Adarq.org

something I wrote to someone (cyclist) today:

12:53 <@irma> some research warns against 30's RHR ... but, I wonder if there's a difference in how it's achieved.. ie, achieving it by being very lean & light, with low/moderate cardio, versus: TONS AND TONS AND TONS OF CARDIO
12:54 <@irma> the former seems safer ... your heart just doesn't have to work as hard, not as much mass/tissue to pump blood to
12:54 <@irma> the latter is an adaptation to very high levels of cardiovascular work
12:56 <@irma> i mean you hear stories of some people requiring pace makers later on in life.. like alberto salazar
12:56 <@irma> but, i wonder if that's also partly due to drug use in addition to tons of mileage
12:57 <@irma> i don't want to need a pace maker later on in life, that's for sure

there is a book you should read which addresses this issue. Haywire heart by Mandrola (and friends).

BW: 90.3
Activity: 10
Misc: n/a
Diet Compliance: 10/10
Mobility: T
Skill work: T

Training today. Never had this much trouble losing weight before? I see some ppl on google report weight gain (like 12kg in 3 weeks) on rivaroxaban. Which is most probably just internet bullshit and  you cant rely on any of it but I haven't seen that sort of change but i look and feel fat af so maybe there is something to it. If it's just water then it doesn't matter but im not sure. Anyway, im eating clean and doing everything right so wont change anything for now.

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BS 6x120, 1x150
Bball - 10 mins
OHP 4x60, 2x62.5, 4x60, 4x60
Chin 6xBW(92.5), 5x100, 6xBW
Bike - 20 mins

BW: 89.9
Activity: 8
Misc: n/a
Diet Compliance: 8/8
Mobility: T
Skill work: F

Training today.

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Fasted Bike - 15 mins (HR 100ish)

BS 6x120, 1x150, 5x135, 5x132.5, 5x130, 5x127.5, 5x125
Paused BS 6x107.5
Bike - 15 mins (HR > 100)

Notes:
 The bagel i was gna eat was only 52g carb so had 2, this means today became a carb up b/c i didnt wanna under-eat carb. I think it's ok, after squat volume it will help recover and progress. Rough estimate is 300g carb for the day.

BW: 89.7
Activity: 
Misc: n/a
Diet Compliance: 6/6
Mobility: T
Skill work:

Finally saw a <90kg scale reading for the first time in a while. Nothing to get excited about until i get consistent sub 90kg readings though. Im locked in on the goal of 87.5kg so it doesn't even matter really until i get to 87kg. Training today. Got my Alivecor device, i stuck it to the back of my gym phone so i can use it regularly to take readings whenever i feel like it. Kind of cool b/c you get a nice clean ECG anytime so i can monitor myself without needing to go to a doctor

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BS 6x120, 1x150
BP 6x70, 5x87.5, 5x87.5, 5x85
Dips 5x100, 5x100, 5x100, 5x92.9, 5x92.9
Curls

BW: 90.8
Activity: 
Misc: n/a
Diet Compliance: 4/4
Mobility: T
Skill work:

Training today. Doc gave me the go-ahead to stop taking my meds. Said i could just stop but i'll taper off b/c i dont wanna get any rebound sides from discontuining the beta blocker. Hopefully i'll lose about a kilo of fat ive put on since on these two months.

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BS 6x120, 1x155, 1x160^B
Paused BS 6x100 (PR; new exercise)
Back Xtn 12x50(PR; new ex)

Notes:
Did chinups last workout and today my abs were not fresh enough to do pretty squats. did an ugly 160kg but all things considered i'll take it. This might be the most trivial observation for a frequent squatting program .. but ive got some sort of accumulated fatigue goign on which means 160kg which ive done for a triple a month or two back felt heavy AF almost supramax today for a single. Im okay with that. As i adapt (abs from chinups and body from regular heavy squatting) i'll get better at this whole thing.

BW: 90.6
Activity: 8.1
Misc: n/a
Diet Compliance: 2/2
Mobility: T
Skill work: F

Upper body & recovery lower + cardio + bball today.

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BS 6x120, 1x150, 6x132.5
OHP 4x60, 1x65, 2x62.5, 2x60, 2x60
Chinup 2x5xBW(93.5)
Bike  15 mins

BW: 91.1
Activity:
Misc: n/a
Diet Compliance:
Mobility:
Skill work:

Training today

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BS 2x140, 1x152.5, 4x135, 6x107.5, 6x105, 6x102.5, 6x102.5, 6x100

Notes:
Legs weren't really up to squatting heavy but i still progressed my heavy single. My reasoning is that i need to make the repeatable EOD min of 150kg lighter/easier and the only way to do that is to squat a fair bit heavier than 150kg on a regular basis. Will go for 155kg on saturday and then progress it +2.5kg every 8 days.

Wanted to do a volumeish session and did so, albeit with ligth weight but i have a good feeling about it, the form is easy good, which i like. Will see if that works rather than beating myself up with heavier but not so perfect form.

BW: 90.7
Activity:
Misc: n/a
Diet Compliance:
Mobility:
Skill work:

Training today. Saw my cardiologist this morning..

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BS 6x140(PR), 1x147.5, 1x152.5^B, 6x110
BP 5x85
BBall (off hand layups practice and shooting)