Adarq.org

30-06-2020

Workout

https://www.fitnessblender.com/videos/at-home-cardio-workout-for-people-who-get-bored-easily-fun-bodyweight-cardio

Did this fitness blender circuit w/ gf. was loads of fun, actually! good to use my legs

25/06/2020

BW - 68.8

Workout

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

Fingertip Pinch
8 x 10s, 10s, 10s

Full grip pinch
8 x 45s

Notes

Quick one to test cut finger had healed enough not to reopen and bleed everywhere, as it had been doing with some everyday stuff last couple of days. Push/legs/core tmrw.

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