Adarq.org

04-04-17

Morning bodyweight: 76.9kg

Soreness: Quads, glutes, abs, upper back/traps/neck

Superset bench w/ DB Row

Bench
30kg x 8
40kg x 3
45kg x 5
50kg x 3
57.5kg x 8
55kg x 3
50kg x 5
47.5kg x 3
45kg x 5
42.5kg x 3
40kg x 16

DB Row [strict, and a bit higher angle than usual]
18kg x 5, 6, 7, 8
22kg x 6, 6, 6, 6, 6 [all easy, just to get some blood flowing and keep shoulders nice, and extra funsy volume]

CGBP [hands like 1.5-2" from inside knurling, but I fiddled around with it a bit]
25kg x 6
30kg x 5
35kg x 3, 5, 7, 4, 6, 8 [very easy, but I don't really like the lift. Might move grip out, so that it's "closer grip" rather than "close grip" as such]

Superset chins w/ Lateral raise

Chins
BW x 4, 4
+6kg x 3
+4kg x 3

Lateral Raise
6kg x 10, 10, 10, 10

Superset cable pushdown w/ DB curl

Cable pushdown
14.7kg x 12, 12, 12, 11

DB Curl
10kg x 10, 10, 8, 8

Notes
Good workout. Happy to have smashed the bench top set, though I'm not surprised given that I hit 55x3x5 last time. Very much looking forward to two days fully off to recover, as I am feeling very much in need of it.

Diet

Kcal - 3234
Carbs - 265g
Protein - 181g
Fat - 124g

Quote from: Joe on April 02, 2017, 08:12:58 am

Facepull

...

Also, yeah, I know there's no direct pulling work on this day

.

Meh, you know what I meant, no heavy/Lat/mid-back involving stuff.

Morning weight: 76.9kg
Waist at narrowest: 33.5" (85cm)

Waist measurement reduction is, I reckon, due to using the tape measure that came with the scale. It's one of those that links back up with itself to make measuring waists/arms etc easier. So this is new baseline benchmark.

Edit: instead of assuming that I went and used my previous tape measure which said 34"/86.5cm. Neat

01-04-17

Soreness: everywhere upper body

Squat [AMRAP sets bolded]
Bar x 8
50kg x 4
67.5kg x 5
77.5kg x 3
85kg x 5
80kg x 3
77.5kg x 3
72.5kg x 3
67.5kg x 5
62.5kg x 5
60kg x 10

Deficit Deadlift [first two sets standing on 20kg, rest on 15kg (couldn't quite get back flat on the larger plate)]
52.5kg x 5
62.5kg x 5
72.5kg x 3, 5, 7, 4, 6, 8 [last set was tough]

Leg Press
60kg x 6
100kg x 8, 8
80kg x 15, 15 [good pump here]

Kneeling Ab Wheel
BW x 12, 10, 9, 9

Kneeling cable crunch
19.3kg x 10
26.1kg x 10, 10, 10 [not sure I have quite got the hang of this, but I kind of liked it anyway]

Notes

Decent workout. Back soreness meant deadlifts were tricky, but that's part of the programme I suppose. Might be more prudent to do Pendlay rows before a rest day, though, and something a little less total body before squat/DL day.

Walking up stairs is currently very difficult, woof.

Also, forgot to note that I moved my bench grip out a bit yesterday.

Diet
Kcal - 2783
Carbs - 250g
Protein - 178g
Fat - 94g

Been fiddling around with calisthenics and TRX stuff. Tuck front lever is hard nowadays. Gotta bring that relative back strength back up. In six months, or whatever, after I've cut it'll hopefully be there.

Had a surprise workout with my dad. We did chest and biceps, so like Db Incline and stuff. Nothing too serious, but handy to keep things going.

An odd day. Lots of nice parts but ultimate rather up and down and I feel kind of shitty. Looking forward to sleep and getting some rest and decompressing. A bit of stress eating because of this.

Diet
Kcal - 3499
Carbs - 317g
Protien - 160g
Fat - 135g

17-03-17

Cycled 25:33 @ 131bpm (100 rpm at level 5)

I like cardio 

Diet:
Kcal - 3420
Carbs - 298g
Protein - 201g
Fat - 148g

Today I am not hungry, just cooked too much of something that wouldn't keep. Will try to have an under day tomorrow, I guess.

18-03-17

Diet:
Kcal - 3150
Carb - 328g
Protein - 138g
Fat - 142g

16-03-17

Still major upper back soreness. Abs sore too.

Jogged to gym ~1mile

Superset [Chins+OHP]

Chins
BW x 4, 4, 3, 3, 3, 2, 2

OHP
Bar x 8
27.5kg x 4
35kg x 5, 5, 7 [Awesome!]
Push press @ 35kg x 6
Strict @ 25kg x 6

Squat
40kg x 3 [paused]
60kg x 2 [paused]
75kg x 5, 5, 8 [probably should have warmed up more since last set felt strong, but, woopwoop, weight and reps up from last time]

Leg Press
50kg x 8
80kg x 8, 8, 8, 8

DB Row
24kg x 14, 10, 9

DB Incline Press @ ~50* [Myo, + indicates 4-5 breaths]
14kg x 13+3+3+3+3+3+2

BB Curl
20kg x 12, 8, 6
15kg x 6
10kg x 10 [the last 20kg set and the two lighter sets were done with no rest, i.e. as drop sets]

then usual ab and upper back stuff.

Notes

Awesome workout on the main lifts, a bit lame elsewhere, but I would obviously rather it be this way round. Had intended to do some more back off/volume sets of squats in addition to the leg press, but I forgot. Leg press was killer on the quads even at this light weight. Perhaps it was good to get that extra volume without major core exertion since the ab wheel stuff later on was very hard.

Training with this sort of volume is pretty rough, so I'm looking forward to two days off for recovery. I will make sure to cycle on one of them (likely tomorrow).

Diet

Kcal - 3600
Carbs - 277g
Protein - 207g
Fat - 179g

Been hungry the last couple of days, but that's hardly surprising, I suppose.