Adarq.org

07-10-24

RDL
170 x 7, 5

Rev Nord
20 x 13, 10 + 5x10 + BWx7

Chinup
+45 x 6, 5

CGBP
85 x 6, 5

EZ Bar Curl
42.5 x 11, 9

Pushdown
40 x 16, 14

Lying LAteral
15 x 7
12.5 x 13

Neck Curl
15x8 + 12.5x10
15 x 6

Side Neck
11.25 x 8

18mm hang drop set

Notes

Maxed out my DBs and want to improve my CGBP, so that substitution made sense. Pecs/delts not really recovered from Saturday [probably bpushed the volume too far there given it was first week back], so mediocre performance. Nice workout overall though.

05-10-24

Close Grip Bench
90 x 7.5, 5
80 x 8, 6, 5

OA Overhead Ext
17.5 x 11, 9, 8, 7

Incline Fly
17.5 x 8, 7

Neck Curl
12.5x15 + 10x16
12.5x10 + 10x12

Side Bend
50 x 13, 11

Lateral Neck
10 x 16, 15

Ab Wheel x 2 sets

Big set of 20mm hangs, first with +10, then BW [basically hanging to like 7/8 RPE, taking 10s rest, repeating until could only hang like 5s]

Finger Curl
27.5 x 8+6

Deficit Pushup
BW x 22

02-10-24

Chinup
+40 x 8, 7

Dip
+40 x 9, 7

Rev Nord
+20x8 + BWx10
+20x6 + BWx7

Pullover
32.5 x 11

Inc Flye
17.5 x 9

Lateral
20 x 18, 16, 15

EZ Curl
42.5 x 8, 7

EZ Lying Extension
42.5 x 7, 6

Side Bend
50 x 10, 8

Finger Curl
30 x 7+5
27.5 x 9+6

Neck Curl
12.5 x 13 + 10x14

Lateral Side
10 x 13

Wrist Extension
15x13 + 10x6

Ab Wheel x 2 sets

Notes

Despite my jeans-related complaints in the past, I kind of feel like my quads might be lacking slightly compared to rest of legs, so may add a little more volume for them here on Wednesdays, recovery permitting.

Surprising lack of soreness from yesterday's run.

Bringing back chins. Surprised how strong I am on them still given I've not trained them for ages, near PR territory. Guess building muscle works. Rows were just getting too exhausting and felt a little unproductive given how much effort went into just holding the position (doing them with like 70% of my RDL load, cost of strong lats)

30-09-24

RDL
170 x 6

Reverse Nordic
+20 x 11 + BWx13

Shrug
170 x 17+7+5

Chinup
+40 x 8

45º DB Inc
32.5 x 15

Hammer Preacher
17.5 x 11

Lying Lateral
12.5 x 15

Pushdown
40 x 15

Neck Curl
12.5x10 + 10x11

Side Neck
10 x 14

Finger Curl
30 x 6+6

Wrist Extension
15 x 10 + 10x13

Abs drop set

Notes

Decent session. Week off was nice. Went for a few runs, did two very light lifting workouts, was a lot looser with diet etc. Good to be back, rested, and locked in.

22-09-24

Run - 36 min, 5.9km

Notes

Been bloated/weird-feelling last few days. This run wasn't too great either, tho mostly down to being super humid today I think.

20-09-24

Seated Leg Curl
96 x 12, 10, 8 + 89x9 + 75x12

Leg Ext [different one again]
19 x 10, 8, 7 + 17x6 + 15x6

Abductor Machine
13x14 + 11x11 + 9x11 + 7x14 + 6x13

Clves
21x + 20x + 19x + 18x + 16x [cba to count reps]

Adductor Machine
102.5x10 + 95x9 + 87.5x6 + 80x7 + 72.5x9

SL Leg Press
60 x 6, 6, 6

Low Row
150 x 6
140 x 9, 7
130 x 8

One Arm Pulldown
8 x 7
7 x 9, 7

Cable Lateral
13.75 x 14, 13
16.25 x 7

BAyesian Curl
16.25 x 8, 7, 6

Preacher Machine
20/0/0 x 11, 8, 7

Panatta Lateral
70x + 60x + 50x + 45x [couldn't bother to keep count of reps]

3 sets machine crunch/ghd lb

Notes

That's the top weight this low row machine goes too. Only 6 reps, so plenty of room to grow, but fun to max something out.

Weight randomly spiked last couple of days. Realised I accidentally bought (a) salted peanut butter and (b) a brand of cereal with more salt than usual. Given quantity of those things that I am consuming lately, I guess I have the culprit. [and dw, i get my vegetables, omega 3s etc in abundance too, it's not just trash in my diet]

18-09-24

Row
120 x 11, 8

Dip
+40 x 9, 8

DB Pullover
32.5 x 11, 10

Incline Fly
17.5 x 8, 7

DB Lateral
20 x 19, 18, 16

EZ Bar Curl
42.5 x 10, 8, 7

EZ Tri Extension
42.5 x 9, 7
37.5 x 12

Side Bend
50 x 9, 8, 7

Finger Curl
30 x 7+6, 6+4

Neck Curl
15 x 10, 8

BB Wrist Ext
30 x 11, 8 + 20x12

Lateral Neck
10 x 11, 9

16-09-24

RDL
170 x 6, 4

Reverse Nordic
+20 x 12, 10 + 5x11 + BWx8

OA Lat Pulldown
60 x 12, 10

45º Incline Bench
32.5 x 16, 13

Lying Lateral
12.5 x 15
15 x 7
12.5 x 11

Hammer Preacher
17.5 x 13, 11, 10

Pushdown
40 x 14, 12, 10

Neck Curl
12.5x13 + 10x18, 12.5x11 + 10x17

Finger Curl
30 x 7+6, 6+5

Lateral Neck
10 x 10, 9

Wrist Extension
15 x 9
12.5x16 + 10x10

Neck Extension
32.5 x 14

Abs x 2 drop sets

Notes

Switching from stationary bike to running has me needing like 3300 kcal. Replaed my oat-based meal to a huge bowl of cornflakes (lowest fibre cereal) topped with peanut butter.