Adarq.org

08-04-22

BW -  71.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2

One Arm Cable Row
50 x 9, 6

20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s

10mm Lifts
40 x 9s, 8s

Pinch
17.5 x 11s, 11s

Rear Delt Cable Flye
10 x 8, 7

Finger Curl
22.5 x 6+5 + 20 x 5+4

Hammer Incline Curl
17.5 x 14+6+5

DB Preacher
15x5 + 12.5x7 + 10x11+7

12-04-24

BW - 71.1

Lying Leg Curl
72.5 x 14, 8+4+3

Cybex Hack Squat
100 x 6, 5

Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5

A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]

B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7

Dips
+15 x 10
+15x7 + BWx7

Notes

Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.

Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.

15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this: Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.