Adarq.org

Kcal - 3022
Carbs - 310g
Protein - 102g
Fat - 147g

Bit of an odd food day so not much protein, still should be plenty and it's just one day. Am exhausted. My left clavicle feels a bit funky 

Yeah, I've been considering upping the volume. Always been a programme-hopper, though, and want to be sensible instead of falling into old traps.

Did spin class today. 45 mins of pretty tough interval stuff. Enjoyed it! Diet stuff to come.

Kcals - 3365
Carbs - 368g
Protein - 140g
Fat - 147g

Felt starving and needed a snack and ate a lot of crisps. Nbd, been working hard recently. 

Won't have a chance to eat properly tomorrow due to a lack of planning and being at an event in an awkward location, so I'll probably be eating mostly nuts and protein shakes, so numbers may be odd!

Added up sets done for each body-part/major movement this week, just out of curiosity. Myo-rep sets count as a full set, for these purposes, even if that is perhaps over-crediting them.

Back
36 (+ 8 facepulls)

Bench+Press
16

Squat
8

Biceps
17

Deadlift
5

Abs
7

Maybe too much back work, haha? Will see if there's chinup progress after couple days rest, otherwise might be prudent to prune it back a little.

once a moderator, always a moderator.. apparently. lmao!!

sup! 

lol i noticed this too, hahaha! how you been? i should hope on the irc sometime soon 

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

how'd you do other than making a funny face at one point?

<a href="http://www.youtube.com/watch?v=EET9BaD8zPk" target="_blank">http://www.youtube.com/watch?v=EET9BaD8zPk</a>

see for yourself 

06-03-17

Soreness: high in abs and upper back; moderate in lats, arms and quads

Feel quite feeble today. Ab and upperback soreness has always, iirc, left me feeling a bit useless since I notice that pretty much no matter what movement I'm doing.

Appearing on a quiz show viewed by about 10% of the UK population this evening, and have a friend's b-day party right after, so will likely not be 100% for tomorrow's session, but we'll see.

Diet:
Kcal - 3192
Carbs - 392g
Protein - 143g
Fat - 118g

05-03-17

Jogged to gym ~1mile

Chins (varied grips, did first 2 sets before going to bench, then supertsetted)
BW x 3, 3, 5, 2, 2, 2, 2

Bench
Bar x 10
30kg x 5
40kg x 3
47.5kg x 5, 5, 7 [left shoulder a bit dodgy on first set, but once blood got flowing it was fine]

Squat [focussed on a few new cues, which I think helped]
40kg x 3
55kg x 3 [paused at bottom for span of one full breath out and in]
65kg x 5, 5, 10 [!!!]

DB Row
22kg x 14, 12, 11

Narrow-grip EZ Bar preacher curl [done myo-rep style, + indicates 4-5 deep breaths]
Bar x 10
+7.5kg x 16+2+2+2+1
+5kg x 15+3+3+3+3+3

SS: [minimal rest between sets]
Facepulls [for some reason this machine has the lbs in round numbers and kgs in weird ones?]
5.7kg x 12, 12, 12, 12
Kneeling ab wheel [not quite able to go full ROM]
BW x 8, 8, 7 [couldn't manage even short ROM on fourth set, so called it quits at 3]

Notes

Was very excited for the gym after a day stuck on trains. Exercising in the evening after a full day of food rather than in the morning shortly after breakfast seems to make a dramatic difference in performance. Or two days rest made a big difference. Stupid confounding variables. In any case, despite feeling a bit weak numbers were good.