Adarq.org

28-06-17

Chins
BW x 6, 6

OHP
Bar x 8
30 x 5
42.5 x 5
47.5 x 3
52.5 x 5 [blargh, same as when I did this a few weeks ago]
50 x 3
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 12

Incline Bench
35 x 6
45 x 5
55 x 3, 5, 7, 4, 6, 8 [not so difficult]

SS1A Chest Supported Row
45 x 10, 10, 10, 9 [grip was giving out a bit]

SS1B Machine Dips
82 x 9, 9, 9, 9

Cable Lateral Raises
5.7 x 8
3.4 x 14, 14, 14, 12

SS2A Facepulls
19.3 x 14, 13, 13, 13, 12

SS2B Pallof Press
10.2 x 12, 12, 12, 12

Cable Pushdowns
3.4 x 40, 40, 30

Hammer Curls
12 x 16, 13, 12 [one more session at 12 then I'll move up to the 14s]

Notes

Just felt quite weak today. Grip being shitty fits with it just being a down day. Nice, then, to match a previous weight hit on a good day on the OHP. I'll move up to 55 for the top set next week and see what's what. My baseline strength is definitely going up (hitting 42.5x3,5,7,4,6,8, back off sets easier, hitting 35x12, etc), so it's just a matter of time and a good day until some nice PRs come.

The nice thing about this programme is that the accessory work is fun even after shitty main movements.

26-06-17

Bench
Bar x 10
40 x 6
57.5 x 8
67.5 x 6
77.5 x 4, 4, 3
72.5 x 5
67.5 x 6
62.5 x 7
60 x 8

SS1A Chins
BW x 5
+10 x 6, 5, 5, 5, 5, 4, 4
BW x 8

SS1B OHP
27.5 x 6
32.5 x 5
42.5 x 3, 5, 7, 4, 6, 7

DB Row
28 x 10, 10, 8

DB Incline Bench
22 x 12, 11, 10

Cable Rope Curl [different cable rack]
17 x 10
21.6 x 8
26.1 x 5
21.6 x 8

Cable Upright Row
17 x 14, 14, 14

Cable Rotation
10.2 x 10, 10, 10

Cable Pushdowns
5.7 x 40
7.3 x 30

Notes

Very standard workout.

i feel like i've said this before, but i chuckle every time i see your signature. it's the best signature on here, and i say that as the guy with the second-best signature.

lol, yeah, bjpenn was a hilarious character

Edit: my favourite part is definitely the "parnets" misspelling

22-06-17

Sumo Deadlift
60 x 5, 5, 5
80 x 3
100 x 3, 3, 3, 3
80 x 3

Front Squat
50 x 4
65 x 3, 5, 7, 4, 6, 8

Chins
BW x 11, 9, 6

Neutral+Medium Cable Row
59 x 8, 8, 8
45 x 14

Wide Grip Lat Pulldown
52 x 9, 9
45 x 12, 10+32x10
The narrow+neutral handle was in use elsewhere so I figured I'd just change up the grip. I like this a lot, very different feeling.

DB Seal Row [done on ~30* incline]
14 x 12, 12, 12
This exercise is so great.

Calf Press
107 x 12, 12, 12, 10
93 x 14
Very slow with pauses in stretched position.

SS1A 45* Back Extension
BW x 15, 15, 15, 15

SS1B Cable Crunch
35.2 x 10
37.4 x 10, 10
39.7 x 8

Notes

Still keeping deadlifts light. The triples were pretty easy. Still getting used to form. Nice to get through this without any back pain, again. Extensions gave a great lower back pump, so will keep them around as they're probably useful for specifically strengthening the muscles around the vulnerable area.

Solaris is the best sci-fi film.

19-06-17

It's so hot, was pretty sweaty just walking to the gym.

Cycle ~5 mins

Bench
Bar x 8
40 x 6
57.5 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 6 [missed 7th, I only rest about 90 seconds, so with a bit more could certainly have hit it i reckon]
57.5 x 8

SS1A Chins
BW x 4
+10 x 3
+20 x 2.5
+10 x 5, 5, 4, 4, 4

SS1B OHP
30 x 6
42.5 x 3, 5, 7, 4, 6, 8 [was really not expecting to hit this. OHP is growing so well]

DB Row
26 x 10, 10, 10

DB Incline
20 x 15, 13, 10 [form better yet!]

PJR Pullover
22 x 12, 12, 10

Cable Rope Curl
27 x 15
32 x 12, 12

Cable Upright Row
14 x 16
18 x 16
27 x 12
Really liked this. Didn't feel any shoulder issues, since I think the rope gives a good amount of freedom, and it was a nice + slightly different side-delt feeling to just raises.

Pallof Press
27 x 6, 6, 6+max hold
Probably a bit heavy

Notes

Happy with how bench and OHP went. Did not expect to only miss one rep between them.

Bought creatine and l-citrulline to try out. Creatine I expect to have a decent impact since I get basically none in my diet since I'm vegetarian. L-citrulline I'm a bit more dubious about but it's fairly cheap and well supported, and in the worst case the better pumps could be fun.

15-06-17

Stationary bike ~10 mins

Front Squat
Bar x 8
40 x 5
60 x 3
67.5 x 5
75 x 3
82.5 x 4
77.5 x 3
70 x 3
60 x 6, 6
Pretty much free of back pain here, so shall stick w/ front squats for a while now

Back Extension
BW x 10
+12 x 7, 7, 7
BW x 20

Chins
BW x 10, 8, 7

Neutral+Medium Grip Cable Row
52 x 12, 12, 11
39 x 16
I get such a good trap pump from these

Neutral+Narrow Grip Lat Pulldowns
59 x 6
52 x 9, 8, 8
39 x 13

DB Seal Rows
12 x 12, 12, 12
Tried instead of shrugs, I like these more

Calf Press
100 x 8
127 x 12
134 x 8, 8, 8
100 x 15

Cable Crunch
32.9 x 18, 18, 16, 14

Notes

So I shall use front squats in place of back squats. Not sure what to do for hip dominant movement. I think RDLs were actually fine lower-back wise, so perhaps shall try them out as a main movement again next week.

13-07-17

Squats
Bar x Lots
70 x 5
90 x 5
100 x 3
112.5 x 3 [definitely better depth than last week]
105 x 3
100 x 3
95 x 3
87.5 x 5

Called squats here and skipped RDLs because lower back feeling fucky in that same old spot on the lower right. More on this in the notes section.

Reverse Lunge
24 x 8, 8, 8 [slightly shorter steps resulted in a nice balance between quads and glutes]

Leg Press
100 x 12
130 x 10, 10, 10

Leg Curl
36 x 14, 12, 11 [much stricter than previously]

Calf Press
113 x 10
127 x 8, 8, 8
I have almost maxed out this machine, which is exciting

Cable Crunch
32.9 x 14
37.4 x 10
32.9 x 12, 12, 11

Bayesian Cable Curls
10.2 x 7, 7, 7

Notes

Have been getting occasional lower back twinge/pain from squats and deadlifts, but it was more consistent/a bit worse today. I am going to take a couple of weeks off of back squats and deadlifts. Front squats and RDLs have actually not caused issues/pain, so I will stick with them and see how that goes. I'm not a powerlifter and I'm not training for sports, so while squats+deadlifts are fun and great exercises they're not essential for my goals (get jacked/generally stronger) at the moment.

Going to be more judicious about ab/core work, maybe doing it nearly daily. Going to be more regular about warming up to squads/DLs, which certainly helps. I just get anxious doing that in a public gym because often it means I might end up having to wait around for a rack, but that's a small sacrifice to make to reduce injury chance.