Adarq.org

14-09-17

Morning BW: 76.9kg [good, don't want to drop too fast]

Workout

Warmed up more thoroughly today with some time on the bike

Squat
Bar x Lots
60 x 5
80 x 5
90 x 5
102.5 x 5 [will post video of this later, not sure depth was quite there]

Bench
Bar x 10
40 x 5
60 x 3
70 x 5 x 5

Chinups
+15 x 7 x 5 [that's 7 sets of 5]

Narrow NG Cable Row
40 x 20
47 x 16
[my traps loved this]

Standing DB OHP
16 x 14, 11, 9

Preacher Curls
22.5 x 14, 11, 11

Treadmill
~22mins @ 5%/3.8mph - 133 BPM
Lowered speed to 3.8mph and felt a lot better. Don't need to push myself on this, it's just an easy way to get extra activity/cardio in while I'm already at the gym. Thanks for the sanity check, adarq!

Notes

Felt like I was falling ill a bit last night, but got 9.5 hours of sleep and woke up golden.

Shall stick to +15kg on chinups until I'm doing straight sets of 7? 7x5->6x6->5x7->+5kg

Quote from: seifullaah73 on September 13, 2017, 06:10:15 am

As much as I agree with arnoud there are tons of workout, but as I adarq said in the sprint thread that simplicity is key, all you need are the basic strength workouts to develop strength, then power workouts to transfer that strength to power by doing plyometric or explosive workouts. But avoid being creative and doing any fancy workouts.

Hmmm interesting, Joel Smith does come up with many fancy workouts .....

Fancy workouts are good too when you need them. You almost certainly don't need them yet, though.

12-09-17

Morning BW: 77.3

Workout

Squat
Bar x Lots
50 x 5
70 x 5
90 x 5 x 5

Barbell Row
55 x 10, 10, 10

Barbell Bench
Bar x 10
40 x 5
55 x 5
62.5 x 5
72.5 x 5

DB Low Incline Bench
20 x 16, 14, 12

NG Chins
BW x 10, 10, 8

Lying Leg Curl
55 x 13, 12
60 x 7 + some partials

Bayesian Cable Curl
8.75 x 9
6.25 x 12, 9
[think i will dump these for BB curls or some such for a while, they're bette as a pump exercise in a programme where I'm doing multiple arm things on a given day, I reckon -- at least I enjoy doing them that way more]

Leg Raises [using one of those captains chairs w/ a half bosu ball, feel like I can get a bit more rom/stretch that way?]
BW x 10, 10, 10
[Idk if I will bother with these, though, haha, there are better/more consistent ab things available]

SS1A Reverse DB Wrist Curl
4 x 14, 14, 14

SS1B DB Wrist Curl
10 x 20
12 x 13, 13
[basically no rest between any of these sets, it's not like wrist stuff is taxing]

Treadmill
10 mins @ 5%/4mph
7 mins @ 5.5%/4mph
5 mins @ 6%/4mph
Avg HR - 145 BPM
Max HR - 156 BPM [though that was one random big spike v. soon after switching to 6% incline, it settled around 149+-2 for the rest of the 6% time, from what I can tell (I need to enable the lap funciton in the "cardio" profile on my watch still)]

Notes

Solid workout. Slight discomfort in my right adductor beginning w/ first 'heavy' squat set. Didn't seem to really impact anything. Felt it a little on the treadmill walk too.

Wondering if I should rather focus my gym accessory leg work on quads rather than p-chain since I build up a fair amount of p-chain fatigue from the jumping/sprinting? It's a minor decision, though, so not over bothered.

11-10-17

Morning BW: 77.6kg

Notes

Rotator cuff/rear delt area quite sore, esp on right side. Hopefully just a normal muscular soreness resulting from higher volume OHP + reintroducing direct rear delt stuff. Shall see what it is like tomorrow.

Was anticipating a higher weight than 77.6, since ate very big + high carb/sodium yesterday. Made vegan nachos w/ blue corn chips last night. See this not particularly appealing picture:



Will try to keep activity levels moderately today, at least ~13k watch-steps. Might do some light KB swings or something, idk, doing nothing is hard.

Recovery Workout

20 mins of EMOM doing 10 reps of 1 upper body movement from {band pullaparts, band dislocations, scapular pushups} and then 10 reps of 1 lower body movement from {air squats, split squats, 16kg KB swings}

Nice and easy just to get the blood flowing and do some stretchy/prehab type stuff. Avg HR - 120 BPM.

10-09-17

Morning BW: 77.4kg

Workout

Deadlift [shrug after every rep]
60 x 6, 6
70 x 5
95 x 5
107.5 x 5
122.5 x 5 + some number of shrugs to failure, I wasn't up to counting

OHP
Bar x 5
30 x 5
42.5 x 5 x 5
[OHP with dead traps is a little bit interesting]

Wide Grip Pullups
BW x 10, 10, 9, 8

Dips
BW x 18, 15, 13 
[I guess this is how many I can do when not super fatigued already]

Reverse Pec Dec
54 x 16, 12, 10
[changed set up from first to second set, hence the drop off]

Reverse Curl
20 x 14
22.5 x 10
20 x 10
[Left wrist kept folding about halfway through the sets regardless of how much I focussed on it. As such I shall stick to hammer curls for forearm/brachioradialis work + do some direct wrist stuff]

45* Back Extension
+25 x 12, 12, 12
[Charlie Francis talks a lot about erector size/strength for sprinting, so this seems an ideal exercise since it's also bomb for hamstrings]

DB Reverse Wrist Curl
4 x 10, 10
4 x 9 + 2 x 12

Treadmill - 30 mins @ between 4-5% incline and 4-4.2mph, mixing it up
Avg HR - 145

Kneeling Ab Wheel
BW x 18, 16, 15
[did this at home b/c too lazy to take it to the gym. god this is killer. will use this for higher rep work and decline situps for heavier work for now, I guess, until I can hit standing ones reasonably well]

Notes

Weight is dropping pretty fast. I am definitely getting enough protein and gym stuff is going well. I don't feel injured or under recovered or anything, so I will trust that it is good weight that is coming off. I'm still not that lean (15-16% probably) so going fast is still fine.

Full body training is fun.

Probably not going to hit the track tomorrow, but will make sure to do a long outdoor walk in order to get some cardio/recovery work in.

<a href="http://www.youtube.com/watch?v=zBxqjF-c7jw" target="_blank">http://www.youtube.com/watch?v=zBxqjF-c7jw</a>

Jujimufu and Clarence tricking. If this isn't beast idk what is. They sprint a bit as well.

Quote from: fast does lie on September 09, 2017, 01:16:08 am

Quote

this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

Very well said and a great way of looking at it.

Now that i think about it this way, a new question comes to mind: if unnatural growth hormones can cause the heart muscles to grow, what about natural increase in growth hormone from resistance training; will that cause the heart to grow abnormally as well?

Probably not: https://www.ncbi.nlm.nih.gov/pubmed/8213586

And a more general point -- the increase in hormones like HGH and testosterone from training is so marginal as to have basically no effect on anything.

I always giggled at this photo of Ben Johnson and Charlie Francis.