Adarq.org

16-03-17

Still major upper back soreness. Abs sore too.

Jogged to gym ~1mile

Superset [Chins+OHP]

Chins
BW x 4, 4, 3, 3, 3, 2, 2

OHP
Bar x 8
27.5kg x 4
35kg x 5, 5, 7 [Awesome!]
Push press @ 35kg x 6
Strict @ 25kg x 6

Squat
40kg x 3 [paused]
60kg x 2 [paused]
75kg x 5, 5, 8 [probably should have warmed up more since last set felt strong, but, woopwoop, weight and reps up from last time]

Leg Press
50kg x 8
80kg x 8, 8, 8, 8

DB Row
24kg x 14, 10, 9

DB Incline Press @ ~50* [Myo, + indicates 4-5 breaths]
14kg x 13+3+3+3+3+3+2

BB Curl
20kg x 12, 8, 6
15kg x 6
10kg x 10 [the last 20kg set and the two lighter sets were done with no rest, i.e. as drop sets]

then usual ab and upper back stuff.

Notes

Awesome workout on the main lifts, a bit lame elsewhere, but I would obviously rather it be this way round. Had intended to do some more back off/volume sets of squats in addition to the leg press, but I forgot. Leg press was killer on the quads even at this light weight. Perhaps it was good to get that extra volume without major core exertion since the ab wheel stuff later on was very hard.

Training with this sort of volume is pretty rough, so I'm looking forward to two days off for recovery. I will make sure to cycle on one of them (likely tomorrow).

Diet

Kcal - 3600
Carbs - 277g
Protein - 207g
Fat - 179g

Been hungry the last couple of days, but that's hardly surprising, I suppose.

Upper back enormously sore today, unsurprisingly, but lower back and hamstrings in the clear. Curious!

Diet --
Kcal: 3631
Carbs: 387g
Protein: 136g
Fat: 172g

Wow, did not have the impression that I ate that much. No bother.

man i remember posting a video of that guy squatting way back when. he was just a crazy strong but dorky looking dude then, now he's gone all madman viking.

Cripes, car crashes are scary, and I can tend to get pretty angry ant people needlessly endangering others in cars (esp. not using indicators ["blinkers"] and the like), so props to you for staying chilly.

12-03-17

Jogged to gym ~1 mile

Superset:
Chins
BW x 3, 3
+12kg x 1
+5kg x 2
BW x 3, 3, 2, 2

Overhead Press [moved grip out wider and it felt a lot better on my shoulder, huzzah]
Bar x many
25kg x 5
32.5kg x 5, 5, 9 [fuck yes!]
32.5kg [done as push press] x 8
25kg [back to strict] x 6

Squat [high bar this time, I can keep good form better this way, and it's easier on my left shoulder]
Bar x 5
40kg x 3 [paused]
60kg x 2 [paused]
72.5kg x 5, 5, 6 [tough, but happy that I don't have to go back weight-wise after the switch!]
60kg x 7, 7

Neutral grip pulldowns [myo, + indicates 4-5 deep breaths]
45kg x 14+3+3+3+3+2

DB high incline press [~80 degrees, myo-style]
10kg x 18+5+5+5+4

BB curl
20kg x 11, 6, 6 [didn't rest much between these sets]

DB curl
8kg x 8

Superset:
Facepulls
something x 16, 14
Bentover rear-delt DB fly
6kg x 14
4kg x 14
with
Ab wheel
BW x 10, 10, 10, 10

(i.e. i did facepull->ab->facepull->ab->fly->ab->fly->ab]

Notes

Evening workout because I was out of town most of the weekend. Felt strong, I guess due to a mix of that factor and because of two days rest. Pleased with the jump on OHPs. Did some extra sets after the main on both OHP and squats + added an extra pressing exercise since I was feeling in the flow. Chinups felt strong so I added weight. 12kg was not a 1RM effort, but I don't think I could have got a second. 3 on the first set was not near max, either. Happy with this workout 

Diet

Kcal - 2929
Carbs - 352g
Protein - 114g
Fat - 122g

Another odd eating day b/c of travel and whatnot, but still within a decent range, so w/e.

Quote from: Joe on March 09, 2017, 05:27:46 am

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

76kg and 175cm. Probs like 18-20% bodyfat, I think,  but want to do a hypertrophy phase first despite this.

moar triceps.

tr00. time to hit the pjr pullovers.

congrats!