Adarq.org

19-05-17

Cable Row
32 x 10, 10, 10 [supersetted with first few warmup bench sets to get shoulders warm]

Bench
Bar x 8
40 x 5
50 x5
60 x 5
67.5 x 3
75 x 4 [4th rep was a real grinder, but my spotter was prudent enough not to touch the barbell, which was a pleasure]
72.5 x 3
67.5 x 5
65 x 3
60 x 5
55 x 5
52.5 x 11 [slower eccentric here than on previous rep outs may contribute to meh number]
Had some trouble maintaining depression of right shoulder, probably mostly due to back fatigue from yesterday. I found this felt better when I slowed down the eccentric another tick, though, so shall keep that in mind.

CGBP
50 x 3, 5, 7, 4, 6, 8

Seated DB OHP
16 x 12
20 x 8, 7, 7 [woop woop, much better than last week!]
16 x 12 [this set done without locking out to maintain tension]

SS1A: Machine Rear Delt Flye
52 x 12, 11, 10, 10

SS1B: 1.5 Style Lateral Raises
5 x 10, 10, 9, 8 [man the pump on this is good]

SS2A: Machine Preacher Curl
32 x 10
36 x 6, 6
32 x 10

SS2B: Overhead DB Extension
22 x 12, 12, 12, 12 [I don't like this exercise a whole lot, might return to PJRs or something, though they're awkward to superset with machine stuff due to gym layout]

Incline DB Curl
6 x 14, 12, 11

Low to High Cable Flye
5.7 x 12, 12, 12
3.4 x 20
Lowest setting on the cable blocks  the pump/upper chest MMC on the last set was rad, so shall stick to 20ish rep pump work on this, which makes sense.

Pallof Press
27 x 8, 8
23 x 10, 10

Notes

There was a real dickhead in the gym today. As I was getting to like the 3rd or 4th bench set he came up and asked how long I was going to be using the bench for. I said I'd be on it for a while but that he was welcome to work in. He goes off in a huff and return when Im going into my CGBP and asks how much more I've got. I reply "6 sets" and he angrily says "what the heck? you've been on this for 20 minutes already?!" to which I'm just like "yeah, so? you can work in if you want?" and he does one set and fucks off in a huff again to do DB bench. If you're such an antisocial schmuck that you can't even share a bench with someone why the fuck do you go to a public gym/what do you expect to happen?

Also, the fact that the different cable blocks have two different loading schemes is frustrating, though they seem to be in about a 2:1 ratio.

are you not breaking a bit at the low back on your DLs? looks a bit like you set well and then when you start to pull you soften a little bit right at the top of the hips. could just be a trick of the light, still something to pay close attention to.

Anyone got a favoured quad accessory that's easy on the lower back? Most single leg stuff ends up hitting my glutes more than my quads, and the leg extension machine at this gym is proportioned awfully for me. I guess I should give machine hack squats or leg presses another go soon.

I could write out a list of exercises but pretty much everything besides knee extensions is gonna have some movement at the hips and if you're hip dominant your glutes are just gonna take over. My advice: whatever exercise you decide to do, focus more on the knee extension aspect of it and try to minimize the hip extension.

I'm the opposite of you (my quads take over most knee+hip extension movements) so even when I'm doing BSS, If I'm not actively involved in making the movement glute dominant, my default mechanics automatically favor the knee extension and I hardly get a glute pump. So lately when I do BSS I drop the weight and focus sitting back into it and getting glutes super involved. I get much better glute activation/development this way despite the lower weight.

For me the go-to quad supplementary exercise is leg press and SL leg press but since you're glute dominant, quad-dominant lunges are an easy way to have better control over mechanics. This article has good pictures demonstrating this under the heading "split squat variants" http://www.bodyrecomposition.com/training/split-squat-technique.html/

22-05-17

Chins
BW x 11, 10, 9, 8

Pushups
5 x Failure [didn't count]

Notes

Not going to gym until wed or thur

25-05-17

Squat
Bar x 2 x Lots
60 x 3
72.5 x 3
85 x 5
95 x 3
107.5 x 3 [+2.5kg, -1 rep]
102.5 x 3
95 x 3
90 x 3
85 x 5
80 x 5
72.5 x 8

RDL
60 x 8
80 x 8, 8, 6, 6

Hack Squat
30 x 6
70 x 6, 6
50 x 10

Leg Curl
41 x 12, 10
32 x 14

Notes

Looowwww energy.

27-05-17

Deadlift
60 x 6
80 x 5
95 x 3
105 x 5
120 x 3
132.5 x 3 [+2.5kg, -1 rep]
125 x 3
120 x 3
112.5 x 3
105 x 3
97.5 x 3
90 x 8 [stopped a fair bit short of max here just to be careful with back]
Did 5 shrugs while holding the last rep of most sets here

Front Squat
60 x 3
70 x 3, 5
Didn't feel up for this and decided I'd just have a nice fun back/bodybuilding session.

Chins
BW x 10, 7, 5, 4

Neutral Grip Cable Row
52 x 10, 10, 8
39 x 16, 14

Neutral+Narrow Grip Lat Pulldowns
52 x 8
45 x 10, 10
Then a big drop set
45 x 9 -> 39 x 8 -> 32 x 12 -> 25 x 12

Bentover DB Shrugs
22 x 14, 14, 14, 14

Single Arm Cable Curl [like this: https://www.youtube.com/watch?v=UKAql7aYG90&t=2m30s]
9 x 14
14 x 10, 9
9 x 12
Lovely pump. Biceps exercises that start from a stretched position are fun to do.

Cable Crunch
50 x 10
64 x 12
73 x 10
82 x 6
73 x 8

Rope Straight-Arm Pulldown
18 x 14
27 x 12, 12
Meh

Single-Arm Cable Lat Pullin
18 x 12
27 x 12, 12
This I really liked.

Notes

Pretty stressed and didn't really have the energy to a bunch of brutal front squats, to be honest, and my quads are bit sore [yay hack squats?, so I decided to give myself a break and just fuck about doing fun things, that in the end didn't deviate all that much from the main plan.

Sunday or Monday will be the last workout until I've got a few days off before my last exam.

Vertical Pulling
TT: 31 [counting the straight arm pulldowns and the pullins here]
LT: 22

Horizontal Pulling
TT: 13
LT: 17

Horizontal Pushing
TT: 23
LT: 15 [counting flyes in here]

Triceps
TT: 8
LT: 8

Biceps
TT: 20
LT: 18

Legs
TT: 6
LT: 7

Delts
TT: 13
LT: 13

Rear Delts
TT: 9
LT: 9

Calves
TT: 0 [heh]
LT: 0

Abs
TT: 5
LT: 20

05-06-17

Stationary bike ~10 mins

Bench
Bar x 10
40 x 6
55 x 6 [meant to be 8 but i misread, whatever]
65 x 6
72.5 x 4, 4, 4 [pretty tough, probably no reps in the tank on the last two sets]
67.5 x 5
65 x 5
60 x 7
55 x 8 [woof]

SS1A Chins
BW x 4
+10 x 3
+15 x 3, 3, 3, 2, 2 [gosh, apparently first time I've hit +15 for 3! I thought these felt week. Nice]
+10 x 4, 3

SS1B OHP
27.5 x 6
32.5 x 5
37.5 x 3, 5, 7, 4, 6, 7 [argh]

Barbell Row [not Pendlay, done with upper back rather than lat focus]
50 x 10, 10, 10, 8

SS2A DB Row
22 x 8, 8, 8 [done with lat focus]

SS2B DB Incline Press
22 x 10, 10, 8 [might go down to like 16-18 to really get form/ROM sorted for future, I'm just still a bit clumsy with these]

SS3A DB Curl [both arms same time]
14 x 9, 8, 8 [form a bit dodgy, couldn't find the 12s]

SS3B PJR Pullover
22 x 10, 10, 10

Cable Straight Bar Curl
14 x 18 [just to get a bit more pump with solid form, I liked these]

Notes

Have done 7 of my 8 exams now. That's 21 hours of fucking writing in exam halls. The one I thought would crush me today actually went really well. Last one is Friday and should be my best paper so I'm feeling pretty chilled. Back to the gym this week. This workout was brutal, tried to keep the pace up but my conditioning has dropped from a week of just sitting around like a fatass swotting up. Glad to be back, though.