Adarq.org

20-10-24

Run - 9.11km [5:58 pace]

Notes

Longest run yet. Slight irritation of right achilles.

21-10-24

1A CG Bench
95 x 5
90 x 7, 5

1B Rev Nord
+25 x 9, 7, 6 +10x6 + BWx6

2A Good Morning
95 x 8, 7

2B Chin
+46 x 7, 6 + BWx13

3A Lying Lateral
15 x 9, 7
12.5 x 11

3B EZ Curl
47.5 x 8, 7, 6

3C Overhead Cable Ext
15 x 15, 13, 12

Finger Curl
32.5 x 5+4
27.5 x 7+5

Abs

Notes


Also did some very light neck stuff. No pain (also no day-to-day pain either), but there was a bit of "crunching" when I did right-sided lateral neck extensions, so clearly some residual inflammation. Progress

Bench felt rly good. 3x week, bro time. Somehow reverted to a very "stick to basics" routine lately, but that's fun. Maybe should include some sort of rear-delt movement since that might be slightly neglected, otherwise I think everythign is covered. Might try out barbell lunges, scary as they are.

V good workout overall. RDLs getting so heavy, so might stick with this GM switch, or maybe switch to deficit RDLs and go for a rly long ROM/big stretch. Play it by ear. GMs have to be careful since it is very easy to cut ROM since you have no clear landmarks while moving, might need to take regular video to keep self honest.

unsolicited: do not fuck with tendon and ligament irritation.

For sure. May try to keep runs a little shorter, since it has only ever appeared at either the ~40 min mark or later reps on a workout. Also getting some new shoes in the vague hope that will do something.

23-10-24

CG Bench
85 x 9, 7

Chin
+50 x 6, 5 + BWx15

Incline Fly
20 x 6
17.5 x 9

Pullover
32.5 x 11, 8

Lateral
22.5 x 15, 13, 13

EZ Curl
42.5 x 11, 10

EZ Tri
42.5 x 10, 7

Side Bend
55 x 7, 6

Neck Curl
15 x 15, 10

Finger Curl
30 x 6+4
27.5 x 10+6

26-10-24

1A CG Bench
102.5 x 1
95 x 6
90 x 6, 5

1B EZ Curl
47.5 x 11, 10, 9

2A Chin
+50 x 5
+40 x 7, 6 + BWx8

2B OH Cable Ext
17.5 x 12, 10, 9

3A Back Squat
120 x 5, 5

3B Lying Lateral
12.5 x 13, 11, 8

Good Morning
90 x 8, 6

Incline Fly
20 x 7

Neck Curl
15 x 15, 13

Lateral Neck
10 x 12, 10

Finger Curl
30 x 6+5

Abs

Notes

Lol have evolved into doing Starting Strength. Sadly don't think I will be able to make squats a regular movement, tho. Really irritate that old injury in my right hip -- same issue with doing like BSS or standard leg press, just at a certain depth I get a weird burning sensation. Hence making reverse nordics my main movement there. Will try to play around and find something else I can do additionally, tho.

Run - 6.66km

another satisfying distance

31-10-24

run workout -- 4 x 4' on / 3' off [.92, .94, .9, .89]

Notes

Not a fan of the dropping distances, but it's .05km further cumulatively than the last time I did the workout. Hamstrings defo felt it given the GMs yesterday

03-11-24

Run - 8.99k, 49:36

04-11-24

CG Bench
105 x 1
95 x 5
90 x 5

Rev Nord
+25 x 11, 10, 8, 6

Chin
+55 x 6
+50 x 6

Lateral
25 x 10, 9, 8

Good Morning
100 x 8, 6

Bench Hammer Curl
15 x 5
12.5 x 14

EZ Tricep
42.5 x 9, 8

Notes

Hmm, mild not-great feeling in left pec. Seems like the sort of thing that'll just go away.

Bit of a clock-punching workout here.