Adarq.org

Gym work 69

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

20x6
20x6
40x6
60x6
70x4 (difficult)
65x6
65x4 (difficult)

Deadlift:

60x6
90x6
110x6
110x6
90x6


Landmines (push press):

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

Leg curls:

10, 10, 10 (different weights)

Bodyweight: 91.0 kg (same)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench press felt weak. The first set of 70x4 felt very difficult. 65x6 felt OK, then the second set with 65 felt difficult again. I just don't have enough "oomph" when I bench press - I don't find the right position to express my pressing.

Deadlifts were so-so but 110 kg is not that bad.

Gym work 68

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

20x6
60x3
60x3
60x3
60x3
60x3

Medium bar squat in OL shoes:

20x5
60x5
80x5
100x3
80x5

Zercher squat (felt great, despite my knee):

20x5
40x5
40x5
40x5

Neutral grip chinups:

BW+5 kg chain x 5
BW x 5

Bodyweight: 90.6 kg (-0.4 kg)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench felt pretty weak, squat the same. I did a few pistols on my left leg with 20 kg held in front of me. Zerchers felt great, despite using a very low weight - that upright posture makes the leg do all the work so it feels good.

Gym work 66

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
60x8 (30 kg dumbbells)
60x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 5 sets
3 reps x 3 sets (bodyweight only)

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

30x10
30x10
30x10

Front plank:

DND

Bodyweight: 91.9 kg (+0.8 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I slept badly and also felt very tired yesterday, so it wasn't an optimal workout. Felt tired. A "good" workout given this. I will transition towards a more explosive kind of work and really focus on losing weight.

Gym work 65

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

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

Gym work 63

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: 10
----------------------
Chinups:

BW x 8
BW x 6

Hip thrusts:

60x10
110x10
110x10
110x10
100x10
60x10

Ab wheel rollouts:

10
10

Some kinetotherapy exercises

Bodyweight: 91.3 kg (same weight)
Exhaustion level: 10/10
Rating: Fine

Comments:

Didn't sleep well, woke up, went back to sleep again, so I didn't feel well today. Found the hip thrusts very tiring systemically, given these conditions. Still, the form was good - I achieved full hip extension/hyperextension on pretty much all the reps, with a small pause at the top, in full extension. Will do some kettlebell overhead presses later on.

Gym work 62

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 9 sets

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

10x10
20x10
20x10

Front plank:

1 min

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

Comments:

First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.

Gym work 60

Bird dogs: 10x2
Dead bugs: 10x2
Ab wheel rollouts: 5
----------------------
Medium bar squat:

20x6
50x6
80x6
100x5
100x5
80x5 (explosive)
50x5 (very explosive)

Dumbbell bench press:

35x10 (17.5 kg dumbbells)
35x10
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)

Leg curls:

80x10
80x10
80x10

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

30x30 (30 kg dumbbell for 30 seconds, each side)
30x30

Leg raises ++ Ab machine crunches:

10++80x10, 80x10, 80x10

Bodyweight: 91.1 kg (-1.2 kg)
Exhaustion level: 8.5/10
Rating: Good

Comments:

First time back in the gym since before Christmas. Leg strength was shaky - bar felt light on the back but I didn't have the leg strength, which is unusual for me. Other stuff was good. I'm also lighter and will continue to get lighter.

Gym work 58:

Bench press:

20x5
20x5
50x5
70x6
70x5
70x5 all time
50x15 all time

Stepups:

30x10 (15 kg dumbbells)
30x10

Ab wheel rollouts ++ Birddogs ++ Deadbugs

10 ++ 10 ++ 10
10 ++ 10 ++ 10

Seated V-grip cable vertical pulls to chest (single arm):

40x10
40x10

Single leg wall-sit:

2x20s each leg, jump-specific angle

Glute cable kickbacks:

1 small + 3 big plates x 10
1 small + 5 big plates x 10

Bodyweight: 92.0 kg (-0.2 kg)
Exhaustion level: 8/10
Rating: Great

Comments:

Yet another bench press all time , this time in terms of total reps in 3 sets - for the first time I do more than 15, with the final set with 5. I also got a 50x15 for the volume set, which is great.

I bypassed the Bulgarian split squats today - my left knee is bugging me after the pistols that I've done and my right knee feels like something will come out of the skin on the side of the kneecap. So I have to take it easy. I've done some core work and glute work, instead. I really need to lose weight, I'm waaaay too heavy for athleticism.