Adarq.org

27-04-17

Soreness: Quads, glutes, hams, pecs

Deadlift
70 x 5
90 x 3
95 x 5
107.5 x 3
120 x 5
112.5 x 3
107.5 x 3
100 x 3
95 x 3
87.5 x 3
82.5 x 15

Front Squat
Bar x 5
40 x 5
60 x 3, 5, 7, 4, 6, 8
Was meant to be at 57.5 but went for 60 b/c it's easier to load. The last set was rough but made it all.

Chins
BW x 6, 6, 5

Wide-grip pronated lat pulldown
45 x 10, 10, 9

Neutral grip pulldown [slower and more focused on contraction]
39 x 10, 10

Neutral Grip Seated Row
45 x 10
32 x 15, 13, 13

Notes

Not much to say. Good workout.

Edit: changed the loading % on front squats in general since the programme is written on the assumption of low-bar squats and I've been doing high-bar.

29-04-17

Still sniffly/phlegmy but not feeling low energy/kicked in the head, so decided to hit the gym.

Cycle ~10 mins @ 135bpm

Bench
Bar x 10
37.5 x 6
55 x 5
62.5 x 3
70 x 4 Very close on the 5th, alas
65 x 3
62.5 x 5
57.5 x 3
55 x 5
50 x 3
47.5 x 15

CGBP
30 x 6
37.5 x 5
42.5 x 3, 5, 7, 4, 6, 8

T-Bar Landmine Row
30 x 8
45 x 8, 8, 7, 7
Not the hugest fan of this, but fiddled around with it anyway

Seated DB OHP
16 x 10, 10, 9

SS1A: 1.5 Style Lateral Raise
5 x 8, 8, 7, 6+2

SS1B: Machine Rear Delt Flye
39 x 14
45 x 8
39 x 12, 10

SS2A: Machine Preacher Curl
23 x 10, 10, 10, 9
19 x 16
Love this. Much prefer it to freeweight preachers because there's still loading in the final portion of the movement

SS2B: Overhead DB Extension
16 x 14, 13, 12, 12

Notes
Strength pretty good despite being vaguely under the weather. Sweating makes the sniffle feel a lot better.

02-05-17

Squat
Bar x lots, lots
40 x 6
60 x 5
80 x 5
90 x 3
100 x 4 [Woop]
95 x 3
90 x 3
85 x 3
80 x 5
75 x 5
70 x 10

Deficit Deadlift
70 x 5
80 x 3
90 x 3, 5, 7, 4, 6, 8

Reverse Lunge
+36 x 10, 10, 10

Leg Curl
32 x 12
36 x 10, 10, 10
32 x 10 + random burnout at 23

Calf Press
93 x 12, 12, 10, 10, 10

Decline Russian Twist
+10 x 8, 8
+15 x 7

Notes

Yup, good workout, +weight and reps on squat is nice. Slight tightness/twinge but not pain in lower back on the right hand side.

why not try again with same weight next equivalent workout? if you fail again, then reset. but if you were close, you might just get it next time.

eh, you're in the newbie stage. either way works.

04-05-17

Soreness: hamstrings still sore, nothing else in particular

Deadlift
50 x 5
70 x 5
85 x 3
97.5 x 5
110 x 3
122.5 x 5 [+2.5kg = reps]
117.5 x 3
110 x 3
105 x 3
97.5 x 3
90 x 3
85 x 14

Front Squat
40 x 5
50 x 3
62.5 x 3, 5, 7, 4, 6, 8 [this was brutal]

Chins
BW x 6, 6, 6, 4

Narrow+neutral grip lat pulldows
45 x 8
39 x 10, 10, 10, 10
Really liked these, lots of extra ROM pulling to lower down chest than is possible with other bars, also felt a bit more bicep, though that's perhaps just them being a bit sore from yesterday

Neutral+medium grip seated cable rows
45 x 8
39 x 10
32 x 14, 14, 14
Tried to focus on pulling with traps as well as lats

Bentover DB Shrugs [like this: https://www.youtube.com/watch?v=S3NIBLmlKaU&feature=youtu.be]
16s x 10, 10, 10, 10
Done to just focus on feeling traps and for a bit of fun, quite liked it as a way to feel them working.

Notes

degree-determining exams are in 3 weeks and stress is building

philosophy ba, took an extra year due to health stuff, unfortunately.

05-05-17

Soreness: nothing in particular
Pain: minor occasional twinge in lower right back, gonna stretch/foam roll and see how two days off treats me

Bench
Bar x 10
40 x 6
57.5 x 6
65 x 3
72.5 x 3
67.5 x 3
65 x 5
60 x 3
57.5 x 5
52.5 x 3
50 x 11

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

Seated DB OHP
18s x 9, 8, 8
16s x 10

SS1A: 1.5 Style Lateral Raise
5s x 12, 9, 9, 8

SS1B: Machine Rear Delt Flye
45 x 13, 12, 10
39 x 14

SS2A: Machine Preacher Curls
23 x 14
27 x 10, 9, 9
23 x 12

SS2B: Overhead DB Extension
18 x 12, 12, 12, 12, 12

Notes
Solid workout. Peeved about this lower back thing :/ Annoyed if it's form induced as I've been pretty careful about checking/filming heavy sets of DL and squats. Maybe just cumulative fatigue.