Adarq.org

03-03-17

Soreness: moderate in glutes, high in delts, not much else

Have done lots of lacrosse ball massage and stretching through the day. Grease the groove chinups, too.

Diet -

Kcal: 2853
Carbs: 275g
Fat: 124g
Protein: 153g

(these numbers are always kind of fudged via myfitnesspal + me probably forgetting somethings, etc., but seem helpful to track for a bit anyway, just to have a sense of how much i need to eat toget to a certain cal count)

02-03-17

Soreness: minor in delts and hams

Jogged to gym ~1 mile

OHP
Bar x 4
32.5kg x 5,5,6
25kg x 5 [just to check shoulder mobility. the age old Joe-lack of external rotation in left shoulder has returned apace. need to hit this hard to sort it. buying lacrosse ball today and attacking my shoulder. left arm always has to lock out after my right when doing barbell OHP, and this seems like a problem that needs to be fixed. suggestions?]

Chins BW x 3,3,3,2 [after each OHP set]

Squat
Bar x 5
50kg x 3 [paused at at bottom to take one full breath in and out]
62.5kg x 5,5,8 [yay squat shoes, so much more comfortable]
40kg x 10 [pussied out here]

DB Row
20kg x 12,11,10 [lats screaming by end of this]

Squat
40kg x 20 [felt like an arse for giving up on this set earlier so went back and crushed it]

Facepulls
something x 10,8,10 [better form this time, really focussing on getting that external rotation, went up a weight on middle set but didn't feel worthwhile]

DB Curls
6kg x 15
8kg x 9
7kg x 10

Notes

Must Fix Shoulder. Band dislocated, band pullaparts, lacrosse ball rolling, warming up more slowly, more facepulls, more back work, more attentive form when pushing. Otherwise this was a pretty decent workout, given the volume in the workout two days ago. Food is good.

Yeah, I just don't like the idea of deliberately doing a heavy loaded exercise in an asymmetric way, even if I can counteract it by switching up the grip.

Getting used to hook grip while the weights are still low would be sensible -- good shout.

28-02-17

Jogged to gym ~1mile

Bench press (thumb's length from inside knurling)
40kg x 5
60kg x 1 [heh]
50kg x 5
45kg x 5,6,4
^^^ worked in with someone, and since I haven't benched since restarting I kind of guessed at things. Will be more sensible next time [i.e. probably do work sets at 45 or 47.5]

Deadlift
60kg x 3
70kg x 3 [paused these reps 2 inches of the floor to cue good form and quad drive]
80kg x 7
90kg x 2 [just to see how this would go. my grip strength isn't great and i refuse to go over-under, so i will need to look for my straps too when i visit home]

Chinup BW x 2 [i guess deadlifts are hard on one's back? who knew]

High incline DB press [like 60 degrees]
10kg x 10
14kg x 7 [switched to neutral grip]
12kg x 6,5
10kg x 8

Lat pulldown
32kg x 14
39kg x 10
45kg x 7

Prone leg curl [spent a while trying to work out how to get this machine properly set up for me, did these to get extra volume since not much leg stuff done with only a couple DL sets]
36kg x 8
32kg x 7 [actually remember to cue glutes and keep pelvis tucked, like in strict for natural GHRs and this became much harder]
23kg x 7

Seated rows [neutral grip]
32kg x 10, 8
25kg x 9, 8

Supersetted:
Back hyperextension - BW x 10,10,10
Facepull - something light x 10,10,10 [I think I wasn't doing this quite with classic form]

Notes
Nice workout. Actually eating breakfast beforehand is helpful. This is also quite a lot of volume, I suppose, but I'm feeling up for it, so we shall see.

Daily template:

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

Diet
Kcal:
Carbs (g):
Protein (g):
Fat (g):

http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

23-02-17

Jogged to gym - ~1 mile

Pullups -
BW x 5,5

Squat
70kg x 4,4
62.5kg x 5

Front Squat
50kg x 5
40kg x 6

DB Bench
16kg x 5,5,6
14kg x 5

DB Row
20kg x 12, 10

Preacher curls
EZ bar + 5kg x 10, 8

Lat pulldown
something x 12
something heavier x 10 (i forgot to write this down)

Notes
hey. i'm back and after a long, long layoff kind of fat and weak. time to fix that! going to be doing something broadly on the lines of greyskull (the above was only day two and was kind of a random assortment of things)

24-02-17

Various bodyweight/mobility things through the day. Plenty of pushups, planks and such, since i know i won't be able to get to the gym tomorrow.

Quote from: Joe on October 20, 2013, 06:08:24 am

<a href="http://www.youtube.com/watch?v=S_e6bFRKi0M" target="_blank">http://www.youtube.com/watch?v=S_e6bFRKi0M</a>

Pause squatting 260kg @ 77kg.

zhang right? fuck that guy's back is ridic.

epic squat pic.

lol I don't think Zhang Guozheng even lifts any more

<a href="http://www.youtube.com/watch?v=S_e6bFRKi0M" target="_blank">http://www.youtube.com/watch?v=S_e6bFRKi0M</a>

Pause squatting 260kg @ 77kg.

Quote from: Joe on October 14, 2013, 07:24:59 pm

does stuff just get to romania later even with the whole internet thing?

I don't care about what is "new". What I care about is what I like. It could be a 40 year old song and I would still like it. So cut the arrogant western crap.

lol I was genuinely just wondering if those songs only just became popular in Romania. I've seen you post a lot of older stuff...