Adarq.org

BW: 85.7kg
Activity: 12.5
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 14/14(PR)

Here we go. Heavy day! Last training session at 33 y/o.

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BS 3x140(PR), 0Fx160(lifetime PR attempt)
SVJ PR!!! RVJ PR!!

BS 5x132.5(PR), 5x135(PR)
RDL 10x120(PR), 8x210(PR; hooked)
TDL 8x90(PR), 8x100(PR)
Hill Sprints 4(PR; +10kg vest), 4(unweighted)
BackXtn 12x60, 12x60, 10x60

Notes:
First session out of the way. I bailed on the 160kg at quarter squat position. My weaksauce quads just can't look out what my glutes and hips can bounce out. This is frustrating but i know now with the tarpbar filling the gap (training the portion of quarter squat from dead stop) i will FINALLY address this weakness. Anyway! Im gna go back for the 2nd sesh later tonight!

2nd session was dope. Killed every set i attempted. PR for daysssss. It still seems unbelieavable to me but the only exercise which causes my legs to fatigue or get a burn .. is ... freaking tarp bar DL. And im using such modest weights too. So maybe i got it wrong all along. To get stronger legs i needed to ...... DL .. all that time spent obsessing about my squat nevertheless left my legs weak. lol. So awesome to discover that after all this time. All along I hammered my strong point instead (glutes & hams) of my weak point(quads). Now we know. Having said that, i need way more reserve PC strength to make up for my shit build for squatting. So im gonna keep progressing EVERYTHANG .. but now also my weaknesses which i wasnt hitting before.

BW: 86.5kg
Activity: 10
Misc: Abz kinda sore by night :/
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 13/13

Resttttttttttt. Asked my friend to come over and help me setup my home gym now that the weather is warmer i can train at home again. but im not sure if it's gna happen. will see. Tmr is the last workout before i turn 34. Yikes. Half thinking of digging up that thread of 'peaking' tricks and try get a 36" jump out on vid, esp since tmr is a heavy/jump day.

Quote from: maxent on September 14, 2017, 06:43:18 am

Quote from: fast does lie on September 14, 2017, 05:37:33 am

Quote from: maxent on September 14, 2017, 01:50:28 am

BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

disagree with the EC/Bronkaid advice, lol Agree with the sleep + protein (if alot is just adequate). Disagree with cutting down activity - one of the best ways to maintain muscle mass, is to use it, so training more frequently, in preferably short sessions (45-90 min), will help maintain mass. Long sessions with inadequate nutrition will definitely cause you to lose mass. Short, frequent, "intense" sessions with adequate nutrition (even if it's slightly deficit) will help you maintain mass.

Don't need any of that EC stuff IMHO. Want muscle sparing? Just perform 3 x 10-12 reps full body (push pull lower) 3-5x/week, nice and light .. and eat clean + get in adequate protein (at least 1g / kg bodyweight).

The best way to cut fat, is to do it slowly through a more healthy lifestyle change: cardio + clean diet. Drastic changes are more risky, and might cause one to return back to normal or even fat-supercompensate by eating everything in sight. Take the slow road, it's easy psychologically & it also helps you maintain mass easier.

also fwiw, this was me in early 2015 @ 207 lb, fat, probably in the obese category, absolutely no muscle definition anywhere, belly etc: https://cdn-enterprise.discourse.org/tnation/uploads/default/original/3X/4/4/4432554d44c83b71ee0050b4bd278b26c5689c81.jpg  .... and you've probably seen late 2016 photos or my 2017 photos now. I don't lift anymore so it's harder for me to maintain abnormally high muscle mass given my frame, but when I was dunking, at ~145-150 lb I had abnormally large thigh mass, which was intended from squatting. So, through clean diet+exercise & lifting for strength (and to maintain muscle mass), I had no problem keeping muscle mass on the muscle groups I actually wanted to have muscle mass maintained.

pc!

I actually think this is a highly personal thing and in my book EC is perfectly safe. Have used it in the past and would use it again if not for living in a nanny state where it's completely banned. My best experience with EC was 18 months ago when i used EC while cutting down to ~165 while increasing muscle mass and strength on a pretty significant caloric deficit. And i was training super hard (not just lifting).  The muscle sparing benefits along of it on a cut are worth the sides (which only last a couple of days before subsiding). It's the most researched (scientifically) fat loss drug and was safe but people are dumb and overdose and ruin it for everyone etc.

However i will say that FDL is fat enough atm to not need any EC but if/when it becomes an issue it's worth considering it if you are worried about retaining muscle. Maybe once he's down 20-30lb from now? Actually EC is one of those things where its fat loss effects actually improve with chronic usage. But i think it's better to use it sparingly (ha ha) in short hardcore cuts (10-20 days) with big deficits. Up to the individual to decide. It's just one option.

One thing to keep in mind is if you need to cut a very long time (eg in this case) then towards the tail end you do actually suffer from the muscle wasting problem a lot more than if your cut is relatively brief (say 6-12wks).

Quote from: maxent on September 14, 2017, 01:50:28 am

BW: 86kg
Activity:
Misc: So far no doms but i know that may well change ..
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 11/11

Rest...

Less than 200 days left! Yikes. Im neither lean, strong nor fit. Need to do better.

lol, I feel the same. My bulk= maintain strength add fat. My cut= lose strength and muscle at same rate as fat

You can do this better using EC for muscle sparing. Not sure where you live but you can buy Bronkaid from pharmacies like CVS by showing them your ID.  Also use a lot of protein. Cut down on extra activity to minimise unnecessary fatigue and have high quality lifting sessions where you maintain the weight on the bar during the cut. Sleep really well. Also cut down the number of training days per week to around 2.5. That will help a lot.

i'll let acole make the case but i find mine indispensable. Waiting for amazon to come to au so i can order a good quality one not the kogan piece of shit i got which takes 4 AAA batteries that take forever to charge and you have to remove them and stick them in a charger etc. It's a real piece of shit. Having said that, i abide by everyone/anyone training having one handy.

BW: 85.7kg (!!)
Activity: 12 (good)
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 10/10

Ok so scale is starting to look good ha ha. I think if i work hard and finish this cycle without gaining much weight i will be close to the 85/170kg mark on bw/bs. But that's just the talk of a dreamer, i need to demonstrate it otherwise its an empty claim.

Today's volume day. Yikers.

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BS 10x5x122.5(PR)
BS 10x5x122.5

Notes:
First session behind me im looking forward to teh 2nd (not). If i was to say more about the session,  i feel im stronger this time around than 8 days ago when i did 20x5x120kg .. but with the caveat that im more fatigued today going into the workout. So all things considered, i think i should be able to improve for the next volume day.

Ha ha 2nd session was a clusterfk. These two dudes messing around benching on the smith machine next to me wrecked my focus. I think i need to find a better gym. Honestly. When someone is training well near you it inspires you and focuses you more. When people are doing lame shit it just takes away. My mind needed to be 100% on the reps to get thru the workout and any distraction really threw me off :/ Anyway. So what do you when you're 13 sets in out of 20 and just failed the 5th rep? I decided to try using a belt and powering thru and for the 20th set i did an extra 6th rep to make up for the failed one .

I just wanna say 4 days ago i got my ass destroyed by heavy day, i wasnt ready for a volume day in no way but i made do. From experience I know after a day like that i need OVER 7 days and sometimes more to recover and resume progress on a program. But nevertheless I went for it and just did the hardest squat day of my life even so. That's probably the silvering line here. My work capacity / mental game is peaking. I shud be ok for 125kg volume next week as long as i fare better with the heavy PR on sunday. Please please recovery gods help a brother out.

BW: 86kg
Activity: 10
Misc: hip flexors sore from bp
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 9/9

Will try to make today a proper rest day. I need to nail tmrs volume squats and need to be 100% on my game to get thru it.