rolling.

Elbow pain is bizarre. Didn't hinder me _at all_ this workout, only briefly felt it if I got in a weird groove doing the lying extensions. I did some light wrist curls, rev wrist curls, pronations, supinations, etc., and none of that hurt. The only movement that reliably is painful is lif there is resistance when doing the motion of a cable internal rotation

Will monitor, but glad and surprisedit didn't interfere with this workout. Sometimes can be like a random 8/10 pain during normal day-to-day activity, though.

Oh, moving curtsy lunges to Fri or Sat. Thursday BJJ with rekt glutes/hips was not so fun.

22-07-24

RDL
150 x 7, 6

Reverse Nordic
+17.5 x 10, 8 + BWx9

One-Arm Lat Row
55 x 6
50 x 8, 7

45º DB Incline
30 x 12, 11, 10

Hammer Preacher
12.5 x 11, 10, 9 + 10 x 11

OA Pushdown
15 x 13, 11, 9

Lying Lateral
10 x 13, 11, 10

Reverse Crunch
BW x 13, 9

Neck Curl
7.5 x 13, 10 + 5x13 + 2.5x15

Finger Curl
22.5 x 8+5, 7+5

Neck Flexion
17.5 x 18, 17

Hanging Leg Raise
BW x 12, 9

DB Reverse Wrist Curl
10 x 11, 9 + 7.5x8

Notes

Love this lat movement, can get such a good stretch and feel really locked in.

The handles of my adjustible DBs are super thick, so they're very awkward to use for reverse wrist curls, feels like thumb gives out before anything. Maybe should just stick to BB, but that was annoying in its own ways too. Bleh, doesn't really matter just do it.

Very minimal elbow irritation, so that's good.

Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

19-07-24

A - Seated Leg curl
89 x 10, 9, 7
82 x 10

B - Leg Extension
136 x 10, 8, 7

T-Bar Machine [selectorised instead of the usual plate loaded one]
26 x 12+10, 10+9, 9+8

Chest-Supported Low Row
130 x 5
110 x 7, 6

A - Cable Lateral
12 x 9
13 x 6
12 x 8
9.5 x 12

B - Bayesian Curl
13 x 7
12 x 8, 7

Preacher Machine
9 x 5
7 x 7

Calves
23x10 + 21x6 + 19x6 + 17x7 + 15x8

Tibialis Raise
10 x 8, 6
7.5 x 10 + 5 x 16

GHD Situp
BW x 12, 8, 6

Machine Crunch
55 x 8
50 x 8
40 x 14

Pendulum Squat
35 x 8, 7

Notes

Moved Pendulum to very end of the session so that I don't hold back/try to preserve energy for what follows. Think it worked out nicely. Additional benefit is that doing it after calf work means I have better dorsiflexion ROM.

Plated-loaded T-Bar was taken and I use a very different load from the guy who was using it, so just tried out the selectorised machine instead. I think I did prefer it. However, I literally had to use the top weight and still got 12 reps + 10 shrugs on my first set. Sad!

Also subbed in the chest-supported low rows for pulldowns. Think overhead stuff can aggravate the elbow [tend to feel the pain running along a tendon or some such from elbow up into my shoulder], so will focus on more rowing movements/things that just feel "gentler". Think this is my fav back exercise in any case -- nothing else crushed the like mid/low part of my lats like this. In contrast to pulldowns/pullups which often feel more like teres major movements. Probably comes out in the wash in terms of actual hypertrophy, but it's fun to feel movements in different places.

No elbow pain during session, some mild pain about an hour after, so hopefully the pullup/pulldown avoidance does the trick. Will see how it holds up with grip work tomorrow.

Surprising lack of soreness today given how exhausted BJJ was yesterday! Good sign my physical preparedness is there, even if my cardio/specific fitness isn't.

17-07-24

Curtsy Lunge
30s x 11, 10

BB Row
105 x 11, 10, 8

Dips
+30 x 10, 8, 6

Hammer Preacher
12.5 x 11, 9, 8

Lying Lateral
10 x 12, 11, 9

Lying Tricep Extension
32.5 x 14, 10, 8

Side Bend
40 x 11, 9, 8

Neck Curl
6.25 x 18, 15 + 5x11 + 1.25x10

Neck Extension
20 x 15, 13

Hanging Leg Raise
BW x 12, 9+4

Notes

Great session. Almost at 1.5x BW for rows. Pretty exhausting, just holding the position with that much weight is tiring, given i typically do RDLs on Monday.

Had some elbow pain yesterday, didn't mention in hopes it would be fleeting. Still here today. I recognise it. It is the reason I don't do pronated pullups. So, those are leaving the routine, and hopefully that fixes it.

Might do something radical (for me), though, and just totally drop pullups/chinups entirely, instead of swapping. Currently not feeling jazzed about aiming for the one-arm pullup as a primary goal, so kind of want to just stick to the most joint-friendly, bodybuilding-style movements. I rigged up a janky one-arm cable pulldown setup at home using some store-bought pullups and cables hooked to my rack (use this for pulldowns etc) that I really liked, so might make that the monday lat movement.

15-07-24

RDL
140 x 9, 8

Reverse Nordic
+17.5 x 9, 7, 5 + BW x 9

Shrug
150 x 16+8, 12+6

Pullup
+30 x 9, 8, 7 + BW x 8

45º Incline DB
30 x 11, 10, 9

Hammer Preacher
10 x 16, 14, 12

Lying Lateral
10 x 12, 10, 8

One-Arm Pushdown
15 x 11, 9, 7

Reverse Crunch
BW x 12, 9, 8

Finger Curl
25 x 5+4
22.5 x 8+5
17.5 x 17+5

Neck Curl
6.25 x 16, 13 + 5x10 + 1.25x10

Neck Flexion
17.5 x 17, 13

Hanging Leg Raise
two sets to failure or so, drop set by gradually letting legs bend more as set progressed

Notes

Objectively a great session that was subjectively a slog.