Adarq.org

28/09/14

Running out of time this week so have mashed day 3 & day 4 together.

Snatch grip high pull-
40 x 5
60 x 5
Snatch grip panda pull-
60 x 5
Snatch grip deadlift-
90 x 5

Front Squat-
60 x 5
70 x 5
80 x 5
90 x 5

OHP (fat gripz)-
bar x 5
30 x 5
42.5 x 5
42.5 x 5
52.5 x 2 (forgot to take weight off from bent row set)

Parallel Bent Row (fat gripx)-
bar x 8
30 x 8
52.5 x 8
52.5 x 8
52.5 x 8

Front plate raise-
15 x 15, 12, 15

Power Curl-
40 x 8, 6, 8

Front plate raise is my new favourite exercise. Supersetted this with the power curl for a great result. Will def use this again. 

25/09/14

Trip down the the local track with the wife while she does some interval work.
I ran (jogged) a few 400s, did a few 100s and some all out 50s. Threw in a few jumps as well and felt pretty good.

26/09/14

Bw down to 88.5. I'm not far off 88 now and I would envisage being in the 87s mid to end of next week.

16/09/14
B3W- Fat Loss & Hypertrophy
Week 2- Workout 2
BW- 90.0
Total Cals- 1,803

Squat-
bar x 5
60 x 5
80 x 5
100 x 5
112.5 x 5

Incline Press (fat gripz)-
bar x 8
40 x 8
52.5 x 8, 8, 4

BSS-
20 x 12, 12

Ring Dips-
bw x 8, 8, 8

Ring Push Ups-
bw x 7, 7, 7

Done.

Had myself a nice night of eating last night. Didn't intend to eat so much but was fricken hungry and didn't really want to stop. Topped out at 3,567 cals. Not too bad considering 80% of it was done after 8pm. BW is 89.5 this morning. Will have another day of decent eating (~2,500) and then back to the lower cals Friday.

Seem to be losing weight pretty well at the moment. I'm down approx 200g each day so far eating just under or around 2,000 cals a day. Not sure if I've lost muscle or not. Too hard to tell at the moment. I am 89.3 this morning so should reach 88 (fingers crossed) by end of next week. Will see how I'm tracking then visually before deciding what to do.

Training Plan Modifications:

14 weeks-
Weeks 1-4
Day 1- Squat (top set of 5), Incline Press (3x8), BSS (3x6-8), Ring Dips (3x6-8), Ring Push Ups (4x6-8), Ab Circuit
Day 2- Deadlift (top set of 5), Weighted Ring Chins (3x5), Hip Thrust (3x8), BB Curl (3x8-10), Inverted Row (3x8-10), Ab Circuit
Day 3- Front Squat (top set of 5), OHP (3x5), Pistol (3x6), Unilateral Floor Press (3x8-10), Front Plate Shoulder Raise (3x8-10) Ab Circuit
Day 4- Snatch Grip DL (top set of 5), BB Row (3x6-8), GHR (3x6), Pull Ups (30-50), Power Curl (3x8-10), Ab Circuit

Looks like a lot initially. Really the focus will still be on the initial strength movement and then moving through the remainder at some pace. Not really concerned about upper body strength. It's more about the movement and I think it'll help with the cutting process to get some work capacity in there by not resting as much.

I will follow this for 6 weeks while I continue to cut a but and then move into some RPT for the next 8 or so where I'll be trying to gain. Figure I'll need to be eating more if I'm doing RPT with this volume and more back off sets.

I figure that'll be enough to keep me going for the rest of the year. Maybe even add some martial arts and running to it if I get time.

12/09/14
B3W
Week 0- Workout 3
BW- 90.8
Total Cals- 1,968
Fatigue- Not fully over cold but feeling ok

No warm up- Had barely any time for this workout

Front Squat-
bar x 5
40 x 5
60 x 5
80 x 5

OHP- Fat Gripz
bar x 10
30 x 5
40 x 5
40 x 5
40 x 5

Unilateral Floor Press
20 x 10
20 x 10
20 x 10

Ring Push Ups
10, 7, 5

<a href="http://www.youtube.com/watch?v=5rd_WwD_aOQ" target="_blank">http://www.youtube.com/watch?v=5rd_WwD_aOQ</a>

Reminds me of playing NBA jam.