Adarq.org

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.

26-05-17

Chins
BW x 4, 4

OHP
Bar x 5
30 x 5
40 x 5
45 x 5
50 x 5 [+2.5kg, -2 reps, though +3 reps from last time I did this weight]
47.5 x 3
45 x 3
42.5 x 5
40 x 5
37.5 x 5
35 x 11

Incline Bench
35 x 6
45 x 5
52.5 x 3, 5, 7, 4, 6, 8 [this was pretty rough so may stick to this weight next time round, however far away that may be]

Dips
BW x 12, 9, 9, 8

SS1A: Facepulls
14.7 x 14, 14
17 x 10
14.7 x 14, 12

SS1B: Lateral Raise
7 x 14, 13, 12, 11

Low to High Cable Flye
3.4 x 17
5.7 x 12
3.4 x 16

Hammer Curls
10 x 10
16 x 6 [lol too heavy really]
14 x 9, 8

Notes

Good workout. Catching up on sleep is great. Will probably finish this week out [i.e. the deadlift and bench workouts] and then not train again until 5th or 6th June.

24-05-17

Bench
50 x 6
62.5 x 6
70 x 4, 4, 4
65 x 5
62.5 x 6
57.5 x 7
52.5 x 12

OHP
30 x 6
40 x 3, 5, 7, 4, 6, 7
Had to go at a much busier time than usual and all the racks were in use so used a fixed bar. A bit awkward to clean it since the ends don't rotate, and wasn't quite able to get my usual grip.

Chins
BW x 5
+10 x 5, 5, 4, 4, 3
BW x 8

Chest Supported Row [instead of Pendlay to give lower back some more rest]
36 x 10, 10, 10, 10
Quite liked this, good rear delt and traps feeling

Narrow+Neutral Lat Pulldowns
38 x 14, 12, 12

DB Incline Press
22 x 10, 10, 9, 8

SS1A: PJR Pullovers
22 x 8, 8, 8
These are *soooo* much better than overhead extensions

SS1B: DB Curl
14 x 8, 8, 8

Notes

Weak feeling exercise. Unsurprising due to stress of exams (had two of my eight so far) and concomitant lack of sleep. All is going pretty well so far, though.

Thanks FP! Some good thoughts in that article. I may try that in place of the reverse lunges next time around. Leg presses were definitely a quad dominant movement for me when I was doing them, so I will tyr them out again, too.