Adarq.org

vag is like wine

This is so true, also deeply philosophical. Oh wait, you meant me? Thanks! 

As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way.

That was the idea. Use the fasting time for cutting some fat, then use the post-workout time for bulk, for me it is ideally timed because of the late night training. As i posted in the other thread, it is like a zig-zag recomp approach but not 24h-based but gym-based, gym is time zero.
Dunno, probably won't make a difference but it is worth trying anyway.

26 July 2014

Bodyweight@session : ~85kg , too much food and alcohol last night 
Soreness : biceps and traps, both like 2/5.
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
1@110kg ,  1RM/BW ( ~1.294*BW )
10@80kg
-110kg was true 1RM. Was a grinder, not too long though, no squat-morning either, just got stuck for ~2 seconds at half squat.
I have lifted 112,5kgx1 earlier this year, but i was ~88kg. I have also a bigger predicted 1RM/BW logged from 10@90, could probably single 115-120 at that time, but I didn't. So yes, this is a true 1RM/BW all time 
10@80kg was nice too.

CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
5@BW+20kg ,  ( +1 rep ) , BW+20kg reps 
10@BW ( +1 rep )
-Very nice.

DIPS:
5@BW
5@BW+5kg
5@BW+10kg
4@BW+15kg
13@BW , ( +1 rep ) , BW reps 
-Didn't do BW+20kg since i couldn't get 5@BW+15kg.
Technically 5@BW+10 and 4@BW+15 are PRs, same reps with last week but I was heavier. Whatevs.

HORIZONTAL LEG PRESS CALVES 'RAISES':
SINGLE LEG STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Run out of time so no leg press again, substituted with DB SL raises at home.

10 days away from holiday off. Planning to do what i said earlier, a planned overreaching ( gym every day / big volumes / caloric surplus ). Then use the holiday time for tapering and get back to cutting again. Objections?
Also, LBSS and entropy and anyone else knowledgeable on the issue, what about intermittent fasting while bulking? Does it work or is IF meant to be used for cutting only? I workout late at night so i was thinking to go [no breakfast / no carbs lunch / eat huge after gym] , creating two fasting zones of 11-12 hours each.

I read good things about the venomenons. They are not spectacular but they are way above average and excellent value for money.
Here are a few reviews:
http://weartesters.com/nike-zoom-venomenon-4-performance-review/
http://thegymratreview.com/2014/01/29/performance-review-nike-zoom-kobe-venomenon-4/
http://blog.blacklotus9.com/blog/2014/02/02/the-nike-zoom-kobe-venomenon-4-black-lotus-performance-reviews/

FWIW, the Venomenon 4 setup ( zoom at toes, phylon at heels ) is the same with Superfly.2, which everyone says is an amazing shoe ( for jumping and in general ). Chris here said he loved them too IIRC. I just received mine ( Superfly.2 P.O. ) earlier this week but i have not had the chance to jump in them yet so i can't report how it feels.

Yup, no magic number. Look around in here, e.g. raptor is at 140kg squat / 80kg PC. Or me , 110kg squat / 60kg PC. And then you have adistardkfjgdhskdfsfgj, 60kg squat / 65kg PC.
No ratio knows your individual unique body metrics, levers, specific strengths etc.

Also, (i think) LBSS does not mean he wasted the time while he should have stayed e.g. at 1.25*BW. He ( probably ) meant that it wasn't worth it when it deviated too much from linear progress.

I guess you can resemble squat gains with a logarithmic growth curve graph :



Horizonal axis is time, vertical axis is squat gains, forget the scale numbers.

So, from the beginning of the curve till dot #1, it is the newbie gains, 4 squat units gain at 1 time unit.
From dot#1 to dot#3 it is more or less linear, 2 squat units gain at 3 time units.
Above that, it becomes too hard, 1 squat unit gain now needs 4 time units.

So is it worth it  to, say, spend 5 months to get your squat from 1,9 to 2 ? Jump-wise, not. Posthumous-fame wise, hell yeah!

I mean, each time you log a sprint, log the time too.
Otherwise we can't track/understand your performance&progress, 'felt fast' or 'felt slow' does not do it.
Posting that weekly graph was better than nothing, but i don't see why not post your daily split times.

i forget, how do you load your chins? DB, or do you have a belt+plates?

belt+chain+plates.
FWIW, one day that the belt was missing and did them with DBs, i found them extremely harder, all my concentration was at keeping the db from falling instead of the actual pulling.

---

Body composition measurements:

Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''

Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%

Previous:

Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%

Increased weight ( ?!?!?!? ), increased waist, increased online calculated bf , BAD!
Improved mirror test, improved BI-scale bf measurement, GOOD!
Weird.

19 July 2014

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
4@80kg
3@90kg
2@100kg
15@60kg
-Nice, full squat is catching up fast.
Had a third 100kg rep but it would probably be ugly so didn't do it. Happy with two anyway.
15-rep finisher was much easier than last time, 3-5 good form reps in the tank.

CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
4@BW+20kg ,  first time adding 20kg so
9@BW
-Predicted 1RM way below 10@BW+15kg of last week.
Not bad but i wanted 5 reps for BW+20 and 10+ reps for BW finisher.

DIPS:
5@BW
5@BW+5kg
5@BW+10kg ,  first time adding 10kg so
4@BW+15kg ,  first time adding 15kg so
12@BW , BW reps 
-Great here.

HORIZONTAL LEG PRESS CALVES 'RAISES':
SL STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Forgot to do the smith raises at gym so did SL at home.