Adarq.org

05-08-24

A - RDL
150 x 9, 7

B - Rev Nord
+17.5 x 12, 10 + BWx12

A - OA Lat Row
55 x 9, 8

B - 45º Incline
30 x 16, 14

A - Hammer Preacher
15 x 9, 7
12.5 x 14

B - OA Pushdown
17.5 x 10, 9, 8+4

C - Lying Lateral
12.5 x 7
10 x 17
12.5 x 5 + 10x8

Finger Curl
25 x 6+3
22.25 x 10+5

Neck Curl
7.5 x 17, 14 + 5xLots + 2.5xLots

BB Rev Wrist
30 x 13, 10 + 20x15 + [DB] 7.5x13

Neck Flexion
22.5 x 21, 19

Ab drop set

01-08-24

BJJ - 1 hour

Notes

Worked on triangle chokes. Big thighs seem like a mild impediment since it's harder to get your legs inside the chin gap. This is why many top BJJ guys don't train legs, lmao.

Woke up with a raging headache which is still lingering. Been sleeping poorly in the heat. Feel quite fatigued from training, but still progressing so don't feel super like I need a deload, but may take Fri/Sat off depending how i feel.

Edit: one day I will go to bjj _not_ having done an extensive lifting session the day before, and it's gonna feel like i've unlocked a super power

30-07-24

BJJ - 1 hour

Notes

worked various cross-collar attacks from closed guard. didn't fully get to grips with the sweep, but instructor gave me some more details after the class that helped. feel quite weird to choke someone tbh.

Quote from: Joe on July 13, 2024, 04:19:47 pm

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.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

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.