Adarq.org

Gym work 40:

Bench press:

20x10
40x5
60x10
60x5
60x4

Low bar squat:

20x5
50x5
70x5
90x3
90x3
90x3

Chinups:

6, 3, 4

Cable kickbacks:

3 pins x 10
5 pins x 10
6 pins x 10 (felt great)

Bodyweight: 90.4 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Rainy outside and still had a gym membership, so I did this workout. Neck not happy about the bar on my back.

Gym work 39:

Bench press:

20x6
40x6
60x3x9 (9 sets of 3 reps)
60x6

Low bar squat:

DND, small right leg injury at the adductor

Landmine push press:

15x20
15x20

Landmine one-leg deadlift:

15x15
15x15

Landmine twists:

empty barx10
7.5x10

Bodyweight: 89.6 kg (+0.3 kg)
Exhaustion level: 8/10

Comments:

Good workout, kind of tiring.

Still around

Nobody can figure out my knee pain

5 physical therapists
5 chiropractors
1 hijamah expert
1 biomechanics expert
1 massage therapist
1 accupuncturist

Crazy stuff

I have terrible chronic neck pain in the cervical area and thoracic "squeezing pain" as I sleep. No luck with any doctor, they're useless. They look at the MRI, don't see much, so their conclusion is "you're imagining it!". They can't say "I'm just incompetent and I don't care", so they blame it on you. It's very convenient when you think about it.

MRI says tendinosis on both Achilles.

Anyway, I went today in the park and had three dunks on the small rim.

Went in the park and played some 3-on-3. Did some dunks on the small rim, tried two dunks on 10 feet, was very very close on one of them. I have terrible Achilles tendinitis in both feet and left home with stinging in the right Achilles. Will need to take a long break from everything.

Here's a dunk at the 2.88m rim from today:

<a href="http://www.youtube.com/watch?v=zC8XKz17mG4" target="_blank">http://www.youtube.com/watch?v=zC8XKz17mG4</a>

I put a pic of the highest point in the attachements.

Gym work 35:

Bench press:

20x6
20x6
50x3
70x3, 3, 3, 3, 3, 2, 3, 2, 2, 2

Medium bar squat:

20x6
50x6
70x6
90x3
120x2 (closest to failure I have ever been)
90x6
90x6

Seated cable pulls to chest:

60x10
80x10
100x8

Leg extensions + leg curls:

40x10, 60x10 (both exercises)

Bodyweight: 89.1 kg (-0.2 kg)
Exhaustion level: 9/10

Comments:

I went with 70 kg for the intense 3 rep sets and it was a success - I've only managed 2 reps here and there but mostly 3. Will stay at 70 kg. The 120 kg squat second rep was truly a max rep, very very close to failing it.

Gym work 34:

Bench press:

20x6
20x6
40x6
55x10
55x8 (-1 reps)
55x6 (-1 reps)

Medium bar ATG heel elevated squat:

20x6
60x6
80x6x3 (explosive)

Triceps cable pulldowns (slow tempo):

20x20
20x12
20x10

Glute cable kickbacks:

4 pins x 10
5 pins x 10
5 pins x 10

Landmine push press:

bar x 10
bar+20kg x 10
bar x 10

Leg extensions:

40x10
56x10

Leg curls:

40x10
56x10

Bodyweight: 89.8 kg (-0.6 kg)
Exhaustion level: 7/10

Comments:

Went to gym without training partner so I had to take it a little safer on the bench press. Still, I'm not satisfied, should be stronger.

On the squat I tried doing high bar but it aggravates my neck injury and just a simple 2 cm lower makes the weight feel like a feather. It's the difference between struggling with a bad position and having good, explosive reps while still having a pretty vertical back. I will stick with the "medium bar" position. Other lifts were good.

Gym work 33:

Bench press:

20x6
60x3x9
60x5 (very difficult, supported last rep)

Seated cable pulls to chest:

60x10
80x10
100x8,7

Deadlift:

20x5
60x5
80x5
100x5
100x5 (pretty easy)

Leg extensions + leg curls:

40x15, 60x15 + 60x10, 80x6+64x4+48x4+32x5 (or something like that, a continuous set)

Bodyweight: 89.4 kg (-1.3 kg)
Exhaustion level: 9/10

Comments:

Experimentally went to the gym at 18:30 and it was as bad as anticipated: 28 people in the gym and very hot. All places were occupied. Even so, we managed to do a decent job with what we had.