Adarq.org

Saturday - 12/21/19
Weight:

-= Workout Log =-

37.5° Incline DB Press
40's x 12 >> 3min rests.
40's x 8 >> Increased a decent amount on second and third sets.
60's x 5
60's x 3
90's x 8
90's x 6
90's x 6
60's x 12

T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
170 x 8 PR
170 x 8 PR
170 x 6 PR

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 10 >> Increased on second set.
20's x 8
20's x 8

Chin Ups
BW x 5 >> 3min rests.
+30 x 3 >> Increase in strength again.
+70 x 5
+70 x 5
+70 x 3

DB Rear Delt Flyes on Incline
20's x 15

DB Rear Delt External Rotation Flyes on Incline
20's x 16

Overhead Cable Tricep Extension (Superset A)
45 x 5
65 x 10
60 x 10

65° Incline Seated DB Curls (Superset A)
20's x 5
40's x 4
   60's x 6
60's x 10

Strength went up in various lifts. T bar rows are a PR since I never used to do them much. I've hit 80x7 on pullups before, so i guess 85xX would be a PR for chins. PR on db bench at 37.5 degree incline, not sure what it was. But 30 degrees is 100x7 I think.

Added some accessory work since I felt I had energy after binging on food last night. Ended up eating a decent amount today too, perhaps a tiny bit above maintenance... I guess my cut is done or something. Very hard for me to resist food now. I've stabilized in weight. Ideally I'd like to cut down another 3-4lbs and then gain 3-4 pounds from being carbed up (not from bulking) and then maintain that. Hopefully I don't eat tomorrow.

Thursday - 12/19/19
Weight:

-= Workout Log =-

Squat
135 x 10 >> 3min rest.
135 x 5 >> The 315x5 was very tough. Surprised I got it today.
185 x 5
225 x 3
275 x 1
335 x 1
315 x 5
315 x 3

RDL
135 x 8 >> Forgot to do a 2nd set.
225 x 3
315 x 1
365 x 1
405 x 5
365 x 1

Barbell Shrugs (Superset A)
135 x 8
225 x 5
335 x 15
335 x 8
335 x 8

Leg Press Machine Calf Raises (Superset B)
+360 x 5
+450 x 5
+540 x 18
+540 x 12
+540 x 11

Cable Ab Pulldowns (Superset B)
90 x 5
125 x 8
115 x 10
115 x 8

37.5° Incline DB Press
40’s x 10
60’s x 5
60’s x 3
90’s x 5

I don't know what led to this extra strength today. Added a rep to my second set of squats, and my RDL shot up from 385x6 to 405x5. This is nuts considering how fast I've been losing weight lately.

Might have to do with:
-  my creatine loading these past 3-4 days.
- good sleep last night (but I've had that before some other workouts too),
- very high fat meal 2 days ago (not sure if that has any effect)
- the re-feed this past week, but last time I had a re-feed (shown on my weight progress charts) I didn't experience this burst of strength.

Conclusion: it's the creatine? Can't wait to hit upper body after tomorrow to see what happens.

But yeah the muscle retention brought about by fasting is insane! increasing strength while losing 3lbs of bw per week?!

That's a ton of water to lose in just a night. I know I've lost ~8lbs of water weight before, but that's after eating a ton of food and being carbed up + salted up, so I was retaining a lot of water. Special case. I also get up once or twice a night to pee.

That's one reason why I weigh myself when dry fasted. It's a more consistent measurement. My starting weight non dry fasted may have been around 206lbs, but i weighed in at 201.8lbs dry fasted.

Lost basically no weight these last 6 days. Pretty annoying. I probably ate like 4k calories 2 days ago, so that's probably why I'm stagnant since last weigh in. It wasn't a lot of food, it was just super high in fat. Also salt. Maybe I'm still holding a decent amount of water weight.

Hopefully I'll drop a pound or two by after tomorrow. So far I'm fasted today, and I better not overeat tomorrow!

Tough not to over-eat as I near my goal.
Might be able to hit 184 on Dec 22nd if I stay strict with 0 calories on fasting days, and don't eat above maintenance on lifting days.

Ate a ton of junk food last night. So I had a bunch of water weight today.

On the positive side, at least I know I'm under 194lbs even when carrying a lot of water weight! I think I'd like to be 190lbs with water weight. Got invited to desi food again tomorrow night though, so we'll see...

Friday - 12/13/19
Weight:

-= Workout Log =-

30° Incline DB Press
40's x 15 >> 3min rests.
40's x 8
60's x 5
60's x 3
90's x 2
100's x 3
90's x 8
90's x 6
90's x 5

T-Bar Rows
90 x 6 >> 2min rests.
135 x 3
150 x 8
150 x 8
150 x 8

65° Incline Seated Lateral Raises
20's x 15 >> 60sec rests.
20's x 8
20's x 8
20's x 5

Chin Ups
BW x 5 >> 2min rests.
+30 x 3
+55 x 7
+55 x 5
+55 x 4
   BW x 5 (drop set)

DB Rear Delt Flyes on Incline
20's x 15 >> 60sec rests.

DB Rear Delt External Rotation Flyes on Incline
20's x 15 >> 60sec rests.

Back up set on DB bench droped from 90x10 to x9 to x8. The cut may be getting to me. The other lifts are strong though. I also haven't been taking creatine in a while, however. That could also be to blame. Time to load up again.

- run x ABORT

this made me laugh lol

wish you the best on your knee!