Adarq.org

AM temp/hr/bw: 37/64/82.6
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 6(89)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0800, 1200, 1600; 20 cl - 1005; 1.5g cayn- 2000;  50g BCAA;
Activity: 15
Misc: n/a
Diet Compliance: 14/14
Mobility: T
Skill work: F

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Rest day

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Notes:
Really struggled to get thru the day, quite severely glycogen depleted. Felt hypoglycemic the entire day.  Forced myself to keep moving to get 15k units of activity. Ded. GOod thing carb refeed tmr..

AM temp/hr/bw: 37/_/83.0
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5()
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0800, 1200, 1600; 1.5g cayn- 2000;  40g BCAA;
Activity: 12.2
Misc: n/a
Diet Compliance: 12/12
Mobility: T
Skill work: F

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Training day

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BS 6x120(p0), 1x145p(PR), 1x137.5p,  2x135^B, 6x100

OHP 2x60, 0Fx65, 1x63.5, 2x60
Chinup 1x32(116.8kg), 4x16(100.80)
ME RVJ Jumps ~ 10
Bike - 20 mins

Notes:

AM temp/hr/bw: 37.1/_/83.2
AM skinfold(mm): pec(8.0), sup(9), ab(14), sum(31)
Weight Vest: 5(89.3)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 1g cayn) - 0730, 1130, 1530; 1.5g cayn- 2100;  40g BCAA;
Activity: 15.47
Misc: n/a
Diet Compliance: 10/10
Mobility: T
Skill work: F

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Recovery training day

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BS 6x120(p0), 1x135p, 1x142.5
Bball shootup

Notes:
Day 10 milestone down, well on track to get in shape by day 22. I think i can be DEXA  by end of diet at 15%. ive seen some impressive changed in body comp over the last couple of days. Altho the skinfolds suggest ive been losing fat from sites other than chest/trunk .. so i look kinda comical. Real skinny limbs from elbow/knees down. Fat af in the middle.

AM temp/hr/bw: /_/83.9
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0730, 1130, 1530; 1.5g cayn- 2100;  40g BCAA;
Activity: 12.1
Misc: n/a
Diet Compliance: 8/8
Mobility: T
Skill work: F

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Volume day. And because i skipped the EOD workout yesterday (recovery lower, volume upper) , i will combine both upper and lower volume today. Going to carb up and grow some muscle.

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BS 6x120(p0), 1x135p, 1x142.5, 1x130, 3x127.5, 5x125, 5x122.5,
Oly BS 5x120, 5x117.5

Back Xtn 3x6x107.5(PR)
BP 1x90p, 5x75, 5x77.5, 5x80, 5x77.5

Notes:
Couldn't work out why the vol squats were so damn hard today compared to last week's but i looked up my log and saw last week i had that huge weekend of gluttony. Whereas this time i ate even less than on a normal dieting weekend. So. I'll take it. I also wanna make a note that today was the first time when i lifted up my shirt at the gym bathroom and saw someone who wasn't obviously obese looking back. Im still fat but i dont look like im over 20% bf..

Thought this was interesting:

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The effect of acute and chronic exercise on steroid hormone fluctuations in young and middle-aged men.

The current study demonstrates that this training intervention may help increase steroids hormones in middle-aged men and counteract the negative effect of age on TT and free testosterone.

https://www.ncbi.nlm.nih.gov/pubmed/29378227

Sprint interval running increases insulin sensitivity in young healthy subjects.

In conclusion, sprint interval running improves insulin sensitivity and cholesterol profile in healthy subjects, and sprint interval running may be more effective to improve insulin sensitivity than continuous running at moderate intensity.

https://www.ncbi.nlm.nih.gov/pubmed/22540332

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Remember todday mentioning this in my log ages ago. Would be interesting to get before and after T testing with sprint training. Defo wanna see what i can achieve while natural before i get too old.

AM temp/hr/bw: 37.1/_/84.5
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0830, 1630; 1.5g cayn- 2100;  40g BCAA; 300/30 CpSyn - 1230
Activity: 9.5
Misc: n/a
Diet Compliance: 5/5
Mobility: T
Skill work: F

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Training day.

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BS 6x120(p0), 1x142.5p(PR), 2x135p(PR), 3x135^B, 3x132.5^B, 3x130^B

Jumps
Bike - 20min

Notes:
That's got to be the hardest squat workout ive done in ages. Each rep was a struggle and they all sucked for technique. I also think my heart is acting up but im still waiting for my new oximeter. Edit, ok figured out how to get the HR sensor on my phone working. It read 78bpm. Phew. Maybe it's low blood pressure altho i measured 80/120 postworkout and that seemed normal enough. idk.

AM temp/hr/bw: 37.3/_/_
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0730, 1130, 1530 ; 1.5g cayn- 2000; 40g BCAA;
Activity:
Misc: n/a
Diet Compliance: 4/4
Mobility: T
Skill work: F

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Rest day

AM temp/hr/bw: 37.1/_/85.7
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 5kg
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0745, 1145, 1535; 1.5g cayn- 2100;  35g BCAA;
Activity: 12.5
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

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Rest day.

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140c,  160g pro, 26.2g fat (+11g from fishoil)