Adarq.org

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.

14-10-24

RDL
170 x 8, 5

Reverse Nordic
20 x 7, 6 + BWx12

Bench [wide/normal grip]
90 x 5, 5

Chinup
+40 x 10, 9

Lying Lateral
15 x 8, 6 +10x8

Pushdown
45 x 10, 8 + 40x8

EZ Curl
45 x 9, 8

Neck Curl
15x13 + 10x13

Lateral Neck
11.25 x 10

Ab wheel

Notes

Not 100% recovered from cold, but enough to have a basically full strength workout. Dunno why I did wide grip bench, prefer the feel of close-grip.

shots knocked me on my ass. i slept until noon and have barely been able to get off the couch today. woof. worth it but jesus christ, taking sick days was more fun as a kid.

flu shot has got hands this year, my wife and i are totally wrecked

08-10-24

Run - 4 x 4' On / 3' Off [0.90km, 0.90km, 0.90km, 0.90km]

Notes

Well, that's consistent pacing, lmao.

06-10-24

Run -- 48:30, 8.40km [5:46 pace]

04-10-24

Seated Leg Curl
96x13 + 82x12 + 75x15

Leg Extension
145x8 + 125x6 + 105x8

Adductor
102.5x13 + 87.5x11 + 80x10

Abductor
14x13 + 12x11 + 10x10

Pendulum Squat
45 x 5

Low Row
150x7 + 130x7 + 110x8

OA Pulldown
8x8 + 7x7 + 6x8

Preacher Machine
20x14 + 15x11 + 10x16

Lateral Machine
70x15 + 60x10 + 50x12 + 45x8

Notes

busy few days so not feeling 100% recovered, maybe had a mild cold? as such, abbreviated/drop-set focused workout