Adarq.org

16-08-24

Had forgotten to post about how my elbow is basically 100% recovered. Never feel if in day-to-day situations or at the gym, and only very rarely at BJJ.

Was reminded because last night I started to get a pretty bad pain on the inside of my right knee. Had to adjust gait to walk, hurts to bend knee at certain angles, etc. Attempted to walk to gym this morning but it felt futile after I got like 50m out my door.

So, think I have a mild strain of my MCL? Or something like that? Didn't hear or feel anything from my knee during BJJ, but the top side of the position we were working definitely puts some strain on that area.

Fucking annoying. This is why bodybuilding is the best sport, so hard to get injured and so easy to work around it when you do. Hopefully this heals up quickly...

Edit: want to further note, had noticed my adductors being sore from working half guard stuff. since i do more BBing style trianing without regular squats, seems quite possible they'd got weaker. i had in fact already written in my intended workout for today to do some work on an adductor machine. wonder if doing that for the preceding months would have avoided this injury!

Edit 2: Knee feeling a lot better this evening. Did 60 mins light peddling on my stationary bike to get some blood flowing etc. Feeling more optimistic/less annoyed.

14-08-24

A - BB Row
115 x 8, 7

B - Dips
+30 x 14, 12

A - DB Pullover
30 x 9, 8

B - DB Incline Fly
15 x 8
12.5 x 13

Hammer Preacher
15 x 13, 11, 9

Lying EZ-Bar Extension
37.5 x 11, 9, 7

Lying Lateral
12.5 x 8, 7, 7

Side Bend
50 x 8, 7

Finger Curl
25 x 10+5, 9+5

Neck Curl
8.75x10 + 7.5x11 + 5x13 + +2.5x13
6.5x10 + 2.5x6

Reverse Wrist Curl
10 x 17+10+7

Neck Flexion
25 x 23, 18

Decline rev crunch > Hanging leg raise > Hanging knee raise x 1 drop set

Notes

Measured biceps with a pump. 16.25" on the left. Waist is currnetly 31.5", so bicep > half my waist, which seems cool.

12-08-24

A - RDL
160 x 6, 5

B - Reverse Nordic
+20 x 8, 6 + 5x10

A - One Arm Lat Row
55 x 10, 9

B - 45º Incline Bench
32.5 x 11, 9

A - Hammer Preacher
15 x 11, 10, 9

B - Pushdown
35 x 13, 11, 10

C - Lying Lateral
12.5 x 8, 7
10 x 13

Finger Curl
25 x 9+5, 8+5, 7+4

Neck Curl
7.5 x 20, 18 + 5x~15 + 2.5x~15

Neck Flexion
25 x 17, 16

Reverse Wrist Curl
10 x 16, 14 + 7.5x13 + 15x13

Decline Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 2

Notes

Didn't feel particularly well recovered from Fri/Sat, so only one set each on the big pushing/pulling movement. Close to the sweatiest I've ever been from a lifting session today too.

First time I've been this consistent with ab work. The side bends keep me engaged b/c they're easily trackable/progressible compared to ab wheel stuff, and then the drop set feels productive enough that even if I don't really count reps, it's nice to have there. As such, feel like my abs have properly hypertrophied for the first time in my training career. Plan is still to slow gain until 2026, though.

10-08-24

Close-Grip Bench
85 x 9, 8

Incline Bench
60 x 11, 9

Shrug
160 x 17+9+7+5

A - Incline DB Flye
12.5 x 13, 11

B - Pushdown
35 x 10, 9
30 x 12+5

A - Side Bend
50 x 9, 8

B - Lateral Raise
15 x 14, 12, 11

Finger Curl
25 x 8+6, 6+5
22.25 x 10+5

Neck Curl
7.5 x 18, 15 + 5xLots + 2.5xLots

Reverse Wrist Curl
10 x 15, 14 + 7.5x10 + 5x10

Neck Flexion
25 x 18, 15

Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise x 2 sets

08-08-24

BJJ - 1 hour - more deep half guard work

Notes

Position starting to make a lot more sense. Gradually feeling like I am more and more in control during sparring. Feels so much better when you can pause in a position and try to make plans and active decisions, instead of just terrible gut reactions.

06-08-24

BJJ - 1 hour

Notes

Good workout. Mild elbow flare up at one point, but overall it is still progressing back to full recovery well. Doesn't interfere with anything, but unpredictable nature of scrubs doing BJJ can put it in dodgy spots.

Last month was all closed guard, but now we're moving to half guard. Feel lost again, so time to study! Find bjj very intellectually engaging.

need to watch this video later: https://www.youtube.com/watch?v=E8x1Cva8hJ8

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