Adarq.org

22-09-17

Morning BW: 75.5kg [using navy calc+mirror I think I will probably have to aim to get down to ~72-73 for my appearance goals, that's fine. Should still be done end of October before the true bulking weather sets in]

Workout

Run to park - .83mi in 8:00 [i.e. 9:42 pace] -- AVG Hr - 139 BPM [got stuck at a light for like 30 seconds at the start so this is just the split after the light]

Sprint 3 x 15m

Jumping for 20mins, mostly SJVs then some 1-3 step RVJs. Was odd, the SVJs felt good, but I don't think I was touching that high on the board compared to average. IDK.

Tempo Sprints

5 x 200m @ 39s [50m walk b/w reps]
100m walk
6 x 100m @ 19s [50m walk b/w reps]

Notes

Somehow able to enjoy the slow run pace into the park today, but still want to be able to run much faster with <150 HR.

The 200 meter repeats were hard -- I mean the pace was not hard, but it's just a lot more distance in one go than I'm used to. And the rest in time terms is ~1:1, whereas I'm used to ~2:1 for the 100s. Still, if the watch is to be trusted, HR averaged around 150 through that part of the workout, with jumps up to the low 160s.

So guys i got an olympic ezcurl bar for a gift and im not going to do any curls (obviously hehehe) but i found a wicked way to do back extensions with the bar. After my worksets with 2x25kg plates held to the chest and while wearing a 10kg vest i took off the vest and put the same 25kg plates on the ez curl bar then got into position and then rolled the bar into my elbows (think zercher squats) and then tried to do back extensions. Wow! Shit was sooo hard and my hamstrings felt it hard. I only managed like 4 reps i think. Also rom was harder to achieve. It's a game changer, now i can load this exercise more, having being stuck at 2 plates and vest for ages

<a href="http://www.youtube.com/watch?v=BllOIjrj34k" target="_blank">http://www.youtube.com/watch?v=BllOIjrj34k</a>

and

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

When I do loaded back extensions I do them as Rubish does them, easy to set up.

What's the idea behind the fasted walking? Does it really do much if daily surplus/deficit is not where it needs to be?

19-09-17

Morning BW: 76.1kg [good, better hydration, etc.]

Workout

Squat
Bar x Lots
40 x 5
60 x 5
92.5 x 5 x 5

Barbell Row
60 x 10, 10, 9

Bench
50 x 5
60 x 5
67.5 x 5
75 x 5 [quite tough]

DB Low Incline
22 x 12, 10

EZ Bar Curl
35 x 9, 8, 7

Treadmill
10 mins @ 5%/3.8mph [avg HR - 118; max 137] -- that 118 avg seems wrong?? maybe the watch got fucky b/c of sweat or something
10 mins @ 5.5%/3.8mph [avg HR - 132; max 139]
5 mins @ 6%/3.8mph [avg HR - 134; max 140]

Notes

Still quite sore from those split squats I think. New stimulus wrecked me. Just felt like a bit of a weak day, so I cut short the volume, but still got a decent amount of work in, I think. Not really a surprise that those will start hitting me at this stage of the cut. Just a few weeks to go.

Shall see how tomorrow is and maybe take a rest from anything intense.

got some 39's in the data!!



46 avg over 22 minutes.

it's funny, a month or so ago, the "lowest" I got was 48's..

  twins! I had some 38/39s while lying in bed this morning. Still very rarely get under 50 any time after getting out of bed.

17-09-17

Morning BW: 76.7kg [good]

Workout

Deadlift
60 x 6, 6
80 x 5
100 x 5
120 x 5
130 x 5

OHP
Bar x 5
35 x 5
45 x 5 x 5

Wide Grip Pullups
BW x 10, 10, 10, 8

Dips
BW x 20, 15, 11  [woah, 20! that crushed my triceps so I had nothing for those next two sets, but still, 20!]

Split Squat
24s x 8, 8, 8 [ow. finally properly tried this as FP suggested a while ago, feel it well in my quads and the glute-ham tie-in area]

Alternating DB Hammer Curls
16 x 10, 9, 8 [just straight up prefer reverse ez bar curls, let's get that wrist strength going]

SS1A DB Reverse Wrist Curl
4 x 16, 16
6 x 7 [forgot there were 5s in a diff part of the gym, so will bridge to those next time]

SS1B DB Wrist Curl
14 x 13, 13, 10

Treadmill
21 mins @ 5%/3.8mph
Avg HR - 134 BPM
Max HR - 143 BPM

Notes

Didn't wear watch this weekend until the gym today so I don't have a v. clear idea of activity. A few miles of walking yesterday, and a lot today (before the gym), on feet more of less constantly for 3+ hours.

Rare evening work out, hadn't eaten that much so went into it feeling very hungry. Have only rarely been hungry on this cut so far, so that was odd.

15-09-17

Morning BW: 76.9kg [a little surprised! out for dinner at a pub and was just eating+snacking for ages -- it's good I keep my activity level so high]

Workout

Run to park - .87mi in 7:25 [i.e. 8:30 pace]
Avg HR - 154
Max HR - 176
I was down to 7:20 pace for last section of this. I just felt quite light on my feet and like running rather than just jogging to the park. Probably hurt the rest of my workout, but whatever, haha.

Jumping --

Mix of SVJ/RVJ/Drop step jumps for ~15 mins, about 20-25 jumps probably. SVJs felt shit, but 1-3 step RVJs where all good. Did the t0dday method. Get like 2-3" from a drop set, another 1-2" from 2 steps and if I absolutely nail 3 steps I get another 1".

Did 1x10 each on MR Tuck Jumps [is there a definitive/adarqui video of these? couldn't find one that looked legit] and pogo jumps. Ankles not feeling strong/bouncy at this point so just moved on.

Tempo sprinting --

2 x (6 x 150m) @ 30.5s -- times a little variable here, but this was the average
Avg HR - 155
Max - 178 [usually peaking in the high 160s/low 170s after each sprint, though]

Felt fine. This is the most volume of tempo sprinting I've done so far (1800m) and it felt solid.

Notes

Tomorrow is probably a total rest day, maybe a kettlebell recovery circuit a-la the other day. Quads are tired.

The 5/3/1 protocol I'm running advises a deload after 2 cycles (I'm in week 2 of 6 so far). I think I will deload all my lifts except for squat then, because I'll be way to tempted to try a 1-3RM by then. That's like 5/6 weeks away, though, haha.

hips were shooting juuust a touch on the last couple of reps. be careful as weights get heavier, if that gets worse can lead to low-back strain as you pitch forward and try to correct.

first rep is my fav. 

Thanks for squat feedback, pals! I noticed the major difference between rep 1 and the rest is that I don't dip my head forward with the beginning of the concentric on the first rep. Keeping head back like that will probably also help prevent me tipping forward, thus pleasing both LBSS and adarqui at once. Will keep that in mind 

<a href="http://www.youtube.com/watch?v=kNxmUCeIy54" target="_blank">http://www.youtube.com/watch?v=kNxmUCeIy54</a>

Squats. Maybe just hitting parallel until 4th rep which seems good and 5th rep which is a bit below. Angle could perhaps be a factor, idk, in any case they look very easy well within range, so just being more conscientious of depth in future shouldn't be an issue.