Adarq.org

12-03-17

Jogged to gym ~1 mile

Superset:
Chins
BW x 3, 3
+12kg x 1
+5kg x 2
BW x 3, 3, 2, 2

Overhead Press [moved grip out wider and it felt a lot better on my shoulder, huzzah]
Bar x many
25kg x 5
32.5kg x 5, 5, 9 [fuck yes!]
32.5kg [done as push press] x 8
25kg [back to strict] x 6

Squat [high bar this time, I can keep good form better this way, and it's easier on my left shoulder]
Bar x 5
40kg x 3 [paused]
60kg x 2 [paused]
72.5kg x 5, 5, 6 [tough, but happy that I don't have to go back weight-wise after the switch!]
60kg x 7, 7

Neutral grip pulldowns [myo, + indicates 4-5 deep breaths]
45kg x 14+3+3+3+3+2

DB high incline press [~80 degrees, myo-style]
10kg x 18+5+5+5+4

BB curl
20kg x 11, 6, 6 [didn't rest much between these sets]

DB curl
8kg x 8

Superset:
Facepulls
something x 16, 14
Bentover rear-delt DB fly
6kg x 14
4kg x 14
with
Ab wheel
BW x 10, 10, 10, 10

(i.e. i did facepull->ab->facepull->ab->fly->ab->fly->ab]

Notes

Evening workout because I was out of town most of the weekend. Felt strong, I guess due to a mix of that factor and because of two days rest. Pleased with the jump on OHPs. Did some extra sets after the main on both OHP and squats + added an extra pressing exercise since I was feeling in the flow. Chinups felt strong so I added weight. 12kg was not a 1RM effort, but I don't think I could have got a second. 3 on the first set was not near max, either. Happy with this workout 

Diet

Kcal - 2929
Carbs - 352g
Protein - 114g
Fat - 122g

Another odd eating day b/c of travel and whatnot, but still within a decent range, so w/e.

Quote from: Joe on March 09, 2017, 05:27:46 am

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

76kg and 175cm. Probs like 18-20% bodyfat, I think,  but want to do a hypertrophy phase first despite this.

moar triceps.

tr00. time to hit the pjr pullovers.

congrats! 

09-03-17

Soreness: hamstrings

Sleep not been optimal last couple of days

Jogged to gym ~1mile

Chins
BW x 5,3,3,2,1,1,1 [slow eccentric on the 1s]

Bench
Bar x 10
30kg x 5
40kg x 4
50kg x 5, 5 [last rep a huge grind], 4 [this is fine, i might drop back next workout, might not, doesn't matter hugely]
40kg x 6 [wanted volume]

Squat
Bar x 5
40kg x 3
60kg x 2 [paused]
70kg x 5, 5, 8 [another couple of reps in the tank, but left shoulder particularly tight after bench, so keeping bar position a bit funky]

Front Squat
50kg x 5, 4

DB Row
22kg x 16, 12, 11, 8

EZ bar preacher curl [myo, + indicates ~4 deep breaths]
+7.5kg x 15+3+3+1 [lol]

BB Curl
20kg x 10, 8, 8

Notes

Felt pretty dead after the back squats, so the accessory stuff wasn't the greatest it has been. Still a good workout, though. Need to improve my cardio, which should hopefully (a) help body composition and (b) help me workout harder. Might go to spin class with my girlfriend 

Diet

Kcal - 2925
Carbs - 277g
Protein - 169g
Fat - 123g

Hah, thanks dude! We'll be back on for another quarter final in two weeks, so *fingers crossed* we can keep up the momentum!

Hope everyone's having a good IWD 

Diet:
Kcals: 2422
Carbs: 217g
Fat: 87g
Protein: 149g

Feel like being a bit lower kcal today. Bought tape measure so will get baseline measurements in the morning.

Thinking of adding some cardio (probs mostly in the form of rowing machine and stationary bike) on off days.

07-03-17

Soreness: Upper back and abs still sore going into the gym.

Foam rolled and stretched at home before heading to the gym.

Jogged to gym ~1 mile

Chins
BW x 4,3,3,3,1,1 [slow eccentrics on the 1s]

OHP
Bar x 10
30kg x 5 [this was too heavy for a warmup, oops]
32.5kg x 5, 5, 5 [still had to lock out right arm then left, but no pain or anything. more volume at a high weight than last week, even if i messed up warmups, so i'm calling this progress of a sort!]

Deadlift
60kg x 3 [paused a couple inches of floor]
70kg x 3 [ditto]
85kg x 7 [woopwoop]

RDL
60kg x 8, 7, 7, 5 [lats and forearms on fire, the latter the real bottleneck here, but these are for volume rather than to explicitly progress this movement, so whatever]

Neutral grip lat pulldowns
39kg x 12
32kg x 16+3+3+3+3 [Myo style, + indicates ~4 dep breaths]

Neutral grip DB incline [~60 degrees]
12kg x 14+4+4+4+3 [ditto]

Superset:
Facepulls
5.7kg x 12, 12 [down weight one tick] 14, 14
Kneeling ab wheel
BW x 8, 8, 8, 8

Notes

Didn't end up drinking much last night despite much celebration. Good workout.

Diet
Cals - 3212
Carbs - 290g
Protein - 178g
Fat - 118g