Adarq.org

Workout plan is roughly like this:

Mon
A1 - RDL
B1 - Reverse Nordic
Shrug
A2 - Chins
B2 - Dips
A3 - EZ Bar Curl
B3 - Lying Lateral
Abs

Wed
Lunge variation
A1 - Row
B1 - DB Incline
A2 - Hammer Preacher Curl
B2 - EZ Bar Extension
A3 - Lying Lateral
B3 - Abs

Friday
Leg Curl
Leg Extension
Pendulum Sq
Machine Row
Pulldown
Preacher Curl
Cable Laterals
Abs

Saturday
Bench
A1 - Flye
B1 - Lunge
A2 - Shrug
B2 - EZ Bar Extension
A3 - Side Bend
B3 - Lateral Raise
C3 - Dips

3-5 sets of most exercises. Lowest volume would be hamstrings, probably getting 8 sets (3 RDL, 5 leg extensions), but I feel like that's enough for me since those two movements destroy me. Might drop the Saturday lunges if it feels like too much legs, but it's in there mostly as a glute focus.

The beginner BJJ classes at my local gym are Tues/Thurs, so will try to visit one of those soon, may have to move around lifting according to how sore that makes me/how fresh I want to be going to that. It's a gaining phase, and I want to stay in it for a while to make some real progress, so should have sufficient fuel for plenty of activity.

operation went "perfectly" according to the surgeon. crucially (no pun intended), she didn't have any meniscus damage to speak of, so she can start putting weight on the leg right away. means recovery will be much faster. i have to say, the whole experience this morning was really impressive: everything was smooth, everyone was professional and friendly, from the tech who put in the IV to the anesthesiologist to the people working at the information desk. surgery was scheduled for 7:30 and they got her in the OR at 7:28. with recovery time and post-op instructions and stuff, we were home by noon. she has been in pain since but not an unbearable level. the US health care "system" is insane and unjust on so many levels, but if you're lucky enough - as we are - to live in a big city and have good insurance, it's hard to imagine getting better care of this kind. i'm tired (got up at 4:00 this morning so we could get to the hospital two hours early) but happy things went well and that she's feeling okay now.

Awesome to hear! Hope the recovery goes as smoothly as the procedure

the dance class sounds cool, you should do it. i've been thinking along the same lines for years and honestly the only thing holding me back is embarrassment. same as with voice lessons. not a good reason not to try something new, but there it is.

yeah i know what you mean, that (and schedule clash) is defo the main thing delaying me from going. i'm also considering taking up BJJ, so i should probably just do some intro classes for both and see how it goes

23-06-24

A - BSS
+25s x 10, 9

B - Partial Standing Lateral Raise
25s x 12, 10

A - DB Incline Bench
30 x 13, 11

B - Pullup
+30 x 9, 7, 6 + BW x 7

Incline DB Fly
12.5 x 8

A - Hammer Preacher
10 x 9, 8, 8

B - Lying EZ Bar Extension
32.5 x 12, 8, 6

A - Ab Wheel
a few sets

B - Lying Lateral
10 x 8
7.5 x 10, 8

Notes

Get a weird hip clicking thing on the right side on BSSs if I don't _perfectly_ nail the movement path. Feels like the same awkward thing that hurts me when I do too much running. Annoying bc BSS feels so good in its way. Will play around to find some sort of unilateral movement that works for me, b/c I think it is a productive movement for me.

21-06-24

A - Good Morning
90 x 6, 5

B - Rev Nord
+7.5 x 6, 5

Glute-dominant BSS
+20kg x 10

A - DB Fly
15 x 6, 5

B - Chinup
+40 x 5, 4

A - Preacher Hammer Curl
10 x 10, 8

B - Pushdown
30 x 8, 7

DB Finger Curl
27.5 x 3+3 + 22.5 x 4+5

Notes

Been back for a couple of days, but only mustered the energy to lift again today. Did hit the gym twice while traveling, but it was like DB+pullups since the hotel gyms were severely lacking.

Extremely fun trip. Good mix of touring, eating, seeing old friends, drinking etc. Averaged like 30k steps and sub 6 hours of sleep a day, so hardly surprising that I was wiped out when I got home.

07-06-24

A - RDL
130 x 7, 7, 6

B - Rev Nord
+15 x 11, 9, 7 + BW x 11

Shrug
130 x 20+10+8+5

A - Weighted Pullup
+35 x 6, 5
+25 x 7 + BWx10

B - DB Bench
32.5 x 10, 8, 7

22mm Grip
45 x a bunch of sets

A - Hammer Preacher
10 x 10, 8, 7, 6

B - OA Cable Pushdown
12.5 x 16, 15, 13, 11

Incline DB Flye
10 x 13

Lying Lateral
10 x 8, 7

Cable Lat Prayer
20 x 7,  5

Notes

Ironically finding it much harder to control appetite in this weight gain phase. It's not like I've changed the way I eat -- it's the same basic diet but with more food added on top, rather than like displacing veggies with candy or whatever. In the last year I started a new medication of which a comon side effect is gaining quite a lot of weight. Wasn't an issue in weight loss phase since I knew I was aiming to be hungry or lose weight. In this current phase, it's weird to be aiming for weight gain/stability, but still never feeling full/fully satisfied. Kind of a mind-fuck.

05-03-24

1A Leg Extension
124 x 10, 8, 7

1B Lying Leg Curl
80 x 9, 9, 7

Standing Calf Raise
18 x 24
19 x 14

Glute Kickback Machine
245 x 10, 8 [literally the max weight on the machine lmao]

Pec-Dec
102.5x6 + 95x5 + 80x5 + 65x6 + 50x8


Chest Supported Row
124 x 7
110x7 + 96x6 + 82x7

2A Cable Lateral Raise
11 x 9, 8, 8 + 8x9

2B Overhead Cable Ext
21 x 16, 13, 10 + 16x6

Lengthened Machine Preacher Curl
20 x 6
17.5 x 6, 4
15 x 7

Machine OHP
50 x 7
35 x 13

Notes

33 sets in 43 minutes  Despite low rest and basically every set taken to 9/10 RPE, the "session RPE" was low, guess b/c I'm well fed and not been training a lot.

Feel like since I've not been including squats, I've had some glute atrophy, or at least it's grown relatively less. Will add some glute targetted stuff b/c that's sad to me.

01-06-24

Assisted OAC
-20 x 1
-15 x 1
-10 x 1

OAC Negative
+8kg x 1
BW x 1, 1

22mm Grip
45 x lots

DB Flye
15 x 12, 9, 7

Pushdown
30 x 16, 14, 13

DB Preacher Curl
15 x 5
12.5 x 11, 8

Lateral Raise Kas Set
7.5 x ~21+7+10

Hammer Curl Kas Set
7.5 x ~18+6+6

Notes

Going to freestyle training for a bit. Away for a week for a friends wedding soon. Back to serious programming after that, probably.