Adarq.org

14-08-17

BW: 80.8kg

Jog to gym ~1 mile

Bench
Bar x 8
40 x 6
60 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 7
60 x 10

SS1A Chins
BW x 5
+20 x 5, 4, 4, 4, 3, 3
BW x 11, 8

SS1B OHP
30 x 6
35 x 5
40 x 4, 6, 8, 5, 7, 8 [first 3 sets done paused]

DB Row
34 x 10, 10, 9

DB Incline Bench
24 x 13, 10, 8

PJR Pullover
26 x 10, 10, 8

Hammer Curls
16 x 9, 8
14 x 11

Lateral Raise
12 x 9, 9, 8+8x8

Bike
Time: 20:03
BPM: 142

Jog back from gym ~1 mile

Notes

Had a good time with this workout. Weight moving in the right direction despite a lazy weekend.

Diet

Kcal - 2158
Prot - 141g
Carbs - 193g
Fat - 89g

Evening walk

Time: 27:00
Pace: 8:44/km

Meant to ask this for a while, but what is 'activity' measuring exactly? Kcals seems way high, and if it's steps, why not say steps?

<a href="http://www.youtube.com/watch?v=rgHYUDoG8_A" target="_blank">http://www.youtube.com/watch?v=rgHYUDoG8_A</a>

I'm sure this has been posted several times before, but I just watched it again last night and it is the bounciest I have ever seen anyone be. It's just outrageous.

10-08-17

BW: N/A (no access to a scale this morning)

Workout

Deadlift
70 x 5, 5
90 x 3
110 x 5
125 x 3
145 x 4 [+5kg, -1 rep]
135 x 3
125 x 3
115 x 3
110 x 10 [lats crushed by this]

Machine Hack Squat
20 x 10
40 x 10
[just fiddling around with this while waiting for a rack to open up]

High Bar Back Squat
Bar x 6
60 x 6
80 x 6, 6, 6, 6
[oof, this killed my quads. was keen to try this out again! able to keep much more upright and had no lower-back issues whatsover. will make this the main volume thing on deadlift days from now on! exciting]

Chins
BW x 12, 10, 7, 6

Wide Grip Lat Pulldown
45 x 10, 10, 10, 10

DB Seal Row
18 x 10, 10, 10

45* Back Extensions
BW x 15, 15, 12
[the lower back pump, oh my]

Bike
Time: 31:00
Level: 6
RPM: 79
BPM: 135
Distance: 8.34

Notes

I think 12 reps on (neutral grip) chins is a PR, or at least fatigued/post-DL PR, so that's pretty nice. I'm also pretty sure that it's the first time I've hit 10 reps on the second set.

Deadlifts felt really solid.

I love back day and deadlifts and squats. What a great day to have in a programme.

Diet

Kcal - 2130
Prot - 139g
Carbs - 251g
Fat - 57g

Yo, you posted recently about getting great results with dedicated wrist mobility work. Mine is terrible and it makes front squats (even more) uncomfortable, and will also be am impediment when I eventually try out planche stuff again. Any recommended movements/stretches/routines?

Ty

07-08-17

BW: 81kg

Bench
Bar x 10
40 x 6
62.5 x 8
72.5 x 6
80 x 4, 4, 4
75 x 5
72.5 x 6
67.5 x 7
62.5 x 8

SS1A Chins
BW x 5
+20 x 4, 3, 3, 3
+15 x 4, 4, 4
BW x 10

SS1B OHP
30 x 6
40 x 5
45 x 3, 5, 7, 4, 6, 7 [surprised to only drop one rep tbh]

DB Row
34 x 8, 8, 8
24 x 13

DB Incline Bench
24 x 11
22 x 11, 8
Big drop here!

SS2A PJR Pullover
26 x 8, 8, 8

SS2B Hammer curl
14 x 14, 12, 10

Lateral Raise
10 x 15, 13, 13

Notes

By the numbers workout.

Diet

Kcal - 2831
Prot - 153g
Carbs - 316g
Fat - 95g

Drinking + poor planning at lunch given I knew I'd be out for dinner. Lesson to be learned.

It seems they found him!

04-08-17

BW: 81.8kg (drop, I think, due to stopping taking creatine rather than "actual" weight loss, given I was eating a lot while travelling)
Waist: 34.5" (same as when I started at 76kg!)

Walked briskly to gym today, 10mins for .9 miles.

Barbell Complex

Wide Grip Pullups
BW x 5

Bench
Bar x 10
40 x 6
60 x 5
72.5 x 5
80 x 3
90 x 2 [+2.5kg, -2 reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 8

CGBP
60 x 3, 5, 7, 4, 6, 5 [strength just not there for this, form a bit sloppy too]

Lo->Hi Cable Flye
9 x 16, 15, 15

Seated DB OHP
18 x 13, 10, 8

1.5 Style Lateral Raise
7 x 8, 8, 7

SS1A Low Incline Bench Rear Delt Flye
9 x 12, 12, 12, 11

SS1B High Incline Bench Lateral Raise [facing the bench, idea taken from here: http://www.simplyshredded.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders-by-menno-henselmans.html -- Meno Henselmans suggests a lower incline, so I will perhaps try that next time]
4 x 11, 11, 11, 10

PJR Pullover
24 x 12, 12, 10

EZ Bar Curl
40 x 6, 6, 6

Bike
Time: 30:02
BPM: 132
Level: 6
Distance: 7.73 [I should probably note average RPM instead of distance, since I'm not sure how "level" affects distance moved (i.e. whether upping level works like upping gear on an actual bike), but whatevs for day one]

Notes

Jet lag is a bitch. Slept ~4.5 hours, from 11pm to 3.30am. Went to the gym at 6.30. Quite nice, basically totally empty. Unlikely to (want to) keep up this sort of timing though. Took 200mg of caffeine in the form of pills to make up for this lack of sleep and got a solid workout in.

I shan't reset bench back, since 2 reps on a crappy day is decent, but will probably keep the same weight next week.

Curious to see if what I yesterday referred to as "intra-workout recovery" improves over the next week or two, or whether it was at an elevated level due to creatine.

Diet

Kcal - 2373
Protein - 177g
Carbs - 263g
Fat - 63g

Eating schedule a bit messed up by the weird sleep. To make my life easier I think I can cut the size of my usual breakfast and lunch a little to make room for either an evening snack or a nicer dinner.