Adarq.org

week 30
adarq week 2 day 1: monday

warmups

stiff leg jumps
8 x 200

prehab
shoulders, glute, cobra
2 x 10

REAs
3 x 60, 70, 75

Squats
5 x 100, 110, 115, 115, 115

DB walking lunges
5 x 28, 28, 28

calf raises
10 x 80, 90, 95

pullups
22, 12

dips
27, 16

skipped the core, cos gym was closing in 15mins.

hhaha... it is an improvement, but i couldnt repeat it, so its almost like no count in my book, so haha...

yea, did the workouts on the days u prescribed, but just didnt get round to posting..

Session B

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45

Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80

Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70

Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW

sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.

Core
leg raises
2 x 15

raised planks
2 x 1min

ya i know, but zgin din look like he caught it haha.

the previous workout, i felt something weird in my nose, like it was inflammed or something. had to hold it with my hands to calm it abit. definitely affected my workout haha.

maybe i overdosed on the caffeine or beta-alanine, tho it hardly seems the case, cos the most recent workout were with the same doses, and i felt absofuckinglutely great the whole workout. well, not the ending bits tho.. HAHAHA!

not sure why, hope the nose/hips don't act weird again...

what is a side-plant  ???

week 29
adarq block week 1

stiff hops
5 x 200

could feel my calves starting to cramp up, so stopped. my calves are notoriously poor at recovery, remembered not walking properly for days at a stretch after calf raises on a raised platform in past sessions.

REAs
3 x 3 x 60kg

MSEM squats
3 x 120kg
3 x 127.5kg

1st set felt so easy, decided to take advantage and push it somemore.

jump squats
2 x 5 x 35kg

first set, i thought the weight was too little. almost wanted to up the weights for 2nd set, but went along anyway. good thing i did, cos i noticed that the time from eccentric to concentric was noticeably longer for the last few reps. and if a klutz like me can tangibly notice it, it must be a damn big difference haha.

pullups
22, 15

dips
27, 17

officially hate doing lightweight stuff to failure :p

core stuff

leg raises
2 x 15

raised planks
2 x 1min

still felt like i could do more, so went ahead with

lateral DB raises
2 x 10 x 10kg