Adarq.org

01-02-25

15 min complex [mix of kb swings, barbell rows, RDLs, thrusters, pushups, bw squats, pullups]

Notes

no particular scheme behind this workout, just pretty constantly moving for 15 mins

31-01-25

Reverse Lunge
115 x 6

Lateral Raise
25 x 10, 7
22.5 x 12

Lat Prayer
42.5 x 10, 8 + 30x15

Inc Fly
20 x 12, 9 + 10 presses

Incline Curl
20 x 11, 9

EZ Tri
47.5 x 8, 6

Bike x 10 mins

27-01-25

Stationary bike - 25 mins moderate

Incline Curl
20 x 14+7 + 17.5 x 8+7

DB Tricep Ext
15 x 8+6 + 12.5 x 10+6

DB Lateral
25 x 11+7+5

25-01-25

Rev Lunge
115 x 5

Lateral Raise
25 x 9, 7
22.5 x 12

Lat Prayer
42.5 x 9, 7

Deficit Pushup
+20 x 11, 9

Incline Curl
20 x 10, 9

Pushdown
42.5 x 13, 11

22-01-25

Good Morning
110 x 8, 6

Rev Nord
+27.5 x 7, 6

Chin
+55 x 8, 6 + 35x8 + BWx8

Incline Fly
25 x 8, 7 + 12

Incline Curl
17.5 x 15, 14

Tricep Ext
47.5 x 7, 5

Lateral Raise
22.5 x 16+9+7

18-01-25

Cycle - 20 mins [just some light stuff to get some movement in

19-01-25

Rev Lunge
110 x 6

Lateral Raise
22.5 x 17, 15

Lat Prayer
40 x 12, 9 + 30 x 13

Incline Fly
25 x 8, 7 + 13 presses

Flat Hammer Curl
17.5 x 7, 5 +15x10

Tricep Ext
47.5 x 8, 5

the dark up that far north was what i remember really killing in the winter. so little light, so little sun.

Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.

I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.

14-01-25

Run - 34 min, 5.8k

16-01-25

Good Morning
110 x 7, 6

Rev Nord
27.5 x 7, 6

Chin
+55 x 7, 5 + BWx12

Incline Fly
25 x 7, 5 + 11

Curl
15 x 9

Tricep
47.5 x 7

Lateral
22.5 x 15+8

Notes

Wife and I been brutalised by this cold. Pretty much gone now but heavy fatigue. Bleh.

10-01-25

Run - 5.9k, 35 mins

Notes

have a cold again ffs