Adarq.org

Mon (21/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 99.0kg

OHP 5x61, 5x62, 3x5x61, 6x61
Chinup @ 99.5kg: 4x3.5kg, 5x5x0.5kg (~100kg)
DB OHP 3x6x27.5
   
Notes:
What a disaster. Mondays are super busy and i had to wait ages for the cable rack thingy to do chinups. OHP is getting hard AF - i struggled to do every rep (it feels like i say that a lot lately).

Thu (17/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 98.3kg

BP 6x70(paused), 2x80(paused), 6x4x90 (failed the last rep of the 6th set)
Incline BP DP 8x32.5, 8x30, 8x27.5
Dips 8x12.5, 7Fx12.5, 8x11.25
   
Notes:
life's been getting in the way, was very tempted to delay the workout for tomorrow but i know that tmr will be even more draining so i pushed it thru tonight. next time sets of 5! Dips i will go for 11.25kg and and take 1.25kg jumps .. 2.5kg was too big a jump and i was struggling to get the 8th rep.

Sun (13/12/2020)
Daily Activity:   
Daily Training: n/a
BW: 97.8kg

OHP 6x50, 5x60.5, 5x61.5, 4x5x60.5
DBOHP 3x6x27.5
Chins 6x4x3kg @ 98.3kg (bad rom on the latter reps of last two sets)
 
Notes:

Wed (10/12/2020)
Daily Activity:   
Daily Training: 31/31
BW: 97.3kg

BP 6x70(paused), 9x3x90
Incline DB BP 3x8x32.5
Dips 3x8x10kg
 
Notes:
The rows (mainly cable, i think) on back days are beating up my upper back enough that it's siginicantly affecting bench presses on bench day. So instead of RPE 8-9 each rep feels like RPE 9-10.

Also i just want to point out that i havent seen any upper chest growth. which means in the past when i did have some muscle up there, it was from a different source, maybe cos i used to mostly paused benching? im doing everythign else the same (incline dumbell presses, dips) otherwise, the only other thing it could be is flat db bench perhaps but i feel like that's more or less redundant when doing dumbell incline bench and barbell flat but i could be wrong.

Sat (5/12/2020)
Daily Activity:   
Daily Training: 27/27
BW: 97.5kg

OHP 6x50, 5x60, 5x61, 4x5x60
DBOHP 3x8x25
Chins 6x3x2.5kg
 
Notes:
That was hard ohp day.. even warmups. Was a struggle to even get any one rep

Thu (3/12/2020)
Daily Activity:   
Daily Training: 25/25
BW: 96.6kg

BS 3x110, 3x112.5, 3x115, 3x112.5, 3x110, 6x110
Calf Raises (smith was taken did them with barbell which i had like zero rom .. weird how age does that to you)
Bike 25mins @ 10 (PR)
Treadmill Run 7:30
 
Notes:
lifted before doing cardio, that works better than the other way around.

Sun (29/11/2020)
Daily Activity:   
Daily Training: 21/21
BW: 96.6kg

Rack DL 6x100, 6x120, 5x135, 5x140(hook), 1x150(hook), 8x130
T-row 3x10x41.25kg
Cable Row 6x85, 3x8x85

Notes:
LBSS came through with that tip .. im loving this exercise. I even had a gym bro check my form and he said he was happy with my back .. he said i go a bit forward at the start of the exercise but apart from that my back looked solid. I found last workout at 140kg my brain was getting the signal from my grip that it was too heavy and i could barely budge the bar so i thought to try hook for the heaviest sets and it worked well. Kind of exciting .. want to hit some major milestone by year end .. 170kg? 180kg? something like that would be cool.

Thanks guys. I don't like treadmill walking b/c i find it more challenging/fatiguing for legs than heart and lungs. The fatigue adds up chronically b/c i end up doing htem daily and it eventually becomes overwhelming. 

I should do more walking outdoors though, Coges, I have some really nice parks close to home but i rarely go these days. Will do it for the insta likes maybe lol

With the bike i can work my heart and lungs pretty good each time. What i could do though, on days i lift lower body - save the cardio for the end. Cos that way it wont disrupt the lifting too much. I can still do them prior on upper days?

Im slowly introducing treadmill running however. Last week i did a 5 minute run (lol) and it completely destroyed my right calf (!!) .. i was getting that pump/fatigue. will bump up to 10 mins this week, and gradually work up to 20 mins a week. At ~100kg bw it's pretty challenging doing any running ...

i also want to add in HIIT .. but im easing myself into it by just doing harder bike work because that has to be the staple. Im hoping HIIT will take a couple of inches off my waist ..it usually does that very quickly when i add it in (thru pickup basketball which mimics intervals kinda).