Adarq.org

What a crazy game!

AM steps/temp/hr/bw: 0/37/60/88
Weight Vest: 5 (93.5)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130; 1.5g cayenne - 1330, 2000; 200mg Caffeine, 30mg p-syn (preworkout)- 1530
Activity: 15
Misc: n/a
Diet Compliance: 15/15
Mobility: T
Skill work: F

Training day.

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BS 6x122.5(p0), 1x152.5, 5x130^B, 5x115, 5x112.5, 5x110, 5x110
Back Xtn 3x5x97.5(PR)
Pallof presses

Notes:
Its a bit silly of me but all the fasted walking with the vest killing my legs and core for squats. Im struggling to get the EOD minmax up and it's getting messy af even from warmups with 120kg. I haven't failed a rep yet though. I looked up what a pallof press is again and saw that i was doing the wrong exercise all along (so called wood choppers). So did actual pallofs today for the first time and i was getting rotated with my orange band lol lol. Could do yellow okay though. Then the next set i tried orange and saw some improvement. But i need to set up my home gym up, so i can do this symmetrically b/c i feel i wasn't getting the best workout on my right side in my current setup at home. That part of this anti rotational stuff turns me off the exercise because i feel like im too retarded to do an equal amount of work on both sides without doing something subtly different on the other side than the first.

The other thing i should say is I did a carb refeed tonight. I estimate around 270-300g carbs total. Fair bit of sodium .. so shud be interesting to see what happens on the scale tmr!

BW: 87.6
Weight Vest: 0
Activity:  15
Misc: n/a
Diet Compliance: 14/14
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 07300, 1130, 1600; 1.5g cayenne - 1430, 2030
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/63

Rest day.

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Thought to try my lifting belt out now that ive lost a bit of weight and it fits perfectly on the 2nd hole (actually it's the legit last one, but i had made another one when i got fat). It feels so much better right now, real strong and stable. If i wasn't cutting i bet i could get some great squatting in right now but i will have to wait for another week or two.

BW: 88.0
Weight Vest:
Activity: 12.2
Misc: n/a
Diet Compliance: 12/12
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200, 1600; 1.5g cayenne - 1400, 2000
Mobility: T
Skill work: F
Morning Temp/HR: 37.1/56

Rest day.

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Notes:
Didn't have any cayenne with dinner, i think it's messing with my heart, like angina or something. Will try use sensible doses today. Interesting to note how my body temp went up this morning after eating more carbs yesterday (on a training day they go up to 190g).

so, if you are a dedicated athlete, you'd want your resting HR to be the same as someone who trains maybe 1/10th or 1/100th as much as you? not going to happen. Training hard, often, and for considerable time is going to lower your resting HR. It's an adaptation that's unavoidable. It implies efficiency: if the heart needed to beat more, it would -> but it doesn't, thus efficiency (less fat tissue usually, greater capillary density, greater stroke volume). The only way to keep it from happening is to stop training as hard and/or as long. It happens to boxers, futbol players, tennis players, runners, sprinters, cyclists, etc. People who train "too hard" for "too long" may actually shorten their life span, but the averages for dedicated athletes that i've seen, is greater than sedentary folks.

Training affects athletes hearts different ways. Efficiency is good but to a point, it can be bad if you get too efficient lol. I think for endurance type athletes the adaptations that happen are not so good for health, eg enlarged left ventricle. Another thing observed in such athletes is scarring of the heart which in addition to low resting heart rate can cause signalling problems. What happens is the scarred tissue/cells emit errant signals that propagate thru to the rest of the heart between beats and this leads to arrhythmia. The left hypertrophy causes other problems but i cant remember what they were now, it just isn't a desirable adaptation.

Normal for NBA athletes is 60. I can't find the source now but i remember reading it when i was looking into basketball and the heart. Other sports will have different values but i was suprised at 60 for what i thought was a pretty heavy aerobic sport.

True he's a more of a enabler of offence than an iso guy but for his legacy it's better to have some crazy outlier playoff games in a losing effort. I think the claim against lebron is that he'd rather give up than go off in a losing situation. Maybe?

There isn't really a benefit to taking it heavily for me.  I'll turn into a zombie, wont be able to function normally if i take it heavily (600mg/day) every day for a while. The best thing i found for caffeine was limiting to 600mg/week, 200mg per training day. But whenever ive needed to cut weight i end up taking a lot more caffeine often. When it comes to health, i definitely believe caffeine is in some way protective. But too much, like any medicine can fuck you up more than it will help.

I think in Feb i might have overdosed on green tea b/c i was taking 1200mg of EGCG for about 10 days prior to the week of. Then i went cold turkey tuesday. Weds preworkout i had caffeine and L-tyro and induced flutter.  My working theory though none of my doctor friends will buy it (lol) is that i set myself up for a perfect storm of coming off EGCG which had been suppressing my thyroid and then taking l-tyro preworkout which temporarily spiked my thyroid just enough to mess with the heart. And boom, arrythmia. But doctors say if that was the case then i wouldn't have tested sublclinical hypo on friday. So my theory kind of runs into aground there according to them.

The stimulant effects of caffeine away pretty quickly with frequent use, as you guys know well. My plan long term is to to back to 3 training sessions a week, and take 200mg caffeine on those days only. Then it works and it wont disrupt sleep. Win win.