Adarq.org

28-09-17

Morning BW: 74.6g

Workout

A couple of SVJs after the warmup.

Squat
Bar x Lots
60 x 5
77.5 x 5
90 x 5
100 x 8 [a few left in tank, basically went until I thought bar speed would slow on the following rep]

Bench
Bar x 8
40 x 5
60 x 3
72.5 x 5, 5, 5, 5
70 x 5

Chinups
BW x 5
+25 x 5 x 3 [i.e. 5 sets of 3, felt pretty easy]

Narrow+Neutral Grip Cable Rows
61 x 12, 12

Lateral Raise
8 x 16, 16, 16 [less taxing than DB OHPs for now, and I probs don't really have to worry about front delts, so doing some lateral delt stuff seems sensible]

Preacher Curl
25 x 12, 12, 11

Straight Bar Pushdown
16.25 x 25
21.25 x 16
26.25 x 10

Treadmill -- 3.8mph
15 mins @ 6% - 129/144
10 mins @ 6.5% - 133/139
5 mins @ 7% - 135/140

Notes

Really solid workout. I think it is sensible to rep out a bit more on the top sets on the non 5x5 days, not to failure, or even that close, but just to get a bit more hard work in without overly taxing anything.

Lol, I've really got to get on your level w/ the food snaps.

^ clean.

if that were one of my double meals a day, i would increase scrambled eggs to 150-200%, olive oil on it.. and add another 8 pieces of kiwi. will maintain 190lb with that.

Yeah, this was 4 eggs + 50g oats + 2 kiwis. I ate like 1.5 of them before plating, haha, so it looks very meagre compared to the rest of it.

Quote from: Joe on September 27, 2017, 06:55:24 am

Terrible picture but a good example of how I've been eating lately:



Spicy scrambled egg w/ ginger+tomato, oats and kiwi.

nice!!

bruh. I actually planned on making spicy scrambled eggs today.. 1 jalapeno, 1 red chili, and scrambled eggs. hah.

nicenice. I added in coriander/turmeric/cayenne/cumin powders to give it some proper spice profile behind the raw spiciness from the chillis! 

Yeah, the carb up/cheat day was deliberate. IDK if I look that much better today, haha. I was looking very vascular last night, but that was kind of offset by my stomach bloat, so it was six of one half a dozen of the other, there.

IDK that I need to make a maintenance break yet. The cut is going really smoothly so I don't think I'll have any issues carrying it on for another few weeks to a month, and I didn't really enjoy pigging out on snacks yesterday, so I don't anticipate having a major bounceback. I'd rather hit my goal without breaking the good rhythm. Am still at like ~15%, which isn't a number I want my body to be super adapted to. I'd be happy to let it get used to 12%, though.

Edit: Reason for the refeed was a combination of things I was skimming recommending them. Greg Nuckols, who I generally trust on about anything training/nutrition related, is an advocate, as is Lyle McDonald. I'm about to transition from "category 2" (i.e. >15% BF) to "category 1" (<15%) in his system, and he doesn't allow refeeds or cheat meals for the latter group, so I figured I go for it while I was still allowed. I'm dieting quite as hard as Lyle advocates, but I'm still losing weight pretty fast, so I figure what he says is pretty apt to my situation.

27-09-17

Morning BW: 75.2kg [good!]

Workout

Treadmill -- 3.8mph
10 mins @ 6% - Avg 105/Max 114
12.5 mins @ 7% - 119/127
7.5 mins @ 7.5% - 127/134
7.5 mins @ 8% - 133/140
7.5 mins @ 8.5% - 142/149
Overall Avg HR - 123

Notes

Feeling quite sore, so I don't think I'm going to hit up the track today. Will probably go to the gym and do a 45ish min cardio session.

Weight is up .7kg today. Ate lots of carbs and salty things yesterday so that makes sense. I don't feel any particular inclination to snack on those things any more today, but it was kind of nice to refeed. Now back to the grind. Finish this week in the low-mid 74s, next week low-mid 73s.

Also, why is it that, as of right now, my knees feel more achy on back squats than front squats? Shouldn't it be the other way around?

Probably just because there's more force on your knees doing back squats because the weight is heavier. For most people upper back is more of a limit than leg strength on fronts

25-09-17

Morning BW: 74.7kg [I am apparently the world's greatest dieter, wtf]

Workout

Jog to park -- 0.87mi in 7:43 [i.e. 8:54 pace] -- Avg HR 141 [nice!]

3 x 15-20m sprints [has been mildly rainy, so track was a bit damp]

Jumping -- 7 max SVJs, then 7 one or two step RVJs, then 1 shitty SVJ
-- These were fucking great. Got like 2+ inches higher on everything than previously. Consistent good SVJs. Felt awesome.

Tempo Intervals
3 x (100+200+300) @ 19s, 39s, 63s

Notes

Jog felt good. Jumps felt great.

Weight is dropping fast. Waist is dropping correspondingly, and strength + fitness + mood is holding. I'm almost never hungry. As such, I'm not really worried, but it's still something to note.

24-09-17

Morning BW: 75.1kg [happy with this after a rest day, could easily have mismanaged that]
Waist @ navel : 32.25"

Workout

6-8 max SVJs, a few after warming up then a couple between each rest period of the lightest DL sets. Felt okay

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 5
137.5 x 5 [kind of hard, could have had 6 or 7 total I think, though]

OHP
Bar x 5
35 x 5
47.5 x 5, 5, 5
45 x 5, 5

Wide Grip Pullups
BW x 10, 10, 10, 10, 7  [5 x 10 might be on that table next week! The first two sets were very easy]

Dips
BW x 21, 17, 11  [I think I gave myself an exertion headache locking out the 11th rep of that last set, oof]

Reverse Curls
20 x 12, 12, 10 [only had the wrist folding on the last couple of reps of the last set]

Treadmill - 3.8mph
20 mins @ 5.5% -- Avg HR 135
10 mins @ 6% -- Avg HR 135

Notes

Solid workout. Dropping leg accessories for now since my legs have been feeling perpetually pretty tired. Lots of walking + they rarely get a full rest day, so it seems the sensible thing.

Was really breathing quite hard during the pullups and dips.

I realised that when I first used the Navy BF% calculator I used waist at 1" above navel instead of waist at navel. Estimating that my waist was ~.75" wider at the navel (that's about the difference now), I recalculated the BF% I began the cut at (~21-22%). Oof, I was a fatty, haha. The same calculator puts me at 16% now with only ~.5kg lean mass loss, which seems like good going. Obviously there are some confounding factors here: (a) the calculator is not going to be totally accurate, but a ~3.25" loss of waist at navel so far is grand and (b) not all lean mass is muscle, so it going down a little with weight loss doesn't imply muscle loss.