Adarq.org

Some dribbling

S1
Incline bench: 8 x (50, 60, 60, 60, 60)
Db rows: 10 x (20, 25, 25, 25, 25)

Neutral pullups: 18, 12

Dips: 30, 20

Hammer curls: 10 x (10, 10, 10, 10)
Curls: 10 x (10, 10, 10, 10)

S1
Seated DB press: 12 x (20, 20, 15, 15)
Neutral pullups: 12, 12, 12, 12

S2
Incline bench: 8 x (50, 55, 55, 55)
Pullups: 12, 10, 10, 10

Some curls


- in case anyone wondering why I'm workin just my upper body these days, it's cos my knees are feeling weird.
Pain when squatting. Quite likely due to tight ITB though, cos I don't believe knees get wrecked overnight.

Gotta save up some money till I get to see an ART practitioner though. So meanwhile I'm just icing and rolling it out.

Dribbling.
20 made jumpers each wing.
15 made 3s each wing.
Yet more dribbling.

Neutral grip pullups: 4 x 12

Db Hammer curls: 10kg x (12, 12, 12, 12)

Db lateral raise: 10kg x (10, 10, 10, 10)


- workin on tt crossover spin move lol.

strict pull ups? cause that's pretty good.

Neutral grip pullups: 10, 10, 10, 10

EZ preacher curls: 10 x (5, 10, 12.5, 12.5, 12.5, 12.5)

Db lateral raise: 12 x (7.5, 7.5, 7.5, 7.5)

Chest supported db rear lateral raise: 10 x (7.5, 7.5, 7.5, 7.5)

db curls: 10 x (10, 10, 10, 10)

Hanging leg raises: 3 x 10

- lower back feeling abit sore, decided to go easy today. #curlsforthegurls

S1
OHP: 10 x (50, 50, 50, 8*50)
DB pullups: 8 x (22.5, 22.5, 22.5, 22.5)

RDL: 8 x (60, 80, 80, 90, 90)

Calf raise machine: 15 x (30, 60, 90, 90, 90) DND

Poor man bw reverse hyperextension: 12, 12, 12

Hammer curls: 10 x (10, 12.5, 12.5, 12.5)
Bb curls: 10 x (20, 22.5, 22.5, 22.5)

Neutral grip pullups: 17, 16)

Quick low rep session, ball tonight, don't want any soreness hahaha.

S1
OHP: 3 x (20, 30, 40, 45, 50, 55, 60, 2*62.5)
Db pullups: 5 x (bw, 10, 15, 20, 20, 25, 25, 25)

OHP: 16 x 40kg

bb curls: 5 x (20, 30, 35, 35, 30, 30)

Hanging leg raises: 2 x 15

Poor man reverse hyperextension: 2 x 15


- omg omg super cute girl spotted in the gym!
- end of workout.
- minimal lifting for 2 weeks as I had 4 ball sessions a week.

- at the ball session, got my fingers to the high rim. So roughly 33 or so. Pretty happy, seeing how I've not done any squatting or jump training for 2 months or so. Perhaps the rolling helped, but I know I need to get some treatment on them, legs tighten up after intense sessions, and I believe they might be a factor in the knee pain I'm feeling these days.