Adarq.org

12-04-20

Morning BW - 66.4
Workout BW - 66.2

Workout

Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 7s
18.5 x 2s
16 x 5s, 7s, 5s, 7s, 5s

Fingertip Pinch
8 x 16s, 16s

Pushups
BW x 7
+8 x 5
+16 x 9, 9, 9

KB OHP
8 x 5
16 x 11, 11

Notes

The pinch is very technique/set up/sweat dependent, hence the up and down on the 16 holds.

Fingertip holds (only using the last section of fingers/thumb rather than getting as much I can on there) felt good, might make them the primary pinch for a while. Less skin stress that way, too.

Sleep hasn't been great lately, as it gets warmer, so felt a bit flat this workout. A little constipated, too, alas.

Diet

Kcal - 1450
Prot - 105g

10-04-20

Morning BW - 66.0
Workout BW - 66.5

Workout

Warmup

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1

120* OAC Lock-off
BW x 4s, 4s

90* OAC Lock-off
BW x 6s, 6s, 6s
+2.5kg x 5s
+3.75 x 4s

One Arm Scap Pulls
BW x 7, 7 [left weaker/less stable than right]
+8 x 5

Half Crimp Hangs
18mm
BW x 5s
15mm
BW x 5s
+8 x 5s
+13 x 5s
+16 x 5s
+18.5 x 5s [basically maximal]
+13 x 8s, 8s
BW x 15s, 15s

Kneeling Ab Wheel
+8 x 5 [hard, bad rom!]
+5 x 6, 6
BW x 12

Notes

Very low BW this morning, wow. Big drop last couple of days after feeling semi-stalled last week

Lock offs felt pretty good at 90*, not so good at 120*, need to get stronger in that bottom portion. Even weighted was pretty relaxed at 90*, which is fun.

Including one arm scap pulls to hopefully help round out the weakness at the bottom. Haven't have shoulder pain since doing pushups/OHP/pushback/ab wheel regularly, since I think they're all really good for shoulder stability, but the scap pulls reminded me that my left shoulder still has a way to go to get left arm fully up to snuff.

Think the ab wheel w/ weight in backpack is really hard for the amount of weight added, because the weight sits at the bottom of the backpack, so is right over my hips/lower back, so loading specifically at the least advantageous point. That's good, lots of time to progress them then!

Diet

Kcal - 1550
Prot - 145g

08-04-20

Morning BW - 67.0
Workout BW - 67.2

Workout

Warmup

Pinch
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 6s, 6s
17.25 x 3s, 3s, 3s 
13 x 20 + 13 [i.e 20R20L13R13L no rest)

Pushups
BW x 8
+8 x 5
+16 x 9, 9, 8

KB OHP
8 x 5
16 x 10, 10

Ab Wheel
BW x 5, 5, 5 + 10

Notes

Hard, but good, workout. Nice to move to a new weight on pinches

Diet

Kcal - 1350 [ish, mum brought me some food for passover (in a quarantine compliant manner, worry not), not sure calories, but was just chicken soup + stuff for dinner, so kcals pretty light i think]
Prot - 135g

05-04-2020

Morning BW - 67.2

Workout

took a page out of adarq's book and did 300 walking lunges, more or less non stop. Took 11:42.

Notes

Happy to see the needle move on BW. Think it's probably because I had a good bowel movement this morning, haha.

Diet

Kcal - 1600
Prot - 115g

lmao weighted 67.4kg again this morning, don't rly want to eat less but guess i might have to...

01-04-20

Morning BW - 67.4
Workout BW - 67.6

Workout

Lattice warmup/hangs

Hangs
HC@18mm
BW x 5s, 5s
HC@15mm
BW x 5s
+5 x 10s, 10s, 10s, 10s
BW x 15s

Pushups
BW x 17, 17, 15

Hollow Body Holds
BW x 25s, 20s, 20s

Diet

kcal - 1700
prot - 115g

30-03-20

Morning BW - 67.4 (!)
Kcal - 1600
Prot - 120g

Notes

Weight continues to go down pretty fast, but I don't feel weak/hungry, etc., so not too concerned. Could probably safely be eating like 1800-2100kcal, but I don't see the reason to as long as I'm feeling okay?

Sleep has been bad, lately, though this predates the calorie restriction. Haven't been able to sleep past like 7am, even when there's no need to be up, for ages. So, skipped workout today to nap, 3 days off is fine. Tmrw a big sesh + feeling a bit more rested, I hope.

Morning BW - 68.4
Workout BW - 68.2

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+35.75 x 2, 2, 2, 2

KB OHP
8 x 5
16 x 14, 13

Ab Wheel
BW x 5, 5, 5

Notes

Solid. Feeling hungry, though.

Diet

Kcal - 1800
Protein - 100g