Adarq.org

10-08-24

Close-Grip Bench
85 x 9, 8

Incline Bench
60 x 11, 9

Shrug
160 x 17+9+7+5

A - Incline DB Flye
12.5 x 13, 11

B - Pushdown
35 x 10, 9
30 x 12+5

A - Side Bend
50 x 9, 8

B - Lateral Raise
15 x 14, 12, 11

Finger Curl
25 x 8+6, 6+5
22.25 x 10+5

Neck Curl
7.5 x 18, 15 + 5xLots + 2.5xLots

Reverse Wrist Curl
10 x 15, 14 + 7.5x10 + 5x10

Neck Flexion
25 x 18, 15

Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise x 2 sets

12-08-24

A - RDL
160 x 6, 5

B - Reverse Nordic
+20 x 8, 6 + 5x10

A - One Arm Lat Row
55 x 10, 9

B - 45º Incline Bench
32.5 x 11, 9

A - Hammer Preacher
15 x 11, 10, 9

B - Pushdown
35 x 13, 11, 10

C - Lying Lateral
12.5 x 8, 7
10 x 13

Finger Curl
25 x 9+5, 8+5, 7+4

Neck Curl
7.5 x 20, 18 + 5x~15 + 2.5x~15

Neck Flexion
25 x 17, 16

Reverse Wrist Curl
10 x 16, 14 + 7.5x13 + 15x13

Decline Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 2

Notes

Didn't feel particularly well recovered from Fri/Sat, so only one set each on the big pushing/pulling movement. Close to the sweatiest I've ever been from a lifting session today too.

First time I've been this consistent with ab work. The side bends keep me engaged b/c they're easily trackable/progressible compared to ab wheel stuff, and then the drop set feels productive enough that even if I don't really count reps, it's nice to have there. As such, feel like my abs have properly hypertrophied for the first time in my training career. Plan is still to slow gain until 2026, though.

14-08-24

A - BB Row
115 x 8, 7

B - Dips
+30 x 14, 12

A - DB Pullover
30 x 9, 8

B - DB Incline Fly
15 x 8
12.5 x 13

Hammer Preacher
15 x 13, 11, 9

Lying EZ-Bar Extension
37.5 x 11, 9, 7

Lying Lateral
12.5 x 8, 7, 7

Side Bend
50 x 8, 7

Finger Curl
25 x 10+5, 9+5

Neck Curl
8.75x10 + 7.5x11 + 5x13 + +2.5x13
6.5x10 + 2.5x6

Reverse Wrist Curl
10 x 17+10+7

Neck Flexion
25 x 23, 18

Decline rev crunch > Hanging leg raise > Hanging knee raise x 1 drop set

Notes

Measured biceps with a pump. 16.25" on the left. Waist is currnetly 31.5", so bicep > half my waist, which seems cool.

16-08-24

Had forgotten to post about how my elbow is basically 100% recovered. Never feel if in day-to-day situations or at the gym, and only very rarely at BJJ.

Was reminded because last night I started to get a pretty bad pain on the inside of my right knee. Had to adjust gait to walk, hurts to bend knee at certain angles, etc. Attempted to walk to gym this morning but it felt futile after I got like 50m out my door.

So, think I have a mild strain of my MCL? Or something like that? Didn't hear or feel anything from my knee during BJJ, but the top side of the position we were working definitely puts some strain on that area.

Fucking annoying. This is why bodybuilding is the best sport, so hard to get injured and so easy to work around it when you do. Hopefully this heals up quickly...

Edit: want to further note, had noticed my adductors being sore from working half guard stuff. since i do more BBing style trianing without regular squats, seems quite possible they'd got weaker. i had in fact already written in my intended workout for today to do some work on an adductor machine. wonder if doing that for the preceding months would have avoided this injury!

Edit 2: Knee feeling a lot better this evening. Did 60 mins light peddling on my stationary bike to get some blood flowing etc. Feeling more optimistic/less annoyed.

Quote from: Joe on July 27, 2024, 08:03:20 am

Quote from: Joe on July 20, 2024, 11:27:51 am

Quote from: Joe on July 13, 2024, 04:19:47 pm

Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

19-08-24

A - RDL
160 x 7, 5

B - Rev Nord
+20 x 9, 8 + +5x9

A - One Arm Lat Row
55 x 12, 9

B - 45º DB Inc
32.5 x 12, 9

A - Hammer Preacher
17.5 x 7 
15 x 13

B - Pushdown
35 x 16, 13

C - Lying Lateral
12.5 x 9, 8

Neck Curl
10x10 + 7.5x13 + 5x18 + 2.5x20

DB Finger Curl
27.5 x 6+5 
25 x 10+6

Neck Flexion
27.5 x 13
25 x 16

Reverse Wrist Curl
12.5 x 9, 7 + 10x12 + 7.5x12 

Tibialis Raise
15 x 20, 20

Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 1

Notes

Knee seems to be 100%, again most bizarre injury I've ever had! Was fully limping for like 18 hours and then poof.

Bought one of those knees over toes guy tibialis bar thingies b/c the machine I use for it at the gym kind of sucks. Not sure there's any real reason to train it, but there is some vague application to BJJ, and having more muscle in random places seems like a good thing.

Touching new weights on hammers and both wrist/finger things. I used to do reverse wrist curls regularly a about 18 months ago, and never got past using 10kg, with which I peaked at like 10ish reps? Dunno why I've rapidly jumped past that already, maybe the finger curls helped the reverse somehow? Anyway, that's cool.

You can do tib raises on a lying leg curl machine, on the roller pads. Depending on the design of the machine.
At least I did so at my old commercial gym back in the day

But using oly shoes (which lengthens the moment arm) and doing them leaning your butt against a wall works well, or hanging your feet over an edge, adding weight when it gets easier.
That's how I do mine

Oh nice ideas! Using the Oly shoes for against the wall one is super smart. Alas I also splashed the cash on this bar thingy, which works pretty well at least.

21-08-24

BJJ 1 hour -- more deep half guard sweeps

Notes

Think I broke or bruised a rib lmao. Injuries from weight training in last 2.5 years: 0. Injurie from BJJ in last two weeks: 2.