Adarq.org

03/04/2020

Morning BW - 67.4
Workout BW - 67.0

Workout

Pullups
BW x 3
+8 x 2
+16 x
+32 x 1
+37 x 2, 2, 2, 2, 2

Lattice repeater warmup

Deadhangs
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+5 x 5s
+8 x 5s
+10.5 x 5s
+13 x 5s, 5s, 5s
HC@18mm
BW x 21s

Ab Wheel
BW x 5, 5, 5 + 8

Notes

Solid. Was a little frustrated that BW had stalled despite low cals, but that workout weigh-in tells a different story. Wasn't dehydrated or anything, either, afaik. We'll see what next couple days hold on that front.

Tempted to try a pullup 1rm soon.

Diet

Kcal (yesterday) - 1575 (1500)
protein (yesterday) - 120g (80g)

30-03-20

Morning BW - 67.5
Workout BW - 68.1

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+24 x 1
+40 x 3 
+29 x 4, 4

Pinch Block
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 3s, 4s, F (hrm?)
13 x 10s, 12s, 10s, 10s, 10s

Part ROM standing Ab Wheel
BW x 5, 5, 5+7 kneeling

Notes

Slightly odd workout. Went for the triple at 40kg on a whim, was v hard but managed it. Don't really know why I failed the pick up the 16kg on that one set of pinched, but felt okay overall on them.

Ab wheel progressing nicely.

Pushups + maybe hangs + some cardio-ish stuff tomorrow.

Interested by morning vs workout weight disparity today, they've been pretty similar to each other in general til now.

Diet

Kcal - 1800
Prot - 130g

28/03/20

Morning BW - 68.0
Kcal - 1650
Prot - 100g

29/03/20

Morning BW - 67.7
Kcal - 1500
Prot - 133g

well that's a big drop. wasn't very hungry yesterday so the kcals were low, esp as i was pretty sedentery. same is likely to happen today.

Edit: calculated wrong kcal for yesterday (input cooked rather than dry lentils so underestimated that a bunch).


https://www.youtube.com/watch?v=g82MXEJC3NI

^^^ the above makes me think I should try to pump up the protein more, hard without just going super shake heavy when on a veggie diet, but might be worth trying

Morning BW - 68.2
Workout BW - 68.2

Workout

Lattice warmup
pushups/jumping pullups/plank toe taps/arm swings
3/7 -> 7/3 repeaters on jug then 18mm

Deadhangs
HC@18mm
BW x 7s, 7s
HC@15mm
BW x 5s
+5 x 7s
+8 x 7s
+10.5 x 6s, 6s, 6s
BW x 10s, 10s, 10s, 10s

Pushups
BW x 16, 16, 16

+ 20 min fitness blender thing, mostly lunges and squat jumps intervals w/ gf 

Notes

good workout! nice to hangs without pullups/totally fresh. probably going to do pullups + core work tomorrow

nice to do interval/hiit/fitness blender stuff w/ gf + good to get more cardioish activity while mostly sitting about at home

Diet

Kcal - 1900
Protein - 105g

24-03-20

Morning BW - 68.5
Workout BW - 68.6

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+24 x 6, 6

Chinups
+24 x 5

Pinch Holds
8 x 5s, 5s
10.5 x 5s
13 x 5s
16 x 4s

Pinch Reps
16 x 3, 3, 3

Pinch Holds
13 x 9s, 9s
10.5 x 20s

KB OHP
8 x 5
16 x 3
19.75 x 7
16 x 12

Ab Wheel
BW x 7, 5 [longer rom 2nd set]

Notes

Felt solid. Left so much stronger than right on pinches -- not surprising, given left is generally stronger + right is where the injury is.

Put my small plates in a tote bag and hold it in same hand as kettlebell for the 19.75kg ohp -- bit awkward, not sure it's rly worth it as compared to just working in higher reps.

Ab wheel feels like it's progressing nicely.

Diet

Kcal - 1727
Protein - 107g

Decided that I think now makes sense as a time to try to cut. Low chance of injury, easy to track eating b/c lower variety (more at home, etc.) and good to eat less at mo anyway, it seems. Aim for like .75kg a week? starting tmrw -- will also do an OHP/pushups/core sesh tmrw i think

BW  - 68.7

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1
+40 x 2
+16 x 7, 7

Tuck Front Lever Pull
BW x 5, 5

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+8 x 7s, 5s, 5s
BW x 10s

Notes

Felt pretty weak today. Been mildly headachey/lots of tension at back/bottom of neck. Probably due a lot more sitting around at home with poor posture than usual lately.... This was really triggered by the front lever pulls (which were otherwise fun).

BW - 68.6

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+34.5 x 2, 2, 2, 2 

Deadhangs
HC@24mm
BW x 5s, 5s
HC@21mm
BW x 5s
HC@18mm
BW x 5s
HC@15mm
BW x 5s, 5s
+2.5 x 7s
+5 x 7s
+8 x 7s
+5 x 7s

Rehab Hangs
3FD@24mm
~33kg assist x 15s, 15s, 15s

KB OHP
8 x 6
16 x 10
18.5 x 7
16 x 10

Partial ROM Standing Ab Wheel
BW x 7, 6, 6

Notes

Crushing it. 4 x 2 @ >50% bw on pullups there. More than I ever managed on chinups. Strength is building, and it feels good. This wasn't quite a maximal effort, either.

Fun to work on such a small edge (15mm) for the hangs, would like to master that. Not sure form was quite perfect on those hangs, but felt pretty good. Will alternate hangs w/ pinch block each session. Hangs more stressful to elbows/fingers, so good to rotate. +8 x 7s felt near max.

Rehab hangs felt fine, nice that the crimping portion of the workout doesn't bother them.

Never felt this strong on ab wheel before, so that's nice too. Can't wait to be smashing out full rom reps.