Adarq.org

17-07-17

Morning BW: 80.9kg [not surprised, on reflection yesterday was probs closer to 3kcal -- still under 81 on a heavy day is progress]

Workout

Deadlift
70 x 6, 6
100 x 3
117.5 x 5
132.5 x 3
147.5 x 3 [+2.5kg, -1 rep]
140 x 3
132.5 x 3
125 x 3
117.5 x 3
110 x 8

Back Squat
60 x 5
80 x 10, 8, 8, 8

Chins
BW x 11, 10, 8, 7

Wide Grip Lat Pulldown
52 x 9, 9
45 x 10, 10

DB Seal Row
20 x 10, 9, 9

Notes

Felt shit going into this workout but once it got going everything was much smoother.

Diet

Kcal - 2214
Prot - 173g
Carbs - 206g
Fat - 71g

15-08-17

Morning BW: 80.1kg

Workout

Fast walk to gym

Front Squat
Bar x 6
40 x 5
60 x 3
82.5 x 5
92.5 x 3
105 x 2 [+2.5kg, -1 rep]
100 x 3
92.5 x 3
87.5 x 3
82.5 x 5
77.5 x 5
72.5 x 7

DB RDLs
32s x 12, 12, 10

BSS
20s x 10, 9, 8

Leg Press
200 x 12
200 x 11 + 150 x 14

Leg Curl
54 x 11
54 x 9 + 34 x 6

EZ Bar Curl
40 x 8, 7, 6

Bike
Time: 21:50
BPM: 137

Fast walk back

Notes

This was hard to get through, woof.

Left index finger has been sore since I went to the gym yesterday. :/

Diet

Kcal - 2286
Protein - 152g
Carbs - 209g
Fat - 77g

stick to organic chicken and u'll be fine 

Yeah I believe that Makwala accused the IAAF of kicking him from the 400m in order to help WVN win. What an outrageous assertion from Makwala.

11-08-17

Morning BW: N/A [just forgot to weigh myself before breakfasting and heading to the gym, oops]

Workout

Bench
Bar x 10
40 x 6
60 x 3
72.5 x 5
80 x 3
90 x 2 [=weight, =reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 9

Spoto Press
60 x 3, 5, 7

CGBP
60 x 4, 6, 8

Seated DB OHP
18 x 13, 11, 10

1.5 Style Lateral Raise
8 x 7, 7, 7

Lateral Raise
8 x 14

Low Incline Rear Delt Flye
9 x 14, 13, 12

EZ Bar Curl
40 x 8, 7, 6

EZ Bar Skullcrusher
30 x 10, 10, 10

Notes

Firm meh. Shall reset bench to an 82.5kg top set next week and build back up. Gonna smash those max rep sets. On back-off sets may do 4s and 6s instead of 3s and 5s to make sure I'm not spinning wheels.

Mildly annoyed at self about missing my weigh-ins, but it's a new habit and I'll get better at remembering it. Visiting the 'rents this weekend so it'll be a different scale if I do weigh-in.

Diet

Kcal - 2352
Carbs - 329g
Prot - 118g
Fat - 67g

Not great protein intake. Easy to have lower days like this sometimes without meat options, but it's not such a big deal if it happens occasionally. Not sure that I will track this weekend closely since I'll be out and about, but I'll keep a mental note to eat fairly light.

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

08-08-17

BW: 81.4kg [a bit, err, clogged up]

Workout

Barbell Complex

Wide-grip Pullups
BW x 6, 6, 6

OHP
30 x 5
40 x 3
50 x 5
55 x 3
62.5 x 0 [Got it to about the same point as last week. Shall reset to 55]
57.5 x 3
55 x 3
52.5 x 5
50 x 5
45 x 5
42.5 x 5

Incline Bench
42.5 x 6
57.5 x 3, 5, 7, 4, 6, 8

Diverging Lat Pulldown
37 x 20
41 x 15, 15
[this is so great]

Dips
BW x 15, 12, 10

Henselmans' Lateral Raise
5 x 18
7 x 13
[left shoulder clicking a bit, meh]

Lateral Raise
7 x 18

Facepulls
10.2 x 14, 14, 14, 14, 14

Bayesian Cable Curl
5.7 x 15, 13, 10
3.4 x 15
[I forgot how great the pump was from this]

Machine Incline Press
15/s x 10
25/s x 12
20/s x 12
15/s x 11
[can really feel it in the upper pecs quite nicely]

Notes

A little frustrating not to hit 62.5 this week either, but such is the way of the OHP. I would have ought to have reset even if I had hit 1 or 2 reps. Shall probably keep the 3,5,7,4,6,8 day at 45kg rather than reset it back as well.

I feel like with OHP if I can get the first rep I can almost always get the second because the first is from a dead-start but one gets a bit of a stretch reflex rebound on the following reps. Maybe with the reset it would be worthwhile do do the back-off sets from a dead-stop/pause to train this bottom position?

I want to find a lateral raise variation I like. I've not quite been abel to find my groove with cable laterals -- I always end up feeling them too much in my traps. And the Henselman's variation puts me in a kind of impinged position. Doing the same accessory three times a week just feels a bit silly, but I guess there's not really anything wrong with it as such.

Diet

Kcal - 2192
Prot - 164g
Carbs - 221g
Fat - 74g

Might invest in some microolates for OHP

08-08-17

BW: 81.3kg [hardly a surprise. gonna aim for ~1800kcal today to balance out yesterday]

Front Squat
Bar x Lots
40 x 5
60 x 3
80 x 5
92.5 x 3
102.5 x 3 [+2.5kg, -1 rep...gonna smash 105 next week]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 7

DB RDLs
26s x 12
30s x 10, 10, 9 [quite liked this actually! able to really get the hamstrings working]

BSS
20s x 8, 8, 6

Leg Curl
50 x 13, 11, 10

Leg Press
180 x 12
150 x 16+100x22

EZ Bar Curl
40 x 7, 7, 6

Bike
Time: 30:16
Level: 6
RPM: 72
BPM: 136
Distance: 7.87

Notes

Solid enough. Still fairly sleepy. When I got on the bike to start cycling my heart rate was already at around 140, so I reckon I may well be getting some decent cardio adaptations from my lifting, since I rest relatively little.

Diet

Kcal - 2042
Protein - 168g
Carbs - 206g
Fat - 52g

Made some fantastic seitan. Seitain + black beans in a salad will be a fantastic staple.