Adarq.org

15-05-24

Assisted OAC
-20 x 1
-12.5 x 1
-6.25 x 1
-12.5 x 1
-22.5 x 3, 3, 3, 2, 1+1+1 [i.e. last was RLRLRL minimal rest]

A - DB Finger Curl
22.5 x 10+5, 7+5
20 x 8+6, 6+5

B - DB Preacher Curl
10 x 10, 9, 8, 7

C - Rear Delt Cable Flye
10 x 14, 12, 11+6

A - Elbow Supported Hammer Curl
10 x 10, 8, 6

B - Lying Lateral Raise
7.5 x 13, 10, 9

C - Standing Ab Wheel [cba to count reps but all to failure, then dropped to kneeling ab wheel after last set]

Notes

Well, that feels a lot better than lifting in a deficit; ~30 hard sets in a one hour workout without flagging at the end seems good density and volume wise. Extremely excited to be back to the prospect of gaining muscle/strength.

Added laterals to this workout. Pretty happy with my lats (unsurprisingly), and pecs, and legs remain a strongpoint thanks to prioritising them when I first got into training. So, main target areas for me this bulk are arms, delts, and traps, though I now realised I forgot to do shrugs this workout, woops..

Realised I didn't note this here, but the reason I have just been doing finger curls and not the other grip stuff is that I sliced my right index finger while cooking, so I'm letting that heal 100% before hanging stuff from my fingertips.

i think that makes sense! sounds like you got very lean anyway - not many people have a visible six pack under any lighting - so it was a success even if you didn't quite make your arbitrary weight goal.

yeah juice not worth the squeeze to go further. probs like 4 or 5kg off bodybuilding stage condition though, which is wild to me. maybe i'll try that one day and do a show

13-05-24

BW - 71.6

DB Incline Bench
30 x 13

DB Flye
15 x 12, 10, 8

Pushdown
30 x 15, 12, 10, 9

Lying Lateral
10 x 7, 6 + 7.5x9
7.5 x 11, 8

Notes

Limited time this morning and legs still sore, so will do leg stuff tmrw.

10-05-24

BW - 72

A - Deficit RDL
125 x 6, 6, 6

B - DB Incline
30 x 12, 11, 10

A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8

B - DB Flye
15 x 10, 9, 8

A - Lying Lateral
10 x 6, 5
7.5 x 12, 11

B - Pushdown
27.5 x 18, 16, 14, 12

C - Finger Curl
22.5 x  7+4, 6+4

Had a terrible week for various reasons and stress led to a pretty extended binge-eating episode. Back to normal today, though, but frustrating. Onwards.

02-05-24

Morning

Squat 1 set
Reverse Nord 2 sets
Good Morning 3 sets
OHP 1 set
Incline Bench 1 set
Bench 1 set
Dips myo
Lying Laterals

Afternoon

30 min spin + 20 min cooldown ride

Notes

cba to track weights for things where I am since I'm just doing semi-random stuff to get reps in.

30-04-24

BW - 70.6

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

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

29-04-24

BW - 70.6

A - Defecit RDL
120 x 8, 8

B - Incline DB Bench
30 x 12, 11

A - Reverse Nordic
+15 x 8, 7 + BW x 9

B - DB Flye
15 x 13, 11

A - Lying Lateral
7.5 x 15
10 x 6
7.5 x 12+6

B - Pushdown
27.5 x 17, 15, 12+6

Abs

Notes

Cold still lingering, so this was very tiring. Long rests between sets.

Switching up my hinge movement. RDLs feel more natural -- easier to focus on getting a hamstring stretch, and with the deficit I can go very deep, past where the plates would be hitting the ground if I did the lift from the floor.

Starting to get legit lean. Have a six pack without flexing even in bad lighting now. Cold aside, energy levels, libido etc remaining good! I'm still eating 2000-2200 kcal a day, and have dessert after dinner basically every day, so this cut has been very easy overall diet-wise. Gives me optimism that I'm actually still above, or at worst just approaching, my "lower settling point", and so should be able to gain with a very minor surplus straight away, rather than having to gain fat to get back into a good enviroment for muscle-building.