Adarq.org

Gym work 63

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: 10
----------------------
Chinups:

BW x 8
BW x 6

Hip thrusts:

60x10
110x10
110x10
110x10
100x10
60x10

Ab wheel rollouts:

10
10

Some kinetotherapy exercises

Bodyweight: 91.3 kg (same weight)
Exhaustion level: 10/10
Rating: Fine

Comments:

Didn't sleep well, woke up, went back to sleep again, so I didn't feel well today. Found the hip thrusts very tiring systemically, given these conditions. Still, the form was good - I achieved full hip extension/hyperextension on pretty much all the reps, with a small pause at the top, in full extension. Will do some kettlebell overhead presses later on.

Gym work 65

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
50x6
70x6
70x6 (felt like 6RM)
70x4 (difficult)
50x8 (slower tempo, focused on mind-to-muscle connection)

RDL:

60x6
90x6
110x6
110x6
90x6

Cable kickbacks:

1 small + 5 big plates
1 small + 6 big plates

Cable pulls:

32x10 one arm
32x10 one arm

Ab wheel rollouts:

10
10

Wall sits:

~20 s parallel + 15 s above parallel

Bodyweight: 92.1 kg (+1 kg)
Exhaustion level: 10/10
Rating: Decent

Comments:

For some reason the bench press felt difficult. I think I would've done 7 reps on my first set, then 6 reps was a max on my second and the third was too burned out so I did only 4. RDLs were good, but the limiting factor is grip strength, not leg strength. I probably can do 130x6 without the grip strength limiting factor.

The main issue right now is being too heavy and I really need to get lighter.

oh shit i missed that it was your birthday! happy birthday, young fella! 

Aww thank you. I was seek this week and didn't train. Also, my neck and upperback chronic pain is bad.

1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.

Calisthenics 3:

KB Swings Intervals: 6x15 + 4x15
Chinups: 5, 5, 5, 5

Gym work 70

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat in OL shoes:

BWx6
20x6
60x6
80x6
100x6 (good, could've done 8-10, but difficult conditioning wise and weak in terms of leg strength)
90x6 (good)
80x6

Bench press (wide grip):

20x6
20x6
50x10
50x10 (felt really dizzy and bad after finishing the set so I stopped)

Glute cable kickbacks:

5 pins x 10 (each leg)
6 pins x 10 (each leg)

Neutral grip chinups:

5
5
5

Kneeling ab wheel rollouts:

10
10

Bodyweight: 90.8 kg (+0.2 kg)
Exhaustion level: 10/10
Rating: Bad

Comments:

Felt very tired - I have problems sleeping due to neck and thoracic pain. During my bench pressing I started feeling really bad, thoracic pain, some dizziness and a feeling of overall weakness. So I stopped at 2 sets with 50. The weight is so light but doing many reps (over 6) for me is very difficult.

Gym work 72

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press (wide grip):

20x6
20x6
50x10
50x10
50x10

Medium bar squat in OL shoes:

20x6
60x6
90x6
110x3 (pretty shaky)
120x1 (good, could've done 3 or so)
100x6 (difficult)
85x6 (good)
80x6 (good)

Landmine one-leg deadlift:

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

Landmine push press:

bar+20 kg x 10

Glute cable kickbacks:

5 pins x 10 (each leg)

Bodyweight: 90.5 kg (-0.3 kg)
Exhaustion level: 10/10
Rating: Good

Comments:

A good but very tiring workout. Had a chat with another guy that was training so I stayed in the gym for quite a bit, 1:30 hours. Squats were weird - the 110x3 set felt heavy and shaky but the 120x1 felt explosive and easy. Bench was fine, even though it's still very low weight.

Went in the park, played a bit of 3 on 3, then had a bunch of dunks at the 2.88m rim. Some pretty powerful ones, unexpectedly, given that I haven't jumped in months and I'm still just a tad over 90 kg. I've had a few dunks with a "walking" approach (walk and dunk) and the powerful ones were with a very easy run - there was some limited elastic contribution in the jump, I would say about 20% of the old days feeling. Vert was probably about 67 cm (whole hand over the 2.88m rim, meaning 20cm meaning 3.08m reach or so, meaning 3.08-2.41 reach = 67 cm).

Priority is losing weight, that's the limiting factor. Still pleasantly surprised by the jumps (was dressed in shorts and running shoes).