Adarq.org

21-06-20

BW - 68.5

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+16 x 5, 5

Wide Grip Pullups
BW x 8, 8

Deadhangs
HC@24mm
BW x 5s, 5s
HC@18mm
BW x 5s, 5s
HC@15mm
BW x 5s, 15s, 15s

Fingertip Pinch
8 x 5s, 5s, 5s

Just needed a little bit of a mental reset -- training resumes tmrw.

were they good doughnuts? because i still haven't had a truly good one outside the US. or even really seen/smelled one that looked promising.

if so, i demand details.

Not particularly, no. They were crosstown, which are basically just doughnut shaped cakes. I don't know why doughnuts in the UK are so bad.

Edit: imho the best readily available doughnuts in the uk are the sainsbury's 5 pack of jam doughnuts, which somehow only cost £0.80

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...