Adarq.org

Gym work 5:

Dumbbell Bulgarian split squats:

60x10
60x10

Leg extensions:

48x10
56x10
72x10

Leg curls:

48x10
56x10
72x10

A bunch of lat pulls:

48x10 (front, narrow grip to chest)
48x10 (very wide grip to back of head)
48x10 (wide grip to back of head)
48x10 (up, narrow grip to chest)

Ab machine crunches:

72x10
72x10

Bodyweight: 92.2 kg (+0 kg)
Sleep length&rating: 8h30m, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 15:13-15:50/37 min

Comments:

Surprisingly strong BSS. First time using 30 kg dumbbells in years. Right leg much weaker than left leg. The lat pulls to back of head caused me neck and head pain, shortly after. Will only use pulls to chest from now on. Was able to do 2 pistol squats on my left leg with a 10 kg plate held in front of me, despite the previously done BSS.

22-10-24

Run - 6km, 6:00 pace

Notes

No achilles issues today.

Vain update: feel like the focus on incline work has been rly paying off. Upper pecs looking filled out for first time I can recall.

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.

unsolicited: do not fuck with tendon and ligament irritation.

Been going good, sticking to the diet, basically eating the same thing every day with little differences.

Weight right now I'd say is around 253 but my next weigh in is Tuesday or Wednesday I think.   

The third week results ill see how much I lose and if I'm down say 3 lbs or more then I'll add a few hundred calories so I'm not losing too fast.