Adarq.org

1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.

oh shit i missed that it was your birthday! happy birthday, young fella! 

Aww thank you. I was seek this week and didn't train. Also, my neck and upperback chronic pain is bad.

Gym work 64

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat (athletic stance):

50x6
80x6
100x6
120x2 (could've done 3 but difficult)
110x4 (could've done 5-6 but difficult)
100x6
80x6 (explosive)

Dumbbell bench press:

40x10 (20 kg dumbbells)
40x6 (tired)

Leg curls:

80x10
80x3++72x2++64x2++56x3++48x3

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

25x4 laps

Kneeling ab wheel rollouts:

10, 10, 10

Bodyweight: 91.5 kg (+0.4 kg)
Exhaustion level: 10/10
Rating: Good to great

Comments:

Did my squats in an athletic stance. 120 was wider but looks explosive. Here's the video of it: https://youtube.com/shorts/daXkRzPXIwY?si=IcdN6n9yxVOmsxaP

I got really tired from so many squats, the 110x4 set was pretty good, too. Focus must be on losing weight, since I'm now 31.

Sorry, I meant 41

Wouldn't this drive you into the ground neurally speaking?

Gym work 61

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12

RDL:

60x6
80x6
100x6
80x6
80x10

Cable pulls:

56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical

Cable kickbacks:

5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)

Pallof press with band:

10
10

Wall sits:

~30 s (different depths)
~30 s (different depths)

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time , even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.

Gym work 59

Hip thrust:

60x10
100x10
100x10
100x10
100x10
100x10

Chinups:

10 sets of 3 (perfect form on each)

Landmine strict press:

bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)

One-leg landmine deadlift:

15x10 (each leg)
25x10 (each leg)
25x10 (each leg)

Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.

Gym work 57:

Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):

60x5
90x5
110x5
130x5 old age
150x1 old age

Zercher squat:

60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)

Chinups:

8 (could've done 9, possibly 10, but my neck pain increased after them)

V-grip pulls to chest (horizontal):

70x10
100x8
100x8

Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):

5
3
3 (all of them great)

Seated calf raises (very slow tempo):

30x10
30x10

Leg extensions (isometrics):

72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees

Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10

Comments:

I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.

The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.

Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.