Adarq.org

31-12-24

Run - 5.5k, 30:33

02-01-25

Reverse Lunge
110 x 5, 4

Incline Fly
25 x 6
22.5 x 10 + Inc Press x 11

Chin
65 x 4
55 x 6
40 x 9

Lying Lateral
15 x 10
12.5 x 13
10 x 16

Flat Hammer
15 x 12, 10

Incline EZ Tri Ex
42.5 x 9, 7

Deficit Pushup
+20 x 10

28-12-24

Run - 5.42k, 30:14

Just noticed you've been writing "Bicel" for a few weeks, lol

how are you loading them?

Barbell held on back in low bar position. Balance hasn't even vaguely been an issue, to my surprise. Like, this feels more stable than any BSS variation I've done.

17-12-24


Good Morning
100 x 11, 9

Flat Hammer Curl
15 x 9, 7
12.5 x 15

Lying Lateral
15 x 10
12.5 x 13
10 x 6

Notes

Still like 9/10 quad/glute soreness from those lunges. Totally wrecked. Pecs/lats/tris also sore, so just trained what felt ready.

Quote from: Joe on December 11, 2024, 07:06:18 am

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.

Yup, best city in the world for range/variety of food imo. Amusingly, one weakness compared to London/NYC was actually range of Chinese cuisine. You have a lot of the local+Peranakan Chinese dishes, so lots of Teochew etc, and Cantonese is popular everywhere. But other regions (Xinjiang, Sichuan, Hunan) are better represented in the big Western metropolises. However, this is changing because big chain restaurants in China aren't making that much money internally, so they're expanding to nearby markets. Didn't avail myself of any for obvious, but was fun to hear about China economic stuff feeding into local food culture.

11-12-24

CG Bench
90 x 6, 5, 4

Flat Hammer Curl
15 x 8, 6
12.5 x 12

Wide Pullup
+25 x 8, 6

OH Cable Ext
17.5 x 8, 8, 7

Incline Fly
20 x 9, 6

Lat Prayer
37.5 x 7, 6

nice! where'd you go?

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

21-11-24

Run - 9.44k, 48:04

22-11-24

Stationary bike - 25 mins easy

23-11-24

Reverse Lunge
90 x 7, 6, 5

Chin
+60 x 6
+45 x 9, 7

Incline Fly
22.5 x 7, 5
20 x 10

Lat Prayer
40 x 10, 8

Rear Delt Cable Fly
15 x 13, 12

EZ Curl
47.5 x 12, 10, 9, 8

OH Cable Ext
17.5 x 12, 10, 9, 8

Weighted Deficit Pushup
+20 x 10, 8

Lying Lateral
15 x 10
12.5 x 12
10 x 17

Notes

Few nice days of training. Feel full all the time for last couple of weeks. Traveling for a couple of weeks, so that'll be a nice reset from a forced eating pattern. Likely will end up eating a lot regardless, thoguh, but less systematically. Shuold have some gym access so will try to do a lil bit of training while away, but won't be a priority.

18-11-24

CG Bench
105 x 1 [super easy]
97.5 x 5 
95 x 5
90 x 5

Reverse Nordic
27.5 x 8, 7, 5 + BWx9

Chin
60 x 5
45 x 9, 7

Lateral Raise
25 x 15, 13, 12

Bench Hammer Curl
15 x 9, 7
12.5 x 12

Pushdown
50 x 8, 6
45 x 11

Good Morning
105 x 7, 6, 5

Notes

I can just feel my hamstring flexibility eroding from the running volume. Might switch GMs to like SLDLs from the floor or with a deficit bc I don't want to lose that.