Adarq.org

17-05-24

A - Lying Leg Curl
80 x 10, 8, 6
72.5 x 9, 6

B - Leg Extension
115 x 22
125 x 14, 11, 9

Hack Squat
80 x 9, 7

Machine Chest Press
14 x 7, 5
13 x 7
12 x 6
11 x 10

A - Cable Lateral
11 x 10
8 x 12, 10, 8, 8, 7

B - Cable OH Extension
23 x 10
21 x 10, 9, 8
18 x 10

Ab Machine
57.5 x 10
62.5 x 7
52.7 x 7
50 x 9 + 42.5 x 5

Dips
+Chains x 14, 10, 6
BW x 8

Notes

Great workout. Haven't touched any of these movements in like a month and they all felt great. Love both the supersets, feel super efficient and brutal. Hacks after four hard sets of leg extensions is horrible, but it's kind of a relief to use a lower load.

Insane ab cramps between sets on the machine lol.

I tend to rest 0-30 seconds between supsets (i.e. a couple of breaths plus however long it takes to move between machines/change cable attachments), and 45-120 seconds between straight sets (longer for hack squats, shorter for easier movements), so this ~35 set workout only took like an hour.

- run 24:56, 4.73 km

- warm up
- bouldering x 30 mins

work call

- bouldering x 15 mins
wife wanted some help with a couple routes so we figured them out together. elbow feels okay, but overall my wrists are so tight. we both need to invest some time in dynamic mobility.

- intensive tempo
-- warm up
-- 400m x 3 @ 5k pace (1:33, 1:35, 1:33) + 400m hard (1:14); 100m walking rest
-- 300m walking rest
-- 400m x1 @ 5k pace (1:35) + 400m hard (1:16); 100m walking rest
-- cool down
abbreviated version of the workout the running club i'm on the listserv did early this morning. didn't have a lot of time, but i liked this. also, used the lap button on watch and ran the intervals mostly by feel. worked pretty well.

left elbow feels completely fine, so i think i'll try to climb again tomorrow morning. will do a LOT of warming up and take it easy.

15-05-24

Assisted OAC
-20 x 1
-12.5 x 1
-6.25 x 1
-12.5 x 1
-22.5 x 3, 3, 3, 2, 1+1+1 [i.e. last was RLRLRL minimal rest]

A - DB Finger Curl
22.5 x 10+5, 7+5
20 x 8+6, 6+5

B - DB Preacher Curl
10 x 10, 9, 8, 7

C - Rear Delt Cable Flye
10 x 14, 12, 11+6

A - Elbow Supported Hammer Curl
10 x 10, 8, 6

B - Lying Lateral Raise
7.5 x 13, 10, 9

C - Standing Ab Wheel [cba to count reps but all to failure, then dropped to kneeling ab wheel after last set]

Notes

Well, that feels a lot better than lifting in a deficit; ~30 hard sets in a one hour workout without flagging at the end seems good density and volume wise. Extremely excited to be back to the prospect of gaining muscle/strength.

Added laterals to this workout. Pretty happy with my lats (unsurprisingly), and pecs, and legs remain a strongpoint thanks to prioritising them when I first got into training. So, main target areas for me this bulk are arms, delts, and traps, though I now realised I forgot to do shrugs this workout, woops..

Realised I didn't note this here, but the reason I have just been doing finger curls and not the other grip stuff is that I sliced my right index finger while cooking, so I'm letting that heal 100% before hanging stuff from my fingertips.

5'11" 200+lbs

11 feet 2 hand grab

Dying at the squats the on the left is doing.