Adarq.org

15-06-17

Stationary bike ~10 mins

Front Squat
Bar x 8
40 x 5
60 x 3
67.5 x 5
75 x 3
82.5 x 4
77.5 x 3
70 x 3
60 x 6, 6
Pretty much free of back pain here, so shall stick w/ front squats for a while now

Back Extension
BW x 10
+12 x 7, 7, 7
BW x 20

Chins
BW x 10, 8, 7

Neutral+Medium Grip Cable Row
52 x 12, 12, 11
39 x 16
I get such a good trap pump from these

Neutral+Narrow Grip Lat Pulldowns
59 x 6
52 x 9, 8, 8
39 x 13

DB Seal Rows
12 x 12, 12, 12
Tried instead of shrugs, I like these more

Calf Press
100 x 8
127 x 12
134 x 8, 8, 8
100 x 15

Cable Crunch
32.9 x 18, 18, 16, 14

Notes

So I shall use front squats in place of back squats. Not sure what to do for hip dominant movement. I think RDLs were actually fine lower-back wise, so perhaps shall try them out as a main movement again next week.

13-07-17

Squats
Bar x Lots
70 x 5
90 x 5
100 x 3
112.5 x 3 [definitely better depth than last week]
105 x 3
100 x 3
95 x 3
87.5 x 5

Called squats here and skipped RDLs because lower back feeling fucky in that same old spot on the lower right. More on this in the notes section.

Reverse Lunge
24 x 8, 8, 8 [slightly shorter steps resulted in a nice balance between quads and glutes]

Leg Press
100 x 12
130 x 10, 10, 10

Leg Curl
36 x 14, 12, 11 [much stricter than previously]

Calf Press
113 x 10
127 x 8, 8, 8
I have almost maxed out this machine, which is exciting

Cable Crunch
32.9 x 14
37.4 x 10
32.9 x 12, 12, 11

Bayesian Cable Curls
10.2 x 7, 7, 7

Notes

Have been getting occasional lower back twinge/pain from squats and deadlifts, but it was more consistent/a bit worse today. I am going to take a couple of weeks off of back squats and deadlifts. Front squats and RDLs have actually not caused issues/pain, so I will stick with them and see how that goes. I'm not a powerlifter and I'm not training for sports, so while squats+deadlifts are fun and great exercises they're not essential for my goals (get jacked/generally stronger) at the moment.

Going to be more judicious about ab/core work, maybe doing it nearly daily. Going to be more regular about warming up to squads/DLs, which certainly helps. I just get anxious doing that in a public gym because often it means I might end up having to wait around for a rack, but that's a small sacrifice to make to reduce injury chance.

10-06-17

Pretty hungover this morning.

Jogged to gym ~1 miles

Bench
50 x 6
65 x 5
72.5 x 3
80 x 2 [Spotter touched on 2nd rep but I think I would have had it anyway. Will repeat the weight next week despite this]
77.5 x 3
72.5 x 5
67.5 x 3
65 x 5
60 x 3
55 x 9

CGBP
52.5 x 3, 5, 7, 4, 6
50 x 7 [ugh]

Seated DB OHP
14 x 14, 13, 10

SS1A 1.5 Style Lateral Raise
5 x 8, 8, 8

SS2B Machine Rear Delt Flye
52 x 16
59 x 11, 10

SS2A DB Incline Curl
7 x 14
8 x 9, 9, 7

SS2B L-Extension
8 x 11, 10, 8, 8

Low to High Cable Flye
5.7 x 13, 12, 12

Jogged home ~1 mile

Notes

Decent workout given the amount of drinking yesterday. Good to sweat all that shit out. Intra-workout endurance pretty shitty this week, which is hardly surprising!

i am a very drunk boy but at least i am a very drunk boy who won't have to do any exams for a long long time

Reminder to self to do cardio, lazy bastard. Also, I think I will aim to cut around when I can rep 2 plates on bench easily enough. At that point I should have enough mass to make me not look like a skeleton when lean.

Thanks dawg.

I have 3 upper body and 2 lower body days a week (check out yesterday's workout on the previous page of the log). I mostly just want to be jacked and strong, heh.

06-06-17

Squat
Bar x Lots, lots, lots
60 x 5
75 x 3
87.5 x 5
97.5 x 3
110 x 4 [+2.5kg +1 rep, depth perhaps a little suspect, but still strong, made sure to sink the back off sets to be sure]
102.5 x 3
97.5 x 3
92.5 x 3
87.5 x 5
80 x 5
75 x 8

RDL
60 x 6
85 x 8, 8, 8, 8, 8

Leg Press [moved feet a lot lower on the pad and this helped me keep focus on the quads and alleviate any lower back strain I got when doing this previously, huzzah]
30 x 12
50 x 12
80 x 15
100 x 14, 14, 14

Reverse Lunge
+24 x 6, 6, 6
I think I want to do walking lunges instead in future, idk

Leg Curl
41 x 12, 12, 9 + back off 32 x 5

Calf Press
100 x 14
113 x 9, 9, 9

SS1A Cable Crunch
73 x 10
77 x 8, 8, 8

SS1B Cable Rope Curl
18 x 16
23 x 14, 13, 12

Notes

Nice to be sore again. This was a good workout! I anticipate quite intense leg soreness. Hyped for tomorrow's overhead press rep out as I'll be back to 52.5 which I only hit for 1 rep last time around! Also, I'm totally keen on this 4-5xweekly bicep jazz.

That's a pretty squat! Good shit, man.