Adarq.org

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.

Great job on the cut. What are you working towards, 75kg?

Thanks! Yeah, 75kg is where I think I will assess where I've reached, at least. I'm aiming for like ~12% BF, or to just stop being so soft around the belly. If I need to keep going down past 75kg I'll do that, I guess.

13-09-17

Morning BW: 76.7kg [errr wut]

Workout

Jog to track - .88mi in 8:58
Avg HR - 147

Sprints x 3 x 15m

Jumping

~12 SVJs, some felt decent

~10 RVJs, a few good'n's

Running

3 x (4 x 100m) @ 18.5s -- ~40s b/w reps, ~100s b/w reps [HR got up to between 165-177 on these reps]

Walk home.


Notes

Quite a weight drop-off. Ate >120g protein and >2000kcal yesterday, but I had 17.5k units of activity/walking, so I perhaps needed to adjust up further.

Legs feel a bit weak today, hence no bounds and just 12 repeats.

Ever since i found out about the existence of blue corn chips around the NBA finals when adarqui and LBBS were talking about enjoying the finals while eating them ive wanted to try them. So yesterday finally my bro and sis in law wanted to do a GoT catch up session and eat nachos, the time had come.  Unfortunately I went 0/6 looking for a place that sells them here So funny. Good to see you had better luck than me.

Oh man, thans sucks  We did get pretty lucky, though. Picked them up by chance at some uber-bougie 'organic health' store that we checked out in the hopes of getting some seitan.

destroying it right now. fun to watch.

Thanks dude! I've been talking about this w/ Adarqui a bit, but I feel like I've matured a hell of a lot since previous forays into training, and that that has been hugely beneficial. I still want to, and do, train hard, but I'm much more willing to take it slow/be patient and let things come as they do. Also actually successful taking control of diet/understanding what I like to eat/what fuels me well.

Being able to find all parts of training (lifting, cardio, jumping, sprinting, walking) fun and rewarding has been a boon. Hoping I can ride this wave for a long while.

Quote from: Joe on September 06, 2017, 06:18:40 am

06-09-17

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

hah. eagerly awaiting you to take the title of back-king from KF .. trap king maybe, since he's got this weird trap phobia. His mid traps are huge IIRC.

well a big goal for me is still to hit the one-arm chinup, so if I'm gonna make that happen I'll have to have a gnarly back!

and ya you can't do that with garmin connect or strava ... :/ the HR stats within a range of activity, unless it's a "lap". So I imagine you just took your HR stats per lap and put them in excel?

yup, did that and weighted the avg HR by the length of the split it was from. tedious to have to do that, seems bizarre that they don't have that feature when it has such fine grained recordings?