Adarq.org

my browser autofills the subject heading with old titles, which is cool if it actually remembered the last ones used not ones from a year ago lol. so it's just easier to do numbers now without scrolling thru the history of titles and editing it. edit, so 13/345 is day 13 of this 345 day cycle where i want to be by next easter

BW: 79.8kg
Activity:
Misc:

I didnt even need to do a proper refeed given the minimal volume of training yesterday. But nevertheless I kept eating and eating carbs. It was just bread too. I wasnt even craving it either which is weird, i felt full and still ate another 300g of bread :/ So will try to makeup for it the rest of the week

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to add to this, i think one thing which throws me off is bad training days. couldnt grip the bar for rdls, didnt have 5x5 in me for bp. squats i didnt really care about but couldnt even do weighted chins.. just programming issues mainly i think. rdls after bp doesnt seem to work but the other way around might be better? idk. will try.

Bodyweight: 79.9kg
Activity:
Injury/Soreness: n/a

Bodyweight: 79.8kg (!!!)
Activity:
Injury/Soreness:

Scales actually started at 80.0 before settling on 79.8kg. Yikes. But im am ok with this today. Yesterday i was wearing a pair of jeans which i had to tighten up with a belt cos they were so loose. I mean that's situation normal i cant wear any trousers without a tight belt but as i gain weight i usually start needing one less. And in my car if i put the sun visor down it pretty much covers most of my face. I think the combination of these suggest decent glute hypertrophy without being too much of a fat fuck. That's an optimistic reading. I'm still kinda obese tho objectively

After this weekend hopefully ive done enough to cement my OHP, BP and BS at 60/90/120. But bench worksets are far from 90, just singles; i havent even repped 90 which is pretty far from my PR levels where ive done doubles and triples and even 5s with 90kg. So i think i need to start addressing my lagging BP then put lifts on maintenance at 60/90/120 worksets and do some major bodycomp surgery shedding 5-7.5kg of adipose to stabilise at 10% bf.

Bodyweight: 79kg
Activity:
Injury/Soreness: Surprisingly little. Tad in erectors, faintly in quads

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Flat surface sprints usually cause me a good deal of soreness, esp max effort ones. Adapting to sprinting? Makes it less likely to skip them.

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Today is 7 days since I last had icecream. lol. Feel obese; Kinda bloated. regretting that week i spent binging on icecream. Never again. Need to get back to where i was immediately after the comp, pretty leanish.

Bodyweight: 78.4kg
Activity: 10k (good)
Soreness/Injury: n/a

Gonna try to nail down nutrition towards baseline requirements, aiming for 1x weekly carb refeeds saturdays. I cant really justify doing refeed quantity carb intake (~250g) daily. So yah. Eventually maybe EOD refeeds on training days (3x weekly) will be okay but rn 1x a week is fine. Daily intake of 150g carb baseline. Rice and pasta confuses me, need to start weighing that shit.

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Training
Not enough sleep but thinking I still have a squat PR or two in me followed by some dunking/jumping.

BS 4x120(paused; PR), 2x125(paused; PR), 2x120
OHP 6x2x60(LPR)
Sprints 2x5x45m

Notes:
I was okay with the 4x120kg but the 2x125kg one gm pretty good on the 2nd rep. So yah, idk if that was a good idea but im gonna try to do some cleanup before attempting ≥125kg. I can prob do a cleaner double next attempt which would be the first step. Im alright with the odd squatmorning acole but in this case i know it's gna destroy my erectors a lot. Hopefully not too much that i cant do my next squat volume session in 48 hours. Only good thing about accidental squatmornings is that they do wonders for erectors once recovered.

Didn't do any dunks, ran out of time and motivation lol. I havent dunked/jumped in a proper session for a while now. but now i think that's not a bad thing, ha. its just i can jump outdoors anytime but doing a dunk session there seems like a bad idea now since it triggers my jumpers knee on my R leg which is otherwise fine, even doing dunks indoors. and finding a free indoor court is just too much hassle after workouts.

Intersting with the sprints that i find myself slowing as i reach the end of the sprint but I realised i cud in fact accelerate and speed up. It's prob doing that which teaches my body something new and useful.. anyway. so far ive stuck to my promise to sprint every tyme.

Well that was a pretty good vid. How'd you measure it?

Thanks! My measurement is crude but here is how it works, i have a 98" reach (say), so 22" gets me to the rim (120"). So rim touches below fingertip  + 22" gives my vertical inches. A 40" vertical corresponds to touches around the elbow joint (22"+18"). And based on that a couple of inches above is 36" or more. Using this 36" is kinda conservative and i'm prob a bit higher but measurement error aside im okay with working with a starting value of 36" and 40" will be more definitive though when I achieve it.

Bodyweight: 78.6kg
Activity: 7785 (2352)
Soreness: Hamstrings, lats, forearms

Finally training dayyy. Mate asked to fill-in last night and i was super tempted but training today would have been compromised so i passed it up. Thinking i shud start doing 45 degree back extensions again as my second back xtn workout of the week instead of just 1 per week with the 0 degree. The reason i say that, i think i had good glute development when i did the 45s + sprinting a few months ago. In any case im doing RDLs now so hopefully I have all bases covered now.

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BS 1x120(paused), 5x100(paused), 6Bx100(paused), 6x90(paused)
RDL 12x120(PR), 10x120
Hill sprints 5x30s (awesome; felt very explosive/powerful on first 2. but during the 4th rep i felt performance gone down and it didnt come back up)

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