Adarq.org

30-04-24

BW - 70.6

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

02-05-24

Morning

Squat 1 set
Reverse Nord 2 sets
Good Morning 3 sets
OHP 1 set
Incline Bench 1 set
Bench 1 set
Dips myo
Lying Laterals

Afternoon

30 min spin + 20 min cooldown ride

Notes

cba to track weights for things where I am since I'm just doing semi-random stuff to get reps in.

Had a terrible week for various reasons and stress led to a pretty extended binge-eating episode. Back to normal today, though, but frustrating. Onwards.

10-05-24

BW - 72

A - Deficit RDL
125 x 6, 6, 6

B - DB Incline
30 x 12, 11, 10

A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8

B - DB Flye
15 x 10, 9, 8

A - Lying Lateral
10 x 6, 5
7.5 x 12, 11

B - Pushdown
27.5 x 18, 16, 14, 12

C - Finger Curl
22.5 x  7+4, 6+4

13-05-24

BW - 71.6

DB Incline Bench
30 x 13

DB Flye
15 x 12, 10, 8

Pushdown
30 x 15, 12, 10, 9

Lying Lateral
10 x 7, 6 + 7.5x9
7.5 x 11, 8

Notes

Limited time this morning and legs still sore, so will do leg stuff tmrw.

i think that makes sense! sounds like you got very lean anyway - not many people have a visible six pack under any lighting - so it was a success even if you didn't quite make your arbitrary weight goal.

15-05-24

Assisted OAC
-20 x 1
-12.5 x 1
-6.25 x 1
-12.5 x 1
-22.5 x 3, 3, 3, 2, 1+1+1 [i.e. last was RLRLRL minimal rest]

A - DB Finger Curl
22.5 x 10+5, 7+5
20 x 8+6, 6+5

B - DB Preacher Curl
10 x 10, 9, 8, 7

C - Rear Delt Cable Flye
10 x 14, 12, 11+6

A - Elbow Supported Hammer Curl
10 x 10, 8, 6

B - Lying Lateral Raise
7.5 x 13, 10, 9

C - Standing Ab Wheel [cba to count reps but all to failure, then dropped to kneeling ab wheel after last set]

Notes

Well, that feels a lot better than lifting in a deficit; ~30 hard sets in a one hour workout without flagging at the end seems good density and volume wise. Extremely excited to be back to the prospect of gaining muscle/strength.

Added laterals to this workout. Pretty happy with my lats (unsurprisingly), and pecs, and legs remain a strongpoint thanks to prioritising them when I first got into training. So, main target areas for me this bulk are arms, delts, and traps, though I now realised I forgot to do shrugs this workout, woops..

Realised I didn't note this here, but the reason I have just been doing finger curls and not the other grip stuff is that I sliced my right index finger while cooking, so I'm letting that heal 100% before hanging stuff from my fingertips.

17-05-24

A - Lying Leg Curl
80 x 10, 8, 6
72.5 x 9, 6

B - Leg Extension
115 x 22
125 x 14, 11, 9

Hack Squat
80 x 9, 7

Machine Chest Press
14 x 7, 5
13 x 7
12 x 6
11 x 10

A - Cable Lateral
11 x 10
8 x 12, 10, 8, 8, 7

B - Cable OH Extension
23 x 10
21 x 10, 9, 8
18 x 10

Ab Machine
57.5 x 10
62.5 x 7
52.7 x 7
50 x 9 + 42.5 x 5

Dips
+Chains x 14, 10, 6
BW x 8

Notes

Great workout. Haven't touched any of these movements in like a month and they all felt great. Love both the supersets, feel super efficient and brutal. Hacks after four hard sets of leg extensions is horrible, but it's kind of a relief to use a lower load.

Insane ab cramps between sets on the machine lol.

I tend to rest 0-30 seconds between supsets (i.e. a couple of breaths plus however long it takes to move between machines/change cable attachments), and 45-120 seconds between straight sets (longer for hack squats, shorter for easier movements), so this ~35 set workout only took like an hour.