Adarq.org

17-01-24

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

20-01-24

BW - 75.0

Assisted OAC
-20 x 1, 1, 1, 1, 1

20mm Grip Lift
50 x 1, 1
55 x 1, 1
40 x 25s hold

DB Pullover
27.5 x 10, 9+4

DB Preacher
15 x 5
12.5 x 10, 9, 7
10 x 16

BB Finger Curl
65 x. 11, 9, 9 + 60 x 5

Cable Crunch
50 x 10, 10
40 x 13

15 min stationary bike

Notes

Solid sesh. As noted, hamstrings and quads my sorest muscles from yesterday lol.

Everything after the chins done as a giant set where I just did whatever exercise felt ready, cba to record the exact sequencing.

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

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.

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!

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.

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.

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!