Adarq.org

27 October 2012:

Lying leg raises : 3X15

Front plank : 2x60 seconds

Side plank L : 60 seconds

Side plank R : 60 seconds

Lower body stretch.

Diet:
Expenditure : ~2000kcals
Income : ~1800 kcals
Goal was -500 , achieved -200, so managed to stay on a caloric deficit BUT i was off by 300kcals again.

25 October 2012

Bodyweight@session : ~195,5 , oops!
Soreness : none
Injuries/aches : none?

3x5 based template - workout #41

Skipped this week's middle workout too. Back to 3*gym next week.

ROMANIAN DEADLIFTS:
5@176 lbs ( same )
5@176 lbs ( same )
5@176 lbs ( same )
-Same loads , better form. Knee bend check, hip crease check, gluts drive check, reset at each rep check.

SINGLE LEG EXTENSIONS:
-I forgot to do those, 

PUSH PRESS:
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
5@110 lbs ( +11 lbs )
OHP finisher: 15@66 lbs ( +1 rep )
-Very hard but also very strong.

DEAD HANG CHINUPS:
11@Bodyweight ( +1 rep ) ,
7@Bodyweight ( same )
6@Bodyweight ( +1 rep )
Total = 24 ( +2 reps ) , ties 
-Awesome!

^^^ Thank you very much Lance!!!
   

hah ya, my fatigue was low, so on a whim i decided to just see what weight i could safely move without over-stressing.. 235 x 5 did feel unfortunately heavier than i imagined it would, but it wasnt too taxing.

had to test ;d

but ya, you're right.. that came a day or so after i posted that high rep reply in the Anti Ego Lifting Thread lmao.

Takes one to know one!

I suposedly replaced 3x5 squating with MSEM to keep them buffered and minimize time under tension.
First session i did 3x1@90% and 2x1@95% , and i said 95 could be pushing it too much.
Next session i did 3x1@90% and... 3x1@100+%, jsut because i felt good. So now quad bugs again.

   

AELSquad baby!!!

Found a nice library, pick what you like: http://gallery.emoticonize.com/memes

This is the video of the last 85kg ( 187 lbs ) MSEM squats rep:

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


Very proud for it , look how my squat looked when i started the form fixing with 25kg ( 55lbs ) less:

<a href="http://www.youtube.com/watch?v=1NgjIunpjF8" target="_blank">http://www.youtube.com/watch?v=1NgjIunpjF8</a>

Yup , don't think those "what the fuck am i doing? It ain't happening!" voices will stop. It gets worse. Work becomes more demanding, life gets more complicated, social responsibilities/obligations keep poping up, injuries start packing, recovery changes ( to worse ) , food partitioning changes ( to worse ), every previous year is better, if i continue writing i will be tempted to quit again!
You just need to... and i hate that word with passion... compromise! This is what we like doing , this is what fills us with that content joyful feeling, so this is what will keep doing.
What is that , trying to get from tomahawk to windmill OR trying to get from mid-palm to base-palm rim touch, it doesnt really matter.
Don't look back , don't look too forward , just make the most out of what you can and remember to enjoy it, we voluntarely chose to do this for fun!!!
Good job 33''   

^True , knees lock out. That was a consequence of trying to start and finish with the bar in the hip crease. I have too long arms ( 5'11 3/4'' barefoot , 6'5'' wingspan ) so I find it hard to keep knees bent because then the bar starts too low. I tried pulling shoulders back or bending elbows but i can't maintain that through all the set holding 80kg.
I should experiment with HOW i bend, Lance said that it should help keep the bar in the hip crease instead of make it more difficult. I will watch the suggested pendlay's video.