Adarq.org

Remember that fasting helps preserve muscle during weight loss

this isn't true

eta: to be productive, the three controllable things that actually make a difference for this, in order of importance:
1. doing some amount of resistance training
2. not losing weight too fast
3. eating a reasonable amount of protein

everything else is like on the margins stuff that maybe matters if you're getting super lean (by your body's standards) and trying to step onto a bodybuilding stage at the end

Gym work 88 (BSS and landmine day)

BSS: DND, groin injury
Hip thrust: DND, groin injury
Bench press: 20x5, 20x5, 50x5, 65x5, 65x5, 65x5, 50x6 (slow tempo for more TUT)
Landmine one-leg deadlift (each leg): barx8, bar+20x10, bar+40x6, bar+40x6 (grip fail, even with straps, held it with two hands)
Landmine push press: barx10, bar+20x10, bar+20x10
Landmine side press: barx10, bar+5x10 (first time doing these, interesting)
V grip pulls to chest (single hand): 32x8, 40x7

Workout time: 15:20
Workout duration: 49 min
Bodyweight in the morning: 88.2 kg

Comments: Went to the gym with my groin/adductor/iliopsoas injury, besides one sting it was acceptable.

Also did 5 sets of 3 reps of chinups + 13000 steps + shooting some hoops, today.

Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

Nice one on the bodyweight PR! And good job finding swaps for lower body stuff too

Gym work 92

Had to go quick, I had a meeting

Forward lunges: 10 (5 each leg) x 27.5 kg dumbbells, 8 (4 each leg) x 27.5 kg dumbbells
Bench press, wide grip: 20x10, 50x10 (had 3 reps left), 50x10 (had 1-2 reps left), 50x10 (felt like 10 RM)
Deadlift: 20x5, 60x5, 100x5, 120x3

Workout time: 15:00
Workout duration: 25 min
Bodyweight in the morning: 88.0 kg (+0.3 kg)

Comments: Tired and hot. I tried the forward lunges instead of the BSS just so I take the "shock" of putting the foot down on the ground and absorb that forward and I did find it difficult (although I still have the groin injury so I shouldn't judge myself too hard). I think walking lunges would be good - it's that eccentric control that I'm after, that's the weakness that I feel moving around on the court. Bench press was "good", the bar felt light. The last rep in the last set was very difficult. Deadlift was OK but I was too tired when I did it.

PS. Yesterday when coming from the park I was at a low of 86.9 kg!

Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.