1021
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: October 02, 2017, 05:05:13 am »
Here's a decent expression of how tempo sprints work: https://www.charliefrancis.com/blogs/news/test
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1022
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2017, 12:47:47 pm »
I'm not like super vascular, haha, just got a few veins, mostly in the right arm, that I can poke and feel which I find exciting. Got some friends who don't workout at all who just have these gnarly vascular forearms and they make me jealous, haha.
I have quite a network of veins I can see in my right shoulder, so I'm hoping that if one day I get super lean I can have a vascular delt, which seems like it'd be quite badass, to me at least.
I have quite a network of veins I can see in my right shoulder, so I'm hoping that if one day I get super lean I can have a vascular delt, which seems like it'd be quite badass, to me at least.
1023
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2017, 12:18:51 pm »
01-10-17
Morning BW: N/A [no access to scale last couple of days, back home now]
Workout
A few SVJs before starting DLs + after the light sets, some felt really good.
Deadlift
60 x 5, 5
80 x 4
100 x 5
112.5 x 5
127.5 x 8 [went until I thought I might have to lose the straight back position on the following rep]
OHP
Bar x 5
32.5 x 5
47.5 x 5 x 5 [first set felt really heavy and I thought there'd be no way I could hit 5x5, but I sorted out my breathing/bracing and sets 2-4 were no problem, just 5 became tough again]
Wide Grip Pullups
BW x 10, 10, 10, 10, 8 [getting there]
Dips
BW x 18, 18, 14 [aiming for 3x18 then max out again I guess]
Hammer Curl [both arms at the same time]
14 x 14, 12
10 x 16
[arms looking juicy]
Notes
Couple of days of total rest. Came back and felt okay, but still kinda tired. I think I may have been pushing the training a little hard given the deficit I'm in. Gonna pull back on the pedal just a little bit and let everything catch up.
Tracked eating vaguely on last couple of days b/c no scale access, and was around 1800-2100 depending on how accurate I managed to be w/ meals out and the like. Well within range. I think I probably maintain around 2300-2400 on non-workout days. We shall see how I managed tomorrow, though!
Vascularity, even when not pumped, is really coming in on my arms, though, so I think progress is coming along, really moving into that last phase. Just want to get rid of this lower-ab fat that gives me a little paunch. I think I've moved much of the way through the 20-15% phase were you sort of look the same but smaller as you get leaner, and am maybe now getting into the stage where getting leaner actually results in definition.
exciting if true.
Morning BW: N/A [no access to scale last couple of days, back home now]
Workout
A few SVJs before starting DLs + after the light sets, some felt really good.
Deadlift
60 x 5, 5
80 x 4
100 x 5
112.5 x 5
127.5 x 8 [went until I thought I might have to lose the straight back position on the following rep]
OHP
Bar x 5
32.5 x 5
47.5 x 5 x 5 [first set felt really heavy and I thought there'd be no way I could hit 5x5, but I sorted out my breathing/bracing and sets 2-4 were no problem, just 5 became tough again]
Wide Grip Pullups
BW x 10, 10, 10, 10, 8 [getting there]
Dips
BW x 18, 18, 14 [aiming for 3x18 then max out again I guess]
Hammer Curl [both arms at the same time]
14 x 14, 12
10 x 16
[arms looking juicy]
Notes
Couple of days of total rest. Came back and felt okay, but still kinda tired. I think I may have been pushing the training a little hard given the deficit I'm in. Gonna pull back on the pedal just a little bit and let everything catch up.
Tracked eating vaguely on last couple of days b/c no scale access, and was around 1800-2100 depending on how accurate I managed to be w/ meals out and the like. Well within range. I think I probably maintain around 2300-2400 on non-workout days. We shall see how I managed tomorrow, though!
Vascularity, even when not pumped, is really coming in on my arms, though, so I think progress is coming along, really moving into that last phase. Just want to get rid of this lower-ab fat that gives me a little paunch. I think I've moved much of the way through the 20-15% phase were you sort of look the same but smaller as you get leaner, and am maybe now getting into the stage where getting leaner actually results in definition.
exciting if true.
1024
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 30, 2017, 06:04:03 am »
Mainly because I'm a bit more wary of overuse injuries that come from chinning than I am w/ bench and squat. I will probably keep training roughly as it is, a heavy chinup day or two, then volume with rows and pullups on the other days. Varying the exact movement just feels safest to my elbows.
Taking today off training too. Feel like I could use some proper rest.
Edit: Plus I'm training to be good at squats and bench themselves, whereas I'm using Chins to build up to OACs, so muscle development is as/more important than straight up chin strength, I think
Taking today off training too. Feel like I could use some proper rest.
Edit: Plus I'm training to be good at squats and bench themselves, whereas I'm using Chins to build up to OACs, so muscle development is as/more important than straight up chin strength, I think
1025
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 29, 2017, 02:56:37 pm »
Do you regularly have 210g of protein shakes!?!?!? 
1026
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 29, 2017, 07:07:24 am »
29-09-17
Morning BW: 74.0kg
Notes
Lolwut, 74kg? I tracked what I ate yesterday and it was >2000kcal. I guess it was a fairly active day. I think it's more water loss than anything, though, since I had a couple of beers. Anyway, sore + sleepy, so today is a rest day. Only one track session this week, but I've been practicing SVJs w/ lifting sessions and getting cardio in less intense ways, so I'm not too worried about that.
Edit: it's not very tasty, but it's just occurred to me to pick up some cottage cheese. So easy to eat and such a good protein:kcal ratio, esp if i get the fat free.
Double edit: Because I like making plans and then not following them, here's roughly what I'm thinking going forward.
First: my priorities are roughly, in order: 1) physique; 2) strength; 3) jumping; 4) cardio/fitness. I don't wan't want to neglect any of them, but that's the basic weight. It's easy to include SVJs before lifting as part of a workout, and extensive tempo/incline walking makes it easy to keep up cardio.
I'm gonna finish out the next 8 workouts of 5/3/1 then transition to a high frequency/moderate-high intensity programme for squat+bench, just to get the efficiency of those movements up. It's also the sort of training that is manageable when cutting since no particular day is too hard and it's all about really pushing the weights hard, so if I still need to drop a few lbs after 3 weeks are up it shouldn't be an issue. The main idea, though, is to transition to maintenance calories around this stage and so stay within +-1kg of where I finish the cut (after glycogen+water weight, is regained, I guess) while building up skill at squat and bench, while getting some volume in on back+side delts+arms.
The plan for that is this, taken from here (https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/):
I trust myself to wing back training since I love it, haha, and don't imagine I could ever neglect it. Might have some life-circumstance changes might been I do this with less frequency than 5 days/week, but we'll see. SVJs would of course be part of the warmups here.
Then after setting new 1rms on those lifts I'd move to a proper hypertrophy programme again and gain weight, but at a more measured pace -- I currently quite like the look of Jacked 'n' Tan 2.0, but I'm flighty so who knows where I am then.
Anyway, that's out in the open now so that I can look back and go "lol that panned out" when I inevitably barely stick to this place.
Morning BW: 74.0kg
Notes
Lolwut, 74kg? I tracked what I ate yesterday and it was >2000kcal. I guess it was a fairly active day. I think it's more water loss than anything, though, since I had a couple of beers. Anyway, sore + sleepy, so today is a rest day. Only one track session this week, but I've been practicing SVJs w/ lifting sessions and getting cardio in less intense ways, so I'm not too worried about that.
Edit: it's not very tasty, but it's just occurred to me to pick up some cottage cheese. So easy to eat and such a good protein:kcal ratio, esp if i get the fat free.
Double edit: Because I like making plans and then not following them, here's roughly what I'm thinking going forward.
First: my priorities are roughly, in order: 1) physique; 2) strength; 3) jumping; 4) cardio/fitness. I don't wan't want to neglect any of them, but that's the basic weight. It's easy to include SVJs before lifting as part of a workout, and extensive tempo/incline walking makes it easy to keep up cardio.
I'm gonna finish out the next 8 workouts of 5/3/1 then transition to a high frequency/moderate-high intensity programme for squat+bench, just to get the efficiency of those movements up. It's also the sort of training that is manageable when cutting since no particular day is too hard and it's all about really pushing the weights hard, so if I still need to drop a few lbs after 3 weeks are up it shouldn't be an issue. The main idea, though, is to transition to maintenance calories around this stage and so stay within +-1kg of where I finish the cut (after glycogen+water weight, is regained, I guess) while building up skill at squat and bench, while getting some volume in on back+side delts+arms.
The plan for that is this, taken from here (https://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/):
I trust myself to wing back training since I love it, haha, and don't imagine I could ever neglect it. Might have some life-circumstance changes might been I do this with less frequency than 5 days/week, but we'll see. SVJs would of course be part of the warmups here.
Then after setting new 1rms on those lifts I'd move to a proper hypertrophy programme again and gain weight, but at a more measured pace -- I currently quite like the look of Jacked 'n' Tan 2.0, but I'm flighty so who knows where I am then.
Anyway, that's out in the open now so that I can look back and go "lol that panned out" when I inevitably barely stick to this place.
1027
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2017, 11:55:03 am »
Yeah, it's interesting how appetite changes! I was, as you say, hungry more often when bulking than I've been on this cut. I've only been hungry when I've missed meals/eaten at irregular times, otherwise plain sailing beyond some sugar cravings.
I'm pretty hyped to see how my strength looks when I start eating at maintenance and then a surplus again, though. Looks like I'll be able to hit a 1.5xBW chinup pretty easily, heck I could probably do that now, but I'll take it slow. Get used to +25kg for a while then move up again.
And yeah, NG is definitely the most comfortable grip, and chinups for me the least. I would definitely drop chinups for NG if there was a nice place in the gym to do them! The grips are all surely narrow, though. Getting good at wide grip pullups has been v satisfying, as even when I used to be good at chins in general I never mastered them.
I'm pretty hyped to see how my strength looks when I start eating at maintenance and then a surplus again, though. Looks like I'll be able to hit a 1.5xBW chinup pretty easily, heck I could probably do that now, but I'll take it slow. Get used to +25kg for a while then move up again.
And yeah, NG is definitely the most comfortable grip, and chinups for me the least. I would definitely drop chinups for NG if there was a nice place in the gym to do them! The grips are all surely narrow, though. Getting good at wide grip pullups has been v satisfying, as even when I used to be good at chins in general I never mastered them.
1028
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 28, 2017, 10:49:12 am »
28-09-17
Morning BW: 74.6g
Workout
A couple of SVJs after the warmup.
Squat
Bar x Lots
60 x 5
77.5 x 5
90 x 5
100 x 8 [a few left in tank, basically went until I thought bar speed would slow on the following rep]
Bench
Bar x 8
40 x 5
60 x 3
72.5 x 5, 5, 5, 5
70 x 5
Chinups
BW x 5
+25 x 5 x 3 [i.e. 5 sets of 3, felt pretty easy]
Narrow+Neutral Grip Cable Rows
61 x 12, 12
Lateral Raise
8 x 16, 16, 16 [less taxing than DB OHPs for now, and I probs don't really have to worry about front delts, so doing some lateral delt stuff seems sensible]
Preacher Curl
25 x 12, 12, 11
Straight Bar Pushdown
16.25 x 25
21.25 x 16
26.25 x 10
Treadmill -- 3.8mph
15 mins @ 6% - 129/144
10 mins @ 6.5% - 133/139
5 mins @ 7% - 135/140
Notes
Really solid workout. I think it is sensible to rep out a bit more on the top sets on the non 5x5 days, not to failure, or even that close, but just to get a bit more hard work in without overly taxing anything.
Morning BW: 74.6g
Workout
A couple of SVJs after the warmup.
Squat
Bar x Lots
60 x 5
77.5 x 5
90 x 5
100 x 8 [a few left in tank, basically went until I thought bar speed would slow on the following rep]
Bench
Bar x 8
40 x 5
60 x 3
72.5 x 5, 5, 5, 5
70 x 5
Chinups
BW x 5
+25 x 5 x 3 [i.e. 5 sets of 3, felt pretty easy]
Narrow+Neutral Grip Cable Rows
61 x 12, 12
Lateral Raise
8 x 16, 16, 16 [less taxing than DB OHPs for now, and I probs don't really have to worry about front delts, so doing some lateral delt stuff seems sensible]
Preacher Curl
25 x 12, 12, 11
Straight Bar Pushdown
16.25 x 25
21.25 x 16
26.25 x 10
Treadmill -- 3.8mph
15 mins @ 6% - 129/144
10 mins @ 6.5% - 133/139
5 mins @ 7% - 135/140
Notes
Really solid workout. I think it is sensible to rep out a bit more on the top sets on the non 5x5 days, not to failure, or even that close, but just to get a bit more hard work in without overly taxing anything.
1029
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 05:44:14 pm »]the saturated fat fills out (the intramuscular triglyceride fat of) muscles better and you look better the next morning. That's what the bodybuilders claim anyway lol. Great job on the cut. I think you should take a maintenance break and make a new bodyfat% setpoint. You can always cut more later down the line but making this stable is important for keeping the fat off later down the line. Always the part i struggled with tho.
i can't wait until fri .. complete rest day and some big eatin`.
i don't like to stress myself out with it much. as long as i'm "vast majority" eating clean, i'll go off and kill a bunch of food on some day when i really want it. not necessarily ice cream because i'm not at all craving it anymore, but i'm crazing a roast beef sandwich on friday & a huge salad with gorgonzola..
pc
That seems like the healthy way to be! If I've got a craving, I'll either save a day for it, or just make space on the day. E.g. the other day my gf and I both wanted to try out this nice macaron place, so I just cut out a bunch of carbs from the rest of my day's eating and crushed some delicious baked goods. I think it's probably a bit part of why my adherence has been solid overall.
1030
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2017, 05:31:41 pm »
Lol, I've really got to get on your level w/ the food snaps.
1031
Pics, Videos, & Links / Re: beast
« on: September 27, 2017, 04:12:36 pm »
He competed at 94kg in late August, so he might be weighing like 100kg at the mo?
1032
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 11:15:00 am »^ clean.
if that were one of my double meals a day, i would increase scrambled eggs to 150-200%, olive oil on it.. and add another 8 pieces of kiwi. will maintain 190lb with that.
Yeah, this was 4 eggs + 50g oats + 2 kiwis. I ate like 1.5 of them before plating, haha, so it looks very meagre compared to the rest of it.
Terrible picture but a good example of how I've been eating lately:
Spicy scrambled egg w/ ginger+tomato, oats and kiwi.
nice!!
bruh. I actually planned on making spicy scrambled eggs today.. 1 jalapeno, 1 red chili, and scrambled eggs. hah.
nicenice. I added in coriander/turmeric/cayenne/cumin powders to give it some proper spice profile behind the raw spiciness from the chillis!
1033
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 07:16:35 am »
I quite liked this article by Nuckols: https://www.strongerbyscience.com/a-bit-of-everything/
It's a few years old so perhaps he has changed his mind on some of the content, but the basic idea seems to me very sensible.
It's a few years old so perhaps he has changed his mind on some of the content, but the basic idea seems to me very sensible.
1034
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 07:00:48 am »
Yeah, the carb up/cheat day was deliberate. IDK if I look that much better today, haha. I was looking very vascular last night, but that was kind of offset by my stomach bloat, so it was six of one half a dozen of the other, there.
IDK that I need to make a maintenance break yet. The cut is going really smoothly so I don't think I'll have any issues carrying it on for another few weeks to a month, and I didn't really enjoy pigging out on snacks yesterday, so I don't anticipate having a major bounceback. I'd rather hit my goal without breaking the good rhythm. Am still at like ~15%, which isn't a number I want my body to be super adapted to. I'd be happy to let it get used to 12%, though.
Edit: Reason for the refeed was a combination of things I was skimming recommending them. Greg Nuckols, who I generally trust on about anything training/nutrition related, is an advocate, as is Lyle McDonald. I'm about to transition from "category 2" (i.e. >15% BF) to "category 1" (<15%) in his system, and he doesn't allow refeeds or cheat meals for the latter group, so I figured I go for it while I was still allowed. I'm dieting quite as hard as Lyle advocates, but I'm still losing weight pretty fast, so I figure what he says is pretty apt to my situation.
IDK that I need to make a maintenance break yet. The cut is going really smoothly so I don't think I'll have any issues carrying it on for another few weeks to a month, and I didn't really enjoy pigging out on snacks yesterday, so I don't anticipate having a major bounceback. I'd rather hit my goal without breaking the good rhythm. Am still at like ~15%, which isn't a number I want my body to be super adapted to. I'd be happy to let it get used to 12%, though.
Edit: Reason for the refeed was a combination of things I was skimming recommending them. Greg Nuckols, who I generally trust on about anything training/nutrition related, is an advocate, as is Lyle McDonald. I'm about to transition from "category 2" (i.e. >15% BF) to "category 1" (<15%) in his system, and he doesn't allow refeeds or cheat meals for the latter group, so I figured I go for it while I was still allowed. I'm dieting quite as hard as Lyle advocates, but I'm still losing weight pretty fast, so I figure what he says is pretty apt to my situation.
1035
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 06:55:24 am »
Terrible picture but a good example of how I've been eating lately:
Spicy scrambled egg w/ ginger+tomato, oats and kiwi.
Spicy scrambled egg w/ ginger+tomato, oats and kiwi.