1036
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 27, 2017, 05:31:41 pm »
Lol, I've really got to get on your level w/ the food snaps.
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1037
Pics, Videos, & Links / Re: beast
« on: September 27, 2017, 04:12:36 pm »
He competed at 94kg in late August, so he might be weighing like 100kg at the mo?
1038
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« on: September 27, 2017, 11:15:00 am »^ 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.
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!
1039
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 07:16:35 am »
I quite liked this article by Nuckols: https://www.strongerbyscience.com/a-bit-of-everything/
It's a few years old so perhaps he has changed his mind on some of the content, but the basic idea seems to me very sensible.
It's a few years old so perhaps he has changed his mind on some of the content, but the basic idea seems to me very sensible.
1040
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 07:00:48 am »
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.
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.
1041
Nutrition & Supplementation / Re: The AMAZING Food Picture Thread
« 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.
Spicy scrambled egg w/ ginger+tomato, oats and kiwi.
1042
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 27, 2017, 05:34:41 am »
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.
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.
1043
Strength, Power, Reactivity, & Speed Discussion / Re: Squat Narrow vs Wide stance and Vertical/speed
« on: September 26, 2017, 03:46:42 pm »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
Sorry, you lost me on this phrase. Also I thought front squats put more force on the quads/knees.
Relative to the amount of load involved, yeah, but front squats are done lighter. Front squats a a little less p-chain and a little more squads because you're more upright/knees forward than with back squats. However, because the loads are lower for front squats (because back strength is a big limiter) you could easily end up with less total knee forces.
1044
Strength, Power, Reactivity, & Speed Discussion / Re: Squat Narrow vs Wide stance and Vertical/speed
« on: September 26, 2017, 08:57:49 am »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
1045
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 26, 2017, 08:18:35 am »
26-09-17
Morning BW: 74.5kg
Workout
A couple of SVJs
Squat
Bar x Lots
60 x 5
80 x 3
95 x 5 x 5 [pretty easy]
Barbell Row
65 x 8, 8, 8 [going to keep pushing up weight until I'm doing 6s, then stick with it until it's 10s, I think]
Bench Press
Bar x 8
40 x 5
62.5 x 5
72.5 x 5
80 x 4 [this was meant to be 5, but the 4th was enough of a grind that I didn't anticipate getting the 5th. Bench is one lift to really suffer on the cut, and, from what I've read, that's very much normal]
DB Incline
22 x 14, 11, 8 [good progress here, though]
EZ Bar Curl
35 x 10, 9, 8
Tricep Pressdown [used two of those loose handles rather than a rope or bar and quite liked it]
11.25 x 15
21.25 x 7
13.75 x 13
[just fiddling around to get a pump, with both bis and tris pumped arms looked kinda dope]
Treadmill - 3.8mph [forgot to wear watch so just basing the numbers on the treadmill readings]
10 mins @ 6% - Avg HR ~131bpm
10 mins @ 6.5% - Avg HR ~133bpm
10 mins @ 7% - Avg HR ~134bpm
Notes
Another good workout, not really much to say. Quads quite sore, I think probably due to the 300m intervals. Lats/upper back still sore from Sunday, so I didn't throw in a second back movement today.
That's the first cycle of full body 5s pro 5/3/1 done now. I'll run a second with lower body TMs upped by 5kg and uppers by 2.5kg and reassess at the end of that.
Had some cookies/crisps as a snack + mini refeed this afternoon. Not out of hunger, but a conscious decision b/c I don't want to lose more than like 2% of my bodyweight/week [i.e. want to end this week no lower than like 73.8]
Morning BW: 74.5kg
Workout
A couple of SVJs
Squat
Bar x Lots
60 x 5
80 x 3
95 x 5 x 5 [pretty easy]
Barbell Row
65 x 8, 8, 8 [going to keep pushing up weight until I'm doing 6s, then stick with it until it's 10s, I think]
Bench Press
Bar x 8
40 x 5
62.5 x 5
72.5 x 5
80 x 4 [this was meant to be 5, but the 4th was enough of a grind that I didn't anticipate getting the 5th. Bench is one lift to really suffer on the cut, and, from what I've read, that's very much normal]
DB Incline
22 x 14, 11, 8 [good progress here, though]
EZ Bar Curl
35 x 10, 9, 8
Tricep Pressdown [used two of those loose handles rather than a rope or bar and quite liked it]
11.25 x 15
21.25 x 7
13.75 x 13
[just fiddling around to get a pump, with both bis and tris pumped arms looked kinda dope]
Treadmill - 3.8mph [forgot to wear watch so just basing the numbers on the treadmill readings]
10 mins @ 6% - Avg HR ~131bpm
10 mins @ 6.5% - Avg HR ~133bpm
10 mins @ 7% - Avg HR ~134bpm
Notes
Another good workout, not really much to say. Quads quite sore, I think probably due to the 300m intervals. Lats/upper back still sore from Sunday, so I didn't throw in a second back movement today.
That's the first cycle of full body 5s pro 5/3/1 done now. I'll run a second with lower body TMs upped by 5kg and uppers by 2.5kg and reassess at the end of that.
Had some cookies/crisps as a snack + mini refeed this afternoon. Not out of hunger, but a conscious decision b/c I don't want to lose more than like 2% of my bodyweight/week [i.e. want to end this week no lower than like 73.8]
1046
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 25, 2017, 08:40:41 am »
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.
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.
1047
800m+ Running and/or Conditioning / Re: 2017 Berlin Marathon - Awesome race!
« on: September 24, 2017, 10:16:10 am »
Watched this live this morning, was amazing. Adola was super impressive, yeah, though Bekele's drop off was disappointing. I wonder what happened to Kipsang at 30km?
A pity that it rained, could have been even better.
A pity that it rained, could have been even better.
1048
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 24, 2017, 07:42:46 am »
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.
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.
1049
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2017, 03:33:51 pm »
23-09-17
Morning BW: 75.3kg
Notes
Total rest. Pretty low-moderate amount of activity today. Looking forward to lifting tomorrow. Will get SVJs in beforehand.
Morning BW: 75.3kg
Notes
Total rest. Pretty low-moderate amount of activity today. Looking forward to lifting tomorrow. Will get SVJs in beforehand.
1050
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 23, 2017, 06:13:54 am »hamstrings, traps, and glutes are all a wee bit sore today. that is good. KB fun and good. yes.
KBs are lots of fun, indeed. How heavy is yours?