Adarq.org

BW: 86.3kg
Activity:  10 (good)
Misc: hamstrings still sore, erectors seem fine after I used the TENS for about 4hours on various parts of my back yesterday night.
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 8/8

Recovery BS 6x112.5(PR), 6x102.5
Paused BP 5x75, 5x77.5(PR), 5x77.5, 5x77, 5x77, 5x75
Weighted Dips 6x6x99kg(PR; +10kg vest)
Incline DB BP 10x20, 9x20, 9x20
Curls 3x15x17.5

Notes:
So next workout is a big volume squat session and i struggled getting 112.5kg up for reps so that's an indication of where my recovery is atm after that brutal heavy day. Hoping for the RR gods to shine on me over the next 48hrs.

I made the switch to using a weight vest on bw exercises. It's just that much harder than hanging weights off my waist and harder is good. Im close to that 100kg mark with the vest on. Oh and every time now im doing upper body, i curl. I need to grow some arm mass to progress my perpetually stuck ohp and bp.

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Nutrition notes:
Got inspired by the cool photos adarqui has been posting of food on insta and i made some colourful tasty postworkout meals lately. Ive been feeling so full .. the extra fibre really does make a huge difference. Loving it. For dessert been making delicious fruit smoothies (fresh whole strawberries inc leaves, fresh blueberries, banana, whey, milk) that are just amazing. Will start instagramming them too

BW: 87kg(PR)
Activity:  11 (good)
Misc: erectors bitterly sore, hamstrings bitingly sore
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 7/7


Omg i was not expecting the scale to read 87kg!! But on the nutrition front,  ive been eating clean for 7 days (including today). Gna do the rest fast walk thing. But just for the record this fasted walking thing is going to start if it hasn't already affect my training. The fatigue accumulates and by using caffeine everyday im losing sensitivity. So that sucks. But it's my fault for getting fat :/

Good news is the weather is nice and warm now that we're in spring time. I can def average at least 10 units a day from here on. No excuse not to. Except maybe compromising training but i just need to do away with teh fasted stuff - because remember im fat/obese that it's overkill. IF i was on the cusp of 8% maybe it would make a difference but right now my insulin resistance is my friend, relax on the fasted nonsense.

What does diet compliance numbers me (xx/xx)

so if i do 5 days of compliance in a row that's 5/5, if i go off diet for 2 days it's 0/2. The 0/X days are bad

BW: 86.5kg(=PR)
Activity: 10
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 5/5

Rest. Detox. I think ive gotten fat but also kinda water retenty as well? Idk. Doesn't matter.

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Did 8 act fasted. Ate after 19 hr fast.

BW: 86.5kg(PR)
Activity: 11.5
Misc:
Diet Compliance: 14/14, 0/5, 9/9, 0/2, 4/4, 0/2, 4/4

ohp & recovery squats tonight.

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Recovery BS 6x70, 6x90, 6x100
OHP 2x60, 2x65, 1Fx66, 0Fx68.5(PR attempt), 5x56, 5x57, 5x57.5, 5x57, 5x57, 5x57
Chinup 5x90.3,  5x95.3, 5x95.8, 5x96.3, 5x94.8
Jump rope
Seated DB ohp 3x10x20

Yea ive never come close to a 35" svj i think but my 1-2 step rvj would be close to that on a good day. I dont think i have good enough technique on SVJ to get anywhere much over 30". Not sure that's something worth changing though?

Thanks all! Not sure where to go from here. On one hand that i was able to go from last volume day of 18x5x117.5kg to 20x5x120kg i shud be able to now progress to 20x5x122.5kg but another thought i had was to reset and add reps working up to 20x6x120kg which will be reps=weight as a milestone. Not a big deal and im not sure if it will even be a good idea to do a lot of volume with higher reps cos fatigue accumulates faster that way. Hmmmm