Adarq.org

10-02-24

BW - 73.5 [!!!]

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2


20mm grip
50 x 1, 1
55 x 1, 1
60 x 1
50 x 6, 5

DB Row
32.5 x 17

Kelso Shrug
32.5 x 19

Preacher
15 x 5
12.5 x 10

Incline Hammer
17.5 x 10, 8

Abs

Stationary bike - 15 mins, last min all out

Notes

Well, that's a low weigh in. Celebrating Chinese New Year with my wife today, so lots of food and not too concerned about diet, so tomorrow will probably not be another sub 74 weigh in.

07-02-24

BW - 74.5

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-17.5 x 3, 2, 1

DB Pullover
30 x 12

DB Row
32.5 x 17

Kelso Shrug
32.5 x 16

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1 [easiest this has ever been]
50 x 10

DB Preacher
12.5 x 10, 9

DB Incline Hammer
15.7 x 9, 7

BB Finger Curl
70 x 10, 8

Abs

Notes

Chins felt relatively meh, but everything else felt strong, dunno what to make of that.

05-02-24

BW - 74.4

Leg Curl
96x11 + 82x10 + 68x15 + 61x18

Cybex Hack
85 x 9, 8

HS Iso Incline [a different one, the one I usually use was occupied]
50 x 15, 13, 9

Incline Flye
16 x 12, 10

Panatta Lateral
65x9 + 55x7 + 45x7 + 40x6 +35x8

OH Machine Extension
35x10 + 30x6 + 25x7 + 20x6 + 15x10

Dips
BW x 18 + 8 + 5

12 min incline walking [accidentally hit the cooldown button so just stopped early lol]

Notes

Once again, progress in most places to my surprise. Could partly be because I'm doing a high proportion of new exercises lately, but I don't think that's it (esp since a lot of them are isolation/machine, where "neural" gains are less).

While bulking, I had been pushing the volume higher and higher, since that's the general recommendation for maximising gainzzz these days. But maybe I'm just someone who does better on lower volume!

03-02-24

BW - 74.7

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2, 2

20mm grip
50 x 1, 1
55 x 1, 1, 1
57.5 x 1, 1

DB Pullover
30 x 11

DB Row
32.5 x 15

Kelso Shrug
32.5 x 17

Flat DB Curl
12.5 x 8, 7 [didn't like this, back to preacher next time]

Incline Hammer Curl
17.5 x 10, 9

Abs

Notes

Felt super strong on assisted chins.

31-01-24

BW - 74.9 [been consistently sub 75 most of this week!]

Assited OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [RPE 9ish]
-20 x 2, 2

20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1, 1
45 x 17

DB Pullover
30 x 10

DB Row
32.5 x 15

Kelso Shrug
32.5 x 16

BB Finger Curl
65 x 12, 10, 8

DB Preacher
15 x 5
12.5 x 9, 9, 8

Ab stuff

Notes

Little lower trap tweak on right hand side during final OAC set, sort of thing that goes away after a day I think.

Once again I tell myself that if I get sub 70kg and gain just a little bit of OAC strength, I should finally have it. May mix in some negatives/eccentrics for a different stimulus as things progress.

29-01-24

BW: 74.5kg

Seated Leg Curl
96x9 + 82x9 + 68x11 + 61x17

Cybex Hack
80 x 10, 10

HS Iso Inc
40 x 15, 13, 9

Inc Flye
15 x 13, 10

Panatta Lateral
65x8 + 55x8 + 45x8 + 40x6 + 35x5

New extension machine
60 x 10 [did not like this machine]

Cable OH Extension
30x10 + 25x8 + 20x7 +15x6 [prefer this to the machine I used in previous workouts, can get more stretch]

Dips
BW x 17+10+7

15 min x Incline Walk

Notes

Legs still sore from last workout, so was expecting this to be a bad session, but basically progress everywhere despite a new low weigh in, nice!

27-01-24

BW - 74.9

Assited OAC
-20 x 1
-15 x 1
-25 x 2, 2, 2

20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 16

DB Pullover
27.5 x 14

Chest-supported DB Row
32.5 x 13

DB Kelso Shrug
32.5 x 15

DB Preacher
15 x 5
12.5 x 9, 8,8

BB Finger Curl
65 x 12, 9, 7

Abs

Notes

My adjustible DBs only go up to 32.5, but I don't mind doing higher reps for those things.

Making this Sat workout my "light" day re OAC, not allowing any meaningful rep slowdown etc, but rest the same as Tues.