Adarq.org

06-02-25

Reverse Lunge
120 x 5

Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5

Deficit Pushup
+20 x 15, 11 +BWx11

Incline Curl
20 x 16, 12

EZ Tricep
47.5 x 8, 5

Side Bend
50 x 8, 6

10 min bike

Notes

Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.

Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.

09-02-25

SLDL
120 x 6, 5

Rev Nord
30 x 6, 5

Chin
+55x9 + BWx14

Inc Fly
20x12 + 12 presses

Inc Curl
20 x 15 + 7

Tri
47.5 x 9

Bike x 15 mins

Notes

Easier to standardise ROM with SLDLs [stiff-legged deadliftts] than GMs, so might try those out for a while. Certainly felt like I was getting a better hamstring stretch from them.

11-02-25

OHP
60 x 3
50 x 7, 6

Lateral Raise
20 x 12, 10

Hammer Incline Curl
20 x 13, 10

Stationary Bike x 15 mins

Notes

Hmm, tempted to make BW OHP a goal

13-02-25

Cycle 20 mins

14-02-25

GM
90 x 6, 5

Nord
BW x 6, 5

Chin
+20 x 6, 5

Inc Fly
15 x 6, 5

light curls, extensions, laterals

Bike x 10 mins

Notes

Deload-type workout, tired.

18-02-25

Run - 7.2km, 41:56

19-02-25

Rev Lunge
120 x 5

Lateral
25 x 14, 12

Chin
+55 x 7, 5

OHP
60 x 4
50 x 7 + 4 push presses

Fly
20 x 10 + 7 presses

Bike x 20 mins

Notes

Felt more into the running than the lifting lately, so been a bit of an effort to get into the gym. Not bad once I've started, though.