Adarq.org

27-09-17

Morning BW: 75.2kg [good!]

Workout

Treadmill -- 3.8mph
10 mins @ 6% - Avg 105/Max 114
12.5 mins @ 7% - 119/127
7.5 mins @ 7.5% - 127/134
7.5 mins @ 8% - 133/140
7.5 mins @ 8.5% - 142/149
Overall Avg HR - 123

Notes

Feeling quite sore, so I don't think I'm going to hit up the track today. Will probably go to the gym and do a 45ish min cardio session.

Weight is up .7kg today. Ate lots of carbs and salty things yesterday so that makes sense. I don't feel any particular inclination to snack on those things any more today, but it was kind of nice to refeed. Now back to the grind. Finish this week in the low-mid 74s, next week low-mid 73s.

Also, why is it that, as of right now, my knees feel more achy on back squats than front squats? Shouldn't it be the other way around?

Probably just because there's more force on your knees doing back squats because the weight is heavier. For most people upper back is more of a limit than leg strength on fronts

25-09-17

Morning BW: 74.7kg [I am apparently the world's greatest dieter, wtf]

Workout

Jog to park -- 0.87mi in 7:43 [i.e. 8:54 pace] -- Avg HR 141 [nice!]

3 x 15-20m sprints [has been mildly rainy, so track was a bit damp]

Jumping -- 7 max SVJs, then 7 one or two step RVJs, then 1 shitty SVJ
-- These were fucking great. Got like 2+ inches higher on everything than previously. Consistent good SVJs. Felt awesome.

Tempo Intervals
3 x (100+200+300) @ 19s, 39s, 63s

Notes

Jog felt good. Jumps felt great.

Weight is dropping fast. Waist is dropping correspondingly, and strength + fitness + mood is holding. I'm almost never hungry. As such, I'm not really worried, but it's still something to note.

24-09-17

Morning BW: 75.1kg [happy with this after a rest day, could easily have mismanaged that]
Waist @ navel : 32.25"

Workout

6-8 max SVJs, a few after warming up then a couple between each rest period of the lightest DL sets. Felt okay

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 5
137.5 x 5 [kind of hard, could have had 6 or 7 total I think, though]

OHP
Bar x 5
35 x 5
47.5 x 5, 5, 5
45 x 5, 5

Wide Grip Pullups
BW x 10, 10, 10, 10, 7  [5 x 10 might be on that table next week! The first two sets were very easy]

Dips
BW x 21, 17, 11  [I think I gave myself an exertion headache locking out the 11th rep of that last set, oof]

Reverse Curls
20 x 12, 12, 10 [only had the wrist folding on the last couple of reps of the last set]

Treadmill - 3.8mph
20 mins @ 5.5% -- Avg HR 135
10 mins @ 6% -- Avg HR 135

Notes

Solid workout. Dropping leg accessories for now since my legs have been feeling perpetually pretty tired. Lots of walking + they rarely get a full rest day, so it seems the sensible thing.

Was really breathing quite hard during the pullups and dips.

I realised that when I first used the Navy BF% calculator I used waist at 1" above navel instead of waist at navel. Estimating that my waist was ~.75" wider at the navel (that's about the difference now), I recalculated the BF% I began the cut at (~21-22%). Oof, I was a fatty, haha. The same calculator puts me at 16% now with only ~.5kg lean mass loss, which seems like good going. Obviously there are some confounding factors here: (a) the calculator is not going to be totally accurate, but a ~3.25" loss of waist at navel so far is grand and (b) not all lean mass is muscle, so it going down a little with weight loss doesn't imply muscle loss.

hamstrings, traps, and glutes are all a wee bit sore today. that is good. KB fun and good. yes.

KBs are lots of fun, indeed. How heavy is yours?

Oh yeah, for sure. I just meant to highlight the gnarly weights these people (tho with shit ROM in the first vid) can move on it.

21-09-17

Morning BW: 76.2kg [I ate overall not that much yesterday but a lot at dinner for New Year celebration, so I think this means my morning weight is above the usual "true" weight, but w/e still in range of what I want]

Workout

SJVs x 5 -- felt good, would have done more but was anxious about losing the squat rack, haha. will look for something to jump at in future.

Squats
Bar x Lots
40 x 5
65 x 5
85 x 5
97.5 x 5
107.5 x 5 [definitely filmed this set and sunk the last couple of reps + felt solid + set up was rly good, but my phone is being fucky and losing picture/videos so I don't have one, blarg]

Bench
50 x 5
60 x 3
72.5 x 5, 5, 5 [bar speed slowing down a bit on last one, though I could probably have hit 5x5, no need to push it]
70 x 5, 5

Chinups
+15 x 6 x 6 [RPE 9 and 9.5 on last two sets]

Narrow+NG Cable Row
54 x 14, 13

Standing DB OHP
16 x 14, 11

Preacher Curls
25 x 11, 9
20 x 15

Treadmill -- 3.8mph
15 mins @ 5.5%
9 mins @ 6%
6 mins @ 6.5%

Notes

Elbow a bit clicky after a couple of bench sets. Even though I am warm from squats I should still start from the bar when I move on to bench, basic obvious stuff I shouldn't forget. Continued to feel a bit clicky during the chinups -- I should move back to NG, but I don't like any of the NG bars at this gym, the grip is all way too narrow, blarg. We'll see.

Watch was being weird, too. Would only say that my HR was ~95 the whole time until I turned it off and on again and it was fine, so I don't have proper measurements except for the last 10 mins of treadmill, which were in the low-mid 130s.

Gonna see if I can weigh in sub 76 tmrw.

<a href="http://www.youtube.com/watch?v=7iUkk7J1PPg" target="_blank">http://www.youtube.com/watch?v=7iUkk7J1PPg</a>

dunno what happened but the video appeared on my phone at long last, so here it is.

20-09-17

Morning BW: 76.0kg

Waist at navel was 32.5/32.75" depending on how exactly I measured it. So that's .75-1" off in the last two weeks. Upper back and legs are looking lean, torso lagging behind, which is, I suppose, what is usual.

Not sure if I'm going to do any training today. Might take a rest and let my legs catch up, then they'll be fresh enough that I can get some proper SVJs in before lifting tomorrow. Then it's running Friday, rest again Saturday because I've got an all day thing.

Succumbed to the  desire to never do nothing and went to do a treadmill walk. I kind of like them. I don't feel fit enough to enjoy a slow run yet and walking outside in my neighbourhood can be a chore (crossing streets endlessly, lots of people, cars, etc.) so w/e.

Workout

Treadmill -- all 3.8mph
10 mins @ 5.5% - Avg 109 / Max 122
10 mins @ 6% - Avg 119 / Max 126
10 mins @ 7% - Avg 129 / Max 138
5 mins @ 7.5% - Avg 133 / Max 141
5 mins @ 8% - Avg 139 / Max 145