Adarq.org

Leg day:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x1
100x4,3,3

Dumbbell BSS:

10x8,6

Bodyweight: 94 kg

Comments:

First time squatting over 100 kg in 8 years. The dumbbell Bulgarian split squats were surprisingly difficult, although they did come right after squats so I was already tired. Vert is in the ~24 inch range, but I'm not trying to jump at this weight since it's pretty dangerous and my right knee is acting up.

PS. It would've been nice to still be able to use my old log and read through it.

Hey, welcome back mate.   

What you been up to?

Welcome back!

Yeah, I think Andrew purged inactive journals a few years ago. Don't remember why.

Is there any way to reinstate the old journal?

Forgot how to read? 

Edit:
i just noticed you mentioned it on your own

Quote from: Raptor on September 27, 2023, 02:35:16 am

PS. It would've been nice to still be able to use my old log and read through it.

Well, it's right there :
http://www.adarq.org/old-journals/raptor's-strength-power-journal/

Upperbody day:

Bench press:

20x5x2
50x5
60x3
70x3
67.5x3
65x4
60x5

Pullups: 5, 4
Chinups: 5, 4
Neutral grip chinups: 3, 3

Landmine push press: 20x8 (each arm)
Some other pulling stuff
Ab machine: 10 pins x 10 reps

Bodyweight: 93.7 kg

Comments:

Also walked a few km and played ball for 2 or so hours. Watch shows I burned 2300 kcal (together with the gym work) but it's probably not that much.

Upperbody day 2:

Bench press:

20x10x2
50x3
60x2
70x1
50x10
50x8
50x8

Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 20x8 (each arm) - difficult
V-grip pulls to chest: 40x6, 32x8 (each arm)
Ab machine: 10 pins x 10 reps x 2

Bodyweight: 93.7 kg
Exhaustion level: 9/10

Comments:

Difficult workout, started feeling dizzy with some chest pain as soon as I did my first bench press work set. I start feeling really weird whenever I pass 5, 6 reps, maybe it's my breathing pattern or some sort of muscle exhaustion thing.

Upperbody day 3:

Paused Bench Press:

20x10x2
50x3
60x3
70x3
50x10
50x8
50x8

Pullups: 5, 4
Chinups: 5, 4

Landmine push press: 15x8 (each arm) - good
V-grip pulls to chest: 32x8 (each arm)
Wide grip pulls to chest: 56x10
Wide grip pulls to back of head: 56x10
Ab machine: 10 pins x 10 reps x 2

Bodyweight: 93.2 kg
Exhaustion level: 7/10

Comments:

Easier workout, probably because I slept better and went earlier to sleep. However, it's crazy how bad the bench press gets as I get past the 6th rep or so. It's like the form is perfect and then boom, the movement becomes uncoordinated.

Leg day 3:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x2 (old age PR)
80x10
80x7
80x6

Hip thrusts:

60x8
60x8
80x6
80x6
80x6

Leg curls (single leg):

40x10
56x10 (old age PR)

Leg extensions (5 second eccentric phase): 40x10x2
Leg extensions hold: 40x40s
Leg extensions: Full rack x 5 (probably a bad idea as it flares up my knee)

Barbell calf raise (slow eccentric phase): 60x10, 60x10, 60x10, 60x10

Bodyweight: 94.1 kg
Exhaustion level: 8.5/10

Comments:

Best (old age) workout ever. Did a lot of things: high volume squats, PR 110x2 squat, hip thrusts, leg curls, leg extensions, calf raises, stretching, you name it. Surprisingly, I'm not feeling that tired. Also surprisingly, this comes after eating cleaner, just 350 kcal for my morning meal. I did eat one chocolate biscuit before leaving to the gym to raise the blood sugar a little.

I'm eating very clean lately, trying to be under 2000 kcal per day (one day ago I was at 1850 and yesterday at 2090). My calorie burn per day is about 3000 or so. Target weight is 86 kg, so that's 8 kg less than where I am right now. Hopefully I can get under 90 kg by the end of the year if I keep this up.