Adarq.org

02-01-18

Happy new year

Morning BW: 73.2kg

Workout

Run -- 6.1km in 31:02

Fairly easy run in fairly heavy rain. This run included a 24:59 5k, so I guess that's the benchmark for the year.

Legs quite sore today, actually, though not due to any deliberate training. Got back from travels on the 30th, and on the 31st I took the train to visit friends for NYE. I was a bit late so I had to pull out a basically 100% effort 300m sprint to catch my train. Glutes were cramping when I boarded, lol, so I spent first 10 mins of the journey pacing the carriage to alleviate this.

Notes

Present goals -- get back into a workout rhythm and enjoy stuff. Maybe resume weight loss aiming at sub-70kg. Hopefully body comp will improve quite a lot as muscle will come back quickly w/ lifting, I guess?

16-10-17

Squat
Bar x 6
40 x 5
60 x 4
80 x 3
102.5 x 3, 3, 3, 3

Bench
Bar x 10
40 x 6
60 x 4
72.5 x 3, 3, 3, 3

Chins
BWx5
+20 x 4, 4, 4

V-Grip Cable Row
61 x 10, 10

Notes

Jettisoning the end of 5/3/1 to shift to the high freq plan. I just need to get mroe reps in at waking up early and working out, so am gonna force the issue. Probably set myself back a week or two with not training and eating like shit this last week, but that's okay, lesson learnt.

09-10-17

Morning BW: 72.9kg

Workout

Deadlift
60 x 5
80 x 5
105 x 5
125 x 5
135 x 3 [blarg]

OHP
Bar x 5
40 x 3
50 x 5
47.5 x 5, 5, 5

Wide Grip Pullups
BW x 15, 12, 10 

Dips
BW x 18, 16, 13

Hammer Curls
14 x 14, 11
12 x 14

Notes

7am fasted workout without caffeine. Start work full time today so gonna have to get used to this sort of workout. Unsurprisingly somewhat weaker than usual.  15 pullups is a nice PR, not deadhang though. I'll work on that.

07-10-17

Morning BW: 72.9kg

Waist: 31.75"

Notes

No training today, feeling a bit rough after a heavy night out. I'm fairly dehydrated, but I was definitely in a deficit regardless (tracked carefully), so I'll call that a success. Am out and about the net couple days, but hopefully will have time to hit the gym tomorrow evening, though I think the gym closes quite early on Sunday. If I don't get to lift I'll just get in another track session and lift Monday, not ideal but it is what it is.

06-10-17

Morning BW: 73.4kg

Workout

Jog to park - 1mi in 9:57

Sprint 3 x 15-20m

Jumps - 5 max effort SVJs and 5 max effort RVJs
SVJs felt weak, not surprising given I pushed a heavy squat set yesterday. RVJs felt fucking excellent, though, getting to wrist on backboard. This stumpy unreactive goof should be touching the rim (~31") by the end of the cut+with more jump practice.

Fartleks? Tempo? Idk what you want to call the cardio part of this workout, but here's what I did:

Jog 400m / Run 100m
Jog 300m / Run 100m
Jog 200m / Run 100m
Jog 100m / Run 100m
Jog 100m / Run 100m
Jog 200m / Run 100m
Jog 300m / Run 100m
Jog 400m / Run 100m

Jogs were ~9:30 mile pace, 100s were in 19-21s (so ~5:20-30 mile pace). Slower for the first few reps, faster for the last few.

Jog .75mi home in 8:21, walk the rest.

Notes

I really enjoyed that interval workout. Jogging for the rests is way more fun than walking. I kind of wanted to do a longer run for the workout today, but decided to get to the park and jump first. Came up with the interval thing on the fly and had a lot of fun with it. Adarqui, what do you think of it?

04-10-17

Morning BW: 73.9kg [woopwoop]

Notes

Has been and will be a busy day so I shall probably not get a workout in. Have been offered a full time job doing stuff I would actually want to do, which is kinda hype. I think when it starts up I will try to do workouts in the morning before I head to the gym so I can have my evenings free. We shall see. Exciting...

Biceps are quite sore today. They're never sore. I guess I haven't done fully supinated curls for ages, and haven't done the super heavy/low reps scheme either for a while, so it makes sense. Aiming to finish this week <83.2kg.

03-10-17

Morning BW: 74.6kg [blarg, more below]

Workout

Squats
Bar x Lots
60 x 5
80 x 3
97.5 x 5 x 5 [again pretty easy]

Barbell Row
70 x 6, 6, 6 [kept the form pretty strict, quite pleased by this!]

Bench [warmed up w/ DBs while waiting to work in w/ a dude]
60 x 5
65 x 5
72.5 x 8 [nice, lost tightness on a couple of reps, so I think fresh+with better focus this could easily be 10+]

DB Incline
24 x 11, 8

Straight Bar Curl
40 x 4
35 x 5, 5
30 x 6
[So this wasn't w/ an oly bar, just a short straight bar, which I think may be heavier than the EZ bar, but IDK for sure]

Straight Bar Cable Pushdown
26.25 x 14, 14

Treadmill -- 3.8mph
15mins @ 6.5% -- 133 Avg BPM
15mins @ 7% -- 134 Avg BPM

Notes

Overate yesterday (hit about 2600kcal, which I think is probably around maintenance, though maybe a bit over on a day w/o a proper workout). Annoyed at self for doing that, but I just didn't plan well + ate some snacks that were in front of me. Refocussing today, that's one of only a few slipups I've had on this cut, and I bounced back well from the last carb-up. Today will be a light food day, aiming for ~1800kcal.

Happily waist @ navel measure was ~32" today so progress has been made recently regardless.

Gonna go to the track tomorrow for sure!

Here's a decent expression of how tempo sprints work: https://www.charliefrancis.com/blogs/news/test