Adarq.org

13-07-24

CG Bench
80 x 10, 9

45º Incline Bench
60 x 7, 6

22mm Grip
45 x 1
50 x 1
51.25 x 1 [pretty easy]

Incline Fly
12.5 x 10, 8
10 x 15

One-Arm Pushdown
15 x 9, 7
10 x 16

Finger Curl
22.5 x 7+6, 6+6
17.5 x 12+6

Barbell Side Bend
40 x 9, 7

Lying Lateral
10 x 11, 9, 8

Reverse Wrist Curl
30x10 + 25x10 + 20x13 + 15x16

Reverse Crunch
BW x 11, 8, 7

Neck Curl
6.25 x 13, 11 + 5x10

Neck Extension
17.5 x 13, 10

Notes

Good workout. Going to try to commit to this being the last little exercise selection tweak, just want a bit more incline work, and so many dips can be a lot on the shoulder.

Skipped shrugs because after yesterday's workout, and a bit this morning, i was feeling a tweak in my right mid trap. Felt better during and after the workout, so am not concerned long term, but been pushing trap volume given all the rowing/pulling work + shrugs and neck stuff.

Adding reverse wrist curls b/c apparently they can help finger flexion strength, and I guess it's good to balance both sides. Also have a jacked back of the forearm looks very cool imo.

11-07-24

BJJ class -- 45 mins, working on basics of a takedown and some defence

Notes

Free trial expired and I'm still going. Got the 2/weekly class membership, but I think there's a strong chance that I'll move to the unlimited if I'm still having this much fun next month. Will try the beginners class instead of the intro class some point soon -- was told by one person that it's good to do ~10 intro classes to get some basics down first, but others have said that that advice is primarily aimed at people with a minimal exercise background.

09-07-24

45 min intro BJJ class.

Notes

Even more fun than last time. The hooks are sinking in. Easy enough recovery wise to combine 4 x hard lifting with 2 x of these intro classes, since they are not very taxing. My baseline cardio may not be great, but my low-rest lots of superset/circuit style lifting feels very specific fitness wise for bjj, so so far i've not been even vaguely out of breath (esp compared to my partners)

06-07-24

A - CG Bench
80 x 9, 8, 7

B - 22mm Grip
45 x 1
50 x 1
51.25 x 1 [pr on this implement]

B - DB Finger Curl
22.5 x 8+4, 6+5
17.5 x 15+6

A - Dips
+16 x 13, 11, 9

B - Shrug
140 x 22, 15, 12+6

A - Incline Fly
12.5 x 9, 8
10 x 10

B - One Arm Pushdown
12.5 x 12, 10, 8

Side Bend
30 x 13 + 9 + 7

Lying Lateral
10 x 8 + 7.5 x 8 + 5 x 10

Neck curl
Drop set from 5 > 3.75 > 2.5 > 1.25

Neck Flexion
Drop set from 15 > 12.5 > 10

Notes

well, that was tiring but felt great and productive.

feel like my traps are already visible growing, which is fun. never really trained them before.

oh, another reason to go back to normal rather than one-arm pulldowns: one armers make my pecs sore. had forgotten about this from one-arm pullup training too. there's some fancy setups you can do to avoid that but cba at this stage, would rather just grip it and rip it.

04-07-24

Brazilian Jiu Jitsu - 45 min introductory class

Notes

Well, that was fun. Will probably be going back next week, since first week of classes is free. Can see how people get addicted to this once you actually have enough skills to spar practically.

Biceps are sore today. Super rare for me. Guess this hack-y preacher set up I've been doing is finally optimised. It's inspired by this: https://www.instagram.com/reel/CpQKChasbFM/ But the arm support is just my barbell in the rack with a yoga mat slung over it.

Glutes quite sore too, though sadly also have a bit of that familiar hip pain. We'll see how that goes.

Feel like to live my happiest life, I'd want to be doing some form of exercise/physical activity like 3 hours a day. Sigh, maybe one day.

Hope those who celebrate have a fun 4th of July!

02-07-24

Stationary bike 25 mins

One Leg Calf Raise
BW x 34, 26, 20, 18, 16

Neck Flexion
5kg x 3 sets, cba to count reps

Neck Extension
15kg x 3 sets, see above

Notes

Long pause at bottom in stretch on the calf. Means each set takes like 60-120 seconds, tedious, didn't think I'd get so many reps. Will load them next time. Got so many reps b/c I did them in the style examined in the study outlined here: ?img_index=2

Bringing back neck training b/c been lazy with it and i think a bigger neck looks cool, and I guess it would be helpful for BJJ if i get serious about that. Surprised how little soreness from shrugs interacted with the neck extensions in particular!

29-06-24

 Close-Grip No-Arch Bench
80 x 8, 7, 6

Curtsy Lunge [https://www.youtube.com/watch?v=LNftuGcxVhY]
+30 x 6
+50 x 6

Side Bend
27.5 x 14, 12, 11

Incline DB Flye
12.5 x 9, 7
10 x 12

Lying EZ Bar Extension
30 x 12, 10, 9

Shrug
140 x 12, 10, 9

Lying Lateral
10 x 8
7.5 x 10, 8 + 5x7

Dips
BW x 16 + 9 + 6

Notes

Attempted a standing ab wheel set at the end, but between side bends today and abs yesterday, that was a no-go.

Not bothering to record the exactitudes of what is super-setted with what, since this was done at home and I moved pretty freely between exercises as I felt ready/rested etc, but basically everything was supersetted with something, so this workout took like 50 mins or so.

Quads very sore, so just experimenting with the curtsy lunge. Felt good on glutes, nice to get some lateral movement, and didn't bother my hip, so will include this. May not push them super hard in this session, but will keep them here for more lateral practice, and try to progress the more on the Wednesday sesh.

Doing this variation of bench bc it gets a bigger chest stretch than a more powerlifting style, even if I end up using less weight. Will be cool to see where I can push too with this style though. I feel like my ability to get reps on bench is very bad compared to 1rm.

Doing side bends for a few reasons. One, I don't really like any of the ab exercises I find it convenient to perform at home, other than ab wheel. Two, I tried a human flag the other day and it was basically trivial in terms of back/shoulder strength, but my obliques felt like they were going to rip apart. Three, I have a narrow waist but wide hips, so wonder if filling out obliques a little bit will ameloriate the hourglass figure a touch.

Random note: have got into making burritos for lunch, and, while it is wasteful, toasting them a bit in a pan and then wrapping them in foil is a gamechanger.

Edit: mid traps nice and sore today from the T-bar rows + kelso shrugs. mid and upper traps a priority for me so am glad they get properly worked.

28-06-24

Seated Leg Curl
82 x 10, 8, 7
75 x 12, 10

Leg Extension
135 x 9, 8, 7

Pendulum Squat
30 x 7, 6

Wide Grip T-Bar Row
75 x 9, 8, 6 + 6 Kelso Shrugs

Narrow Neutral Pulldown
110 x 6
100 x 6
90 x 7
80 x 9

Machine Preacher Curl
15/5/0 x 8, 7, 6
10/5/0 x 10, 8

Cable Lateral
11 x 12, 10
8 x 10, 7
6 x 10, 8, 6
4 x 10

Cable Crunch
38 x 7
36 x 9, 7
33 x 7

Machine Calf Raise
20 x 9, 8, 7, 6

Machine Crunch
67.5x6 + 60x5 + 45x8

Evening

DB Finger Curl
22.5 x 6+6, 5+5
20 x 7+6, 6+5