Adarq.org

24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes.

My walking gait on the ground after finishing the treadmill walk felt amazing.

Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.

It supposedly increases your testosterone level, but it also hurts the liver. I used to take it back in 2012 and when I went to get a blood test in 2014, it dramatically increased my liver enzymes (meaning I had some damage to the liver)

http://www.livestrong.com/article/313267-side-effects-of-aspartic-acid/