Adarq.org

08-11-24

Reverse Lunge
80 x 7, 6, 5

Chin
60 x 5
45 x 7, 6

Cable Rear Delt
15 x 9, 8, 7

EZ Curl
47.5 x 9, 8, 7, 6, 5

Cable OH Extension
18.75 x 11, 9, 7
15 x 17

Lateral Raise
25 x 12, 10, 9, 9

05-11-24

Run -- 8.61km, 49:15

06-11-24

Good Morning
100 x 10, 7

Wide Grip Pullup
+25 x 9, 8, 7

CG Bench
90 x 6, 5

Bench Hammer Curl
15 x 8, 7
12.5 x 14

Incline Fly
20 x 10, 8

Lat Prayer
37.5 x 10, 9

Lying Lateral
12.5 x 15, 13, 11

OH Tri Ext
17.5 x 14, 12, 10

Side Bend
55 x 9, 8, 6

Neck Curl
16.25 x 16, 13

Side Neck
11.25 x 10
10 x 13

Notes

Hmm left pec still a little dodgy. Will rest from chest stuff at next workout. Otherwise good.

01-11-24

Lat Prayer
35x14 + 30x8 + 25x7 + 20x12

Incline Fly
20x10 + 17.5x7 + 15x8 + 12.5x10

Pushdown
45x12 + 40x10 + 35x11 + 30x14

Bench Hammer Curl
15x6 + 12.5x7 + 10x10 + 7.5x14

Lateral
25x12 + 22.5x9 + 20x11 + 17.5x13

Reverse Nordic
25x11 + 10x7 + BWx11

Reverse Lunge
80 x 5

Good Morning
90 x 7

Notes

Squeezed in an accelerated workout.

Did the lunges with a barbell. Think that's a winner for me. Did them no rest between legs, which sucked, since the off leg does actually do a lot of work. In a normal workout, will do them with rest between legs. No hip botheration at all -- I think stepping back sort of creates "separation" in the joint, compared to things like a BSS or squat, where it feels like the femur is being pulled into the socket and getting gummed up.

Insane brachioradialis doms from the wednesday's curls.

29-10-24

Run -- 6.00k, 33:51 min

30-10-24

1A Good Morning
100 x 7
95 x 8, 7
90 x 6

1B Wide Grip Pullups
+25 x 7, 6, 6

2A CG Bench
95 x 5
90 x 5, 4

2B Flat Bench Hammer Curl
10 x 15
12.5 x 6
10 x 14

Incline Fly
20 x 8, 6

Lat Prayer
35 x 8, 6

Lateral Raise
22.5 x 16, 14, 13

EZ Bar Tricep
42.5 x 8, 6
37.5 x 8

Neck Curl
16.25 x 12
15 x 15

Lateral Neck
10 x 15, 12

Side Bend
55 x 8, 7

Ab wheel x 2 sets

Notes

Pullups done with super wide grip, chest up. Get a nice row-like stimulus, a lot of rear delts and mid traps. Feels good.

Lat prayers b/c I've maxed out my dumbbell. Stole an idea from instagram -- wear the pullup belt with some weight on it so that i don't get super light on my feet/sort of picked up from the ground while doing the lat prayers. So much more stable, loved it. Lot more control/better stretch as compared to pullovers, too.

26-10-24

1A CG Bench
102.5 x 1
95 x 6
90 x 6, 5

1B EZ Curl
47.5 x 11, 10, 9

2A Chin
+50 x 5
+40 x 7, 6 + BWx8

2B OH Cable Ext
17.5 x 12, 10, 9

3A Back Squat
120 x 5, 5

3B Lying Lateral
12.5 x 13, 11, 8

Good Morning
90 x 8, 6

Incline Fly
20 x 7

Neck Curl
15 x 15, 13

Lateral Neck
10 x 12, 10

Finger Curl
30 x 6+5

Abs

Notes

Lol have evolved into doing Starting Strength. Sadly don't think I will be able to make squats a regular movement, tho. Really irritate that old injury in my right hip -- same issue with doing like BSS or standard leg press, just at a certain depth I get a weird burning sensation. Hence making reverse nordics my main movement there. Will try to play around and find something else I can do additionally, tho.

23-10-24

CG Bench
85 x 9, 7

Chin
+50 x 6, 5 + BWx15

Incline Fly
20 x 6
17.5 x 9

Pullover
32.5 x 11, 8

Lateral
22.5 x 15, 13, 13

EZ Curl
42.5 x 11, 10

EZ Tri
42.5 x 10, 7

Side Bend
55 x 7, 6

Neck Curl
15 x 15, 10

Finger Curl
30 x 6+4
27.5 x 10+6

21-10-24

1A CG Bench
95 x 5
90 x 7, 5

1B Rev Nord
+25 x 9, 7, 6 +10x6 + BWx6

2A Good Morning
95 x 8, 7

2B Chin
+46 x 7, 6 + BWx13

3A Lying Lateral
15 x 9, 7
12.5 x 11

3B EZ Curl
47.5 x 8, 7, 6

3C Overhead Cable Ext
15 x 15, 13, 12

Finger Curl
32.5 x 5+4
27.5 x 7+5

Abs

Notes


Also did some very light neck stuff. No pain (also no day-to-day pain either), but there was a bit of "crunching" when I did right-sided lateral neck extensions, so clearly some residual inflammation. Progress

Bench felt rly good. 3x week, bro time. Somehow reverted to a very "stick to basics" routine lately, but that's fun. Maybe should include some sort of rear-delt movement since that might be slightly neglected, otherwise I think everythign is covered. Might try out barbell lunges, scary as they are.

V good workout overall. RDLs getting so heavy, so might stick with this GM switch, or maybe switch to deficit RDLs and go for a rly long ROM/big stretch. Play it by ear. GMs have to be careful since it is very easy to cut ROM since you have no clear landmarks while moving, might need to take regular video to keep self honest.

unsolicited: do not fuck with tendon and ligament irritation.

For sure. May try to keep runs a little shorter, since it has only ever appeared at either the ~40 min mark or later reps on a workout. Also getting some new shoes in the vague hope that will do something.

17-10-24

Run - 42 min, 6:00 pace

19-10-24

CG Bench
90 x 1
100 x 1
90 x 6, 6, 5

Rev Nordic
+25 x 8, 7, 5 + 10x6 + BWx6

Chin
+45 x 7, 6, 5

Good Morning
95 x 6, 6

Incline Fly
17.5 x 10

EZ Curl
42.5x12 +37.5x8
42.5x8 + 37.5x6

Pushdown
45x8 + 40x8
45x6 + 40x7

Lying Lateral
15x8 + 10x11

Notes

Still feeling not fully recovered from this cold, and, relatedly, recovering slower from training. So, lower volume cmobined Fri/Sat workout here.

Strained my neck on Monday and it's still not back to 100%, but is a lot better.