Adarq.org

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.

23-01-24

BW: 75.7

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

20mm Pickups
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 14

DB Pullover
27.5 x 13

DB Preacher Curl
15 x 5
12.5 x 10, 8

BB Finger Curl
65 x 10, 8, 8

Chest-Supported DB Rear-Delt Row
32.5 x 13

Miscellanious ab stuff

Notes

Dietary averages for last week - 2370 kcal, 155g protein

22-01-24

BW: 75.5

Leg Curl
96x6 + 82x8 + 68x10 + 61x14

Sissy LP
130 x 8

Reverse Nordic
+6kg x 8, 6

HS Iso Incline
40 x 11
40x9 + 35x6

Inc DB Flye
12.5 x 14, 11

Machine OH Extension
30x10 + 25x5 +20x5 +15x10 + 10x5

Panatta Machine Lateral
60x10 + 50x7 + 45x6 + 40x6 +35x6

Machine OHP
42.5 x 7 + 35x5

Dips
BW x 13+7+6

Notes

Felt sluggish going into this session, so did lots of drop sets to speed things up.

19-01-24

BW - 75.7

Seated Leg Curl
96x7 + 82x7 + 68x13 + 61x10 + 54x10

A Sissy Leg Press
135 x 5
120 x 5

B LP Calves
120 x 33
140 x 20

HS Iso Incline
40 x 10, 8
35 x 9

Incline DB Flye
10 x 19
12.5 x 13

A Cable Lateral
12.5 x 12, 10, 9

B Cable OH Tricep Ext
27.5 x 11, 9, 8

Future Lateral Raise Machine
9x10 + 7x8

OH Tri Machine
25x8 + 20x5

Dips
BW x 13+8+6

Notes

Even with this lower volume, my legs felt less recovered than upper body. Has been that way for a while. Didn't feel full strength on the leg curls or the leg press. Don't mind not having to do more, just noting the surprise element of it.

17-01-24

Cardio -- 25 mins on bike, moderate then last min all out.

15-01-24

Morning BW - 75.7

Seated Leg Curl
96 x 8 + 82 x 5
89 x 9 + 75 x 6

Sissy Leg Press
130 x 9, 9
120 x 6

45* Back Ext
+55 x 15, 11

HS Iso Incline Press
80 x 9, 7
60 x 15

DB Flye
12.5 x 13, 10

A Cable OH Extension
26.25 x 14, 12, 9
23.75 x 10

B Cable Lateral Raise
16.25 x 9
13.75 x 11, 9
11.25 x 11

Dips
BW x 12+7+5