Adarq.org

12-06-17

Jogged to gym ~1 mile

Bench
Bar x 10
40 x 6
55 x 8 [felt heavy]
65 x 6
72.5 x 4, 4, 3 [fuck]
67.5 x 5
65 x 5
60 x 6
55 x 8

SS1A Chins
BW x 5
+10 x 3
+20 x 2, 2, 2
+10 x 4, 3

SS1B OHP
40 x 3, 5, 7, 4, 6, 8 [pretty unexpectedly easy after how shit bench was]

DB Row
24 x 10, 10, 10

DB Incline Bench
20 x 13, 10, 9 [much better than last week, able to get the chest working properly here]

SS2A Cable Rope Curl
10.2 x 18
14.7 x 11, 11 [i love this]

SS2B Overhead Rope Extension
10.2 x 14, 12, 12 [though this is less wonderful than PJRs]

Notes

Bench really shitty. I guess I'm just not recovered since last session was just a couple of days ago. Toned down volume through the rest of the session. I think stress levels are probably still residually very high from exams and my sleep is still a bit fucked because of it.

Gonna stick to 20kg on incline bench until I'm hitting something like 3x20

Congrats man. Finished up your masters degree? I have my finals next week and I'm not really looking forward to it.

Thanks dude, though it was just undergrad! Good luck with your finals too!

08-07-17

Everything is sore. Legs are totally fucked, really impacted this session.

Elliptical machine ~10 mins

Deadlift
70 x 5
90 x 3
110 x 5
120 x 3
135 x 1 [+2.5kg, -2 reps, blarg, just not recovered, will stick at this weight next week and will hopefully fly up]
127.5 x 3
120 x 3
115 x 3
107.5 x 3
100 x 8

Front Squat
50 x 3
65 x 3, 5, 7, 4, 6, 6 [legs still wrecked]

Chins
BW x 9, 7, 6 [this felt strong, at least]

Neutral+Medium Grip Cable Row
52 x 12, 10, 10
39 x 39

Narrow+Neutral Grip Pulldowns
52 x 8
45 x 10, 10, 10

Bentover DB Shrugs
22 x 12, 12, 12

Bayesian Cable Curl
7.9 x 8
5.7 x 12, 10

SS1A 45* Back Extension
BW x 20, 20, 20

SS1B Cable Crunch
30.6 x 16, 16, 16

Notes

Decent workout. Am pushing tomorrow's bench day until Saturday because I don't want to be tired fro ma workout before an exam (my last fucking exam!!!!!!). Also stressed about the UK election, ugh.

07-06-17

Chins
BW x 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
47.5 x 3
52.5 x 5 [Fuck yes! +2.5kg =reps, and +4 reps from last time I hit this weight! Estimated max >60kg! Woopwoop]
50 x 3
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 10

Incline Bench
35 x 6
45 x 5
55 x 3, 5
52.5 x 7, 4, 6, 7 [blarg]

SS1A Chest Supported Row
36 x 10, 10, 10, 10

SS1B Dips
BW x 10, 9, 8, 7

SS2A Facepulls
17 x 14, 14, 13, 12

SS2B Lateral Raise
7 x 12, 12, 10, 10

Hammer Curls [both arms at once rather than alternating]
12 x 12, 11, 10

BB Wrist Curl
15 x 16
20 x 18, 17, 15

DB Reverse Wrist Curl
4 x 12, 12, 12

Notes

Extremely happy with OHP progress. I'm still very sore from Monday and feeling a bit under recovered (not surprising given I jumped straight back in at high volume after over a week of doing nothing. This is why I think everything after the OHP was pretty weak. Recovery will improve after I get done with exams and get used to training again.

you've been on this site for 7 years now, dude. the answer is 

05-06-17

Stationary bike ~10 mins

Bench
Bar x 10
40 x 6
55 x 6 [meant to be 8 but i misread, whatever]
65 x 6
72.5 x 4, 4, 4 [pretty tough, probably no reps in the tank on the last two sets]
67.5 x 5
65 x 5
60 x 7
55 x 8 [woof]

SS1A Chins
BW x 4
+10 x 3
+15 x 3, 3, 3, 2, 2 [gosh, apparently first time I've hit +15 for 3! I thought these felt week. Nice]
+10 x 4, 3

SS1B OHP
27.5 x 6
32.5 x 5
37.5 x 3, 5, 7, 4, 6, 7 [argh]

Barbell Row [not Pendlay, done with upper back rather than lat focus]
50 x 10, 10, 10, 8

SS2A DB Row
22 x 8, 8, 8 [done with lat focus]

SS2B DB Incline Press
22 x 10, 10, 8 [might go down to like 16-18 to really get form/ROM sorted for future, I'm just still a bit clumsy with these]

SS3A DB Curl [both arms same time]
14 x 9, 8, 8 [form a bit dodgy, couldn't find the 12s]

SS3B PJR Pullover
22 x 10, 10, 10

Cable Straight Bar Curl
14 x 18 [just to get a bit more pump with solid form, I liked these]

Notes

Have done 7 of my 8 exams now. That's 21 hours of fucking writing in exam halls. The one I thought would crush me today actually went really well. Last one is Friday and should be my best paper so I'm feeling pretty chilled. Back to the gym this week. This workout was brutal, tried to keep the pace up but my conditioning has dropped from a week of just sitting around like a fatass swotting up. Glad to be back, though.

Exams have been going okay. Attempted a max set of neutral grip chinups at home today and hit 12, which I'm pretty happy with.

28-05-17

Rowing machine for ~5 mins to warm up

Bench
40 x 6
50 x 5
62.5 x 5
70 x 3
77.5 x 3 [+2.5kg, -1 rep, could potentially have grinded out a fourth]
75 x 3 [probably harder than the previous set]
70 x 5
65 x 3
62.5 x 5
57.5 x 3
52.5 x 12

CGBP
52.5 x 3, 5, 7, 4, 6, 8

Seated DB OHP
16 x 12, 11, 9
14 x 12, 10
Done with fuller ROM than previously, bringing the DBs down to touching my shoulders

SS1A Machine Rear Delt Flye
52 x 14, 14
59 x 10, 10

SS1B 1.5 Style Lateral Raises
5 x 8, 8, 8, 8
Trie to bring the DBs up a little bit higher than usual

Machine Preacher Curl
32 x 10
36 x 7, 6
32 x 7

SS2A Incline DB Curl
5 x 13, 12, 12, 12, 10

SS2B L Extention [https://www.youtube.com/watch?v=UnjCmuXwTiQ]
5 x 12
7 x 12
8 x 10, 9, 7
Right definitely a lot weaker than left on these

Incline DB Flye -> Incline Press [i.e. flye until near failure then switch straight to pressing the same weight without rest]
10 x 10+10, 10+10, 10+10

Low to High Cable Flye
9 x 14, 12, 12, 12

Notes

Had a bunch of fun with this workout. Added a lot of extra volume since I won't be back in the gym for over a week, so might as well hit it hard now.