Adarq.org

18/03/2017

Warm Up- skipping, scap and shoulders, dynamic stretches, wrists, bodyline drills

Ring Dips- bw x 6, 6, 3
Pull Ups- bw x 6, 6, 4

Deadlift- 60 x 5, 80 x 5, 100 x 5, 120 x 5
Foot supported L-sit- x 30s x 3

Struggling with getting workouts in at the moment which I think is an issue with defined goals. Even squatting and deadlifting aren't as important right now. Will be making workouts a staple in the AM next week so that should solve half the problem though.

Funny today though. I know my feet are massive problem areas. Especially given the amount of times I have sprained my ankles and had foot injuries during my basketball career. Before training I gave Kit Laughlin's foot sequence a go on my right foot. As a tester I didn't do the left. First of all the knee pain I'd had for the last 2 days went away. Secondly my glute activation was through the roof. Left knee still sore as fuck. Took the dog for a quick 1.5k run after training and even then my running form on the right side was night and day when compared to the left. Glute super active, forefoot striking with great balance. Did the left side when I got back home and the difference was immediate. This is a keeper and will be a permanent fixture for the medium term future.

Have given myself the weekend off with regards to food and drink. Was getting a little itchy last week and feel like I've been under eating somewhat. Haven't had that much aside from 2-3 beers each night and a couple of my wife's unbelievable cupcakes but it's enough. Have a wedding tomorrow that will be thoroughly enjoyed then it's back on the straight and narrow.

Pull ups feel harder than chin ups to me. I think it works slightly different muscles as well. Pull ups are more back/lats while with the chin ups it feels like the arms do more work than the lats. Both are good exercises though.

Agreed 100%. I'm sore all the way from base of lats to top of traps from them.

Sorry coges, i never got around to replying to your post. But here is an outline of what im tryna do:

To be a lean 85kg first be a lean 80kg. To be a lean 80kg first be a lean 75kg. To be a lean 75kg first be a ...?  Somewhere along the way i'll find myself a lean 'something kg' to stop cutting. Then maintain bf% a while to create a new bf% setpoint. Finally start working up patiently towards a lean 85kg. The initial cutting process may go on for a while, possibly needing to weigh as low as 70.0kg (carb depleted) but once it's done im not forever-cutting anymore.

The milestones i'm looking for in order are:

1) lean upper body & upper back (not there yet)
2) lean abdominals  (neither)
3) lean lower back  (not even close)
4) lean lower body (far away)

I haven't even reached the first step yet :/ From experience I could get to around 2.5ish by cutting to <72.5kg - but that was with creatine but at that point i had no fat on my upper back by the jiggle test. I never reached 3 and 4 but that's where I wanna be, lean lower back gets me 'lean enough' though for my purposes, not sure I would keep going to 4 tbh.

I understand where you're coming from mate. I do think there's a disconnect between your goals and your behaviours but that's just my 2c. You're super determined though I'll give you that.

Quote from: Coges on March 08, 2017, 05:02:04 pm

Quote from: Mutumbo000 on March 07, 2017, 11:28:57 pm

Quote from: Coges on March 07, 2017, 06:02:18 pm

Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

That's good stuff. How much of the waist drop do you think is due to dropping the beers/alcohol? Agree with you as well with the waist. Weight is just a number. Body composition is what is most important and the waist is one of the best indicators of that.

Good question. It's all due to dropping the alcohol. Not necessarily due to the calorie content of whatever I was drinking but the associated behaviours. I haven't had any junk food though (maccas, chocolate, tim tams, ice cream, cakes, etc) since Feb 8 though and this is made much easier by not drinking.

Side note- I have had a few beers last weekend and a few vodkas the weekend before but it's much more controlled and only 2-3 drinks at a time. Also, my wife is making some awesome cacao and coconut cream ice cream and sugar free cakes and stuff like that so that's helping out by still being able to have something sweet that doesn't involve refined sugar.

Quote from: Coges on March 07, 2017, 06:02:18 pm

Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

07/03/2017

Warm Up-
Scap: scap push ups, btn pull aparts, whippet, banded dislocates
Wrists: completely forgot to do these
Bodyline circuit: plank, side, back plank, side, hollow body, arch x 30s each in a row

Handstands (against wall)
30s on/30s off x 4 (the shoulder pump is real!!!)

Tuck FL-
10s x 4
Planche Lean-
10s x 4

RTO Support-
x 20s x 2
False Grip Hang (inverted row position)
x 20s x 2

Emmet Louis front fold protocol-
Calf Release-
Foot straight x90sec, 30deg inward x90sec, 30deg outward 90sec
Stride Stance Good Morning-
3 sets x 10 reps with a 15s isometric hold on final rep
Jefferson Curl
2×10 @ 10kg with 15s hold on final rep.

Experienced some outer knee pain during J curls and the last few reps of the good mornings. Got some overall nice compression going on though and otherwise this felt great.

05/03/2017

Surprised it's been 5 days since my last workout and 11 days since I've squatted. Hasn't felt like it at all.

Warm up-
Ankle, hip flexor and calf warm up
Monster walks (glutes pumped and ready to go)

A1) Squats
bar x 10, 60 x 5, 90 x 3, 110 x 1
belted- 120 x 1

A2) Handstand entries x 4 x 5
A3) Tuck FL x 10s x 5

B1) Deadlift
60 x 5, 90 x 5, 110 x 3, 130 x 2

B2) Bridge push ups x 5 x 4
B3) Planche Lean x 10s x 4

Pike and pancake stretches to finish.

Was a weird workout. Squats felt great initially and then felt weak. No surprises given the length of time between sessions but I feel the jump from 60 to 90 to 110 was too great. I usually go 60-80-100 then up from there. Deadlifts felt good and bad too. I like the idea of getting some consistency here and building both these up again, especially deadlifts.

The bodyweight stuff was pretty good. I really concentrated getting stable on the tuck front lever even though I brought the tuck a bit closer.  Seeing someone else do them recently I realised that I was trying to progress to quickly. Bridge push up was easy although doing them too quickly makes me dizzy. Planche lean was great. Got some good scap positioning on these.

Pike and pancake stretching were quite good. The heat helped. My hams were super tight at the start of the pike and it was kind of weird during the pancake where I stretched towards each leg rather than down the middle that there was no tightness in the hams at all in this period. Also, during the pancake I was able to pull myself into and end of range position using my legs, hold it till the tightness subsided (maybe 10-20s) and then go a bit further.