Adarq.org

28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

26-08-17

Morning BW: 79.9

Workout

Deadlift
70 x 6, 6
100 x 3
117.5 x 5
135 x 3
150 x 2 [+2.5kg, -1 rep]
142.5 x 3
135 x 3
125 x 3
117.5 x 3
110 x 3
102.5 x 8

Back Squat
60 x 6
80 x 6
90 x 6, 6, 6

Chins
BW x 13, 9, 7, 6

BB Row
50 x 10, 10, 10 [love this]

Wide Grip Lat Pulldowns [machine a bit weird? feels like it has accommodating resistance, so it's harder near the bottom of the rep]
40 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 153 bpm

Notes

Average weight per week of cut
0 - 81.6kg
1 - 81.3kg
2 - 80.6kg
3 - 79.9kg

So that's 0.7kg lost in the 2nd and 3rd week, which is almost exactly on target. Keep this up and we'll be done in 6-8 weeks.

BPM probably higher on treadmill walk today because of doing it after tiring leg stuff + doing is basically fasted (had only had a banana) as opposed to doing it in the afternoon decently well fed yesterday.

23-08-17

Morning BW: 79.9kg

Gonna take today and tomorrow off of gym work. Back at it Friday.

Quote from: Joe on August 21, 2017, 07:11:49 pm

Quote from: LBSS on August 21, 2017, 09:08:29 am

where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

word. my gf is trying intermittently to persuade me to move there after my contract here finishes. maybe for grad school (for her, probably for grad school). was looking at LSE the other day. london's never been at the top of my list for places to live (even more expensive than DC, with worse weather and crap salaries, plus the pound is still pricier than the dollar) but who knows? she might wear me down. it is a cool city.

what are you planning to study?

If your money is in dollars then now is a great time to move to London, heh. It's like 1.3:1 when it has previously been like 1.5 or 1.7

Planning to do some interdisciplinary philosophy/art+cultural criticism stuff! Probably focusing on sort of 1880-onwards

London is a pretty great city to live in, so much food and great public transport and culture. Easy access to the continent (for now, at least)

Edit: I way prefer London weather to DC's swampy nonsense. But I guess DC would be a breeze for you after Pakistan.

21-08-17

Morning BW: 79.3kg [woah! same scale in same spot as yesterday. under 80kg pr]

Workout

Bench
Bar x 10
40 x 6
60 x 8
67.5 x 6
77.5 x 4, 4, 4
72.5 x 5
67.5 x 6
62.5 x 7
60 x 9

SS1A Chins [the rack's neutrals holds were very narrow, so i used different handles. If neutral grip = 90* and supinated/chinup grip = 0*, the grip I was at was 45*, so some amount of improvement this week over last can be attributed to that being a stronger position]
BW x 6
+20 x 5, 5, 4, 4, 4, 4
BW x 11

SS1B OHP
40 x 6 [loaded this thinking the 10kg plates were 5kg plates and thought, fuck 30kg is heavy today. need to get used to the different size/shape of plates at the new gym!]
42.5 x 3, 5, 7, 4, 6, 7

BB Row
60 x 8, 8, 8
[a bit too much lower back load for the day before squats, otherwise I do really like these -- maybe on Thursdays/after DLs]

DB Incline
24 x 8
20 x 12, 8

Lateral Raise
12 x 10, 9
10 x 14

Notes

Was in a right hurry this morning so was off to the gym before I noticed that I hadn't eaten any breakfast. I think this is why the DB Incline was so shite, light eating yesterday+no carbs this morning = glycogen gone from pressing muscles after bench+OHP.

New gym is better than the one I used to be at, I think. I haven't explored all the machines yet, but I did spot a few hammer strength things which I didn't have at the old one. This one has only two squat racks compared to the previous one, but it has dedicated incline and flat bb bench stations, so I think the average wait time to squat will be lower. It was also super empty when I went.

Only thing I dislike is that the barbells are a bit aged so the collars don't spin that nicely. Fairly minor gripe, but it does make quite a difference for OHP/bench comfort from what I've noticed.

This gym has a trap bar! So hyped to try that. Will probably do it after front squatting tomorrow.

Diet note: I suspect I may have to aim lower than 76kg to end up aesthetically where I want on this cut. We shall see, though. It's been pretty easy so far, other than the mild bother of slowing down in the gym.

18-08-17

Morning BW: 80.6kg

No workout today. Packing and moving and whatnot getting in the way. Gonna go for a nice long walk now, but I'm pretty happy with the idea of moving my bench session to tomorrow.

Diet

Kcal - 2086
Prot - 140g
Carb - 99g
Fat - 114g

lol high fat life, stir fry + peanuts to blame there.

16-08-17

Morning BW: N/A [no access this morning]

Workout

Pullups
BW x 7, 7, 7

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 5 [+1 rep from last time I did this weight]
52.5 x 4
50 x 4
45 x 6
42.5 x 6
40 x 6
37.5 x 8

Incline Bench
57.5 x 3, 5, 7, 4, 6, 6 [not shocked not to finish this -- more volume on OHP than usual]

Dips
BW x 16, 12, 10

Lateral Raise
10 x 13, 11, 10

Bayesian Cable Curl
5.7 x 16, 13, 10

Diverging Lat Pulldown
45 x 12, 12, 12

Notes

A bit tired/low energy. Cutting is lame. Gonna stick with it longer, though, no worries!

Diet
 
Didn't track dinner carefully because I Was eating out at a friend's, I'm guessing 27-2850kcal for the day.

Feeling a bit worn out. Hoping a long sleep tonight can be restorative.

jog to gym was decent, nice to be moving that way. return jog was less good -- legs a bit heavy from the bike + just not much energy given i'd just trained hard and am not eating huge. i need to learn to run slowly -- breathing was too heavy on the return jog.