Adarq.org

11-10-17

Morning BW: 77.6kg

Notes

Rotator cuff/rear delt area quite sore, esp on right side. Hopefully just a normal muscular soreness resulting from higher volume OHP + reintroducing direct rear delt stuff. Shall see what it is like tomorrow.

Was anticipating a higher weight than 77.6, since ate very big + high carb/sodium yesterday. Made vegan nachos w/ blue corn chips last night. See this not particularly appealing picture:



Will try to keep activity levels moderately today, at least ~13k watch-steps. Might do some light KB swings or something, idk, doing nothing is hard.

Recovery Workout

20 mins of EMOM doing 10 reps of 1 upper body movement from {band pullaparts, band dislocations, scapular pushups} and then 10 reps of 1 lower body movement from {air squats, split squats, 16kg KB swings}

Nice and easy just to get the blood flowing and do some stretchy/prehab type stuff. Avg HR - 120 BPM.

10-09-17

Morning BW: 77.4kg

Workout

Deadlift [shrug after every rep]
60 x 6, 6
70 x 5
95 x 5
107.5 x 5
122.5 x 5 + some number of shrugs to failure, I wasn't up to counting

OHP
Bar x 5
30 x 5
42.5 x 5 x 5
[OHP with dead traps is a little bit interesting]

Wide Grip Pullups
BW x 10, 10, 9, 8

Dips
BW x 18, 15, 13 
[I guess this is how many I can do when not super fatigued already]

Reverse Pec Dec
54 x 16, 12, 10
[changed set up from first to second set, hence the drop off]

Reverse Curl
20 x 14
22.5 x 10
20 x 10
[Left wrist kept folding about halfway through the sets regardless of how much I focussed on it. As such I shall stick to hammer curls for forearm/brachioradialis work + do some direct wrist stuff]

45* Back Extension
+25 x 12, 12, 12
[Charlie Francis talks a lot about erector size/strength for sprinting, so this seems an ideal exercise since it's also bomb for hamstrings]

DB Reverse Wrist Curl
4 x 10, 10
4 x 9 + 2 x 12

Treadmill - 30 mins @ between 4-5% incline and 4-4.2mph, mixing it up
Avg HR - 145

Kneeling Ab Wheel
BW x 18, 16, 15
[did this at home b/c too lazy to take it to the gym. god this is killer. will use this for higher rep work and decline situps for heavier work for now, I guess, until I can hit standing ones reasonably well]

Notes

Weight is dropping pretty fast. I am definitely getting enough protein and gym stuff is going well. I don't feel injured or under recovered or anything, so I will trust that it is good weight that is coming off. I'm still not that lean (15-16% probably) so going fast is still fine.

Full body training is fun.

Probably not going to hit the track tomorrow, but will make sure to do a long outdoor walk in order to get some cardio/recovery work in.

<a href="http://www.youtube.com/watch?v=zBxqjF-c7jw" target="_blank">http://www.youtube.com/watch?v=zBxqjF-c7jw</a>

Jujimufu and Clarence tricking. If this isn't beast idk what is. They sprint a bit as well.

Quote from: fast does lie on September 09, 2017, 01:16:08 am

Quote

this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.

Very well said and a great way of looking at it.

Now that i think about it this way, a new question comes to mind: if unnatural growth hormones can cause the heart muscles to grow, what about natural increase in growth hormone from resistance training; will that cause the heart to grow abnormally as well?

Probably not: https://www.ncbi.nlm.nih.gov/pubmed/8213586

And a more general point -- the increase in hormones like HGH and testosterone from training is so marginal as to have basically no effect on anything.

I always giggled at this photo of Ben Johnson and Charlie Francis.

07-09-17

Morning BW: N/A

Workout

Jog to track - .96mi in 11:30 - Avg HR - 147 [lol, so high for such a lazy pace]

Sprint repeats - 2 x 10 x 100m @ 22 seconds for 100m
Rest until end of minute between reps (so ~38s) and until xx:30 between the sets. So basically an EMOM workout.

Max HR - 186 [this was hit after the final repeat, which I ran in 20.5, oops]
Avg HR - ~166 [not sure how to get average HR between two points in time that aren't the beginning and end of the workout, the Garmin connect thing is confusing. Does Strava do this?] Edit: calculated this using excel and it was 167, close enough

Walk home

Notes

Easy fun workout. Looking forward to getting into actual sprinting shape.

Traps extremely sore.

Looking forward to starting 5/3/1 tmrw.

06-09-17

Morning BW: 78.3kg [that's more like it]

Workout

Deadlift [reps after + means number of shrugs done after last deadlift rep]
70 x 5, 5
100 x 3
120 x 5
135 x 3
152.5 x 1 [+2.5kg, -1 rep]
145 x 3 + 3
135 x 3 + 3
127.5 x 3 + 5
120 x 3 + 6
112.5 x 3 + 9
105 x 10 + 10

Chins
BW x 10, 10, 7, 6, 6
[Biceps totally dead from yesterday made this tough]

Barbell Row
50 x 10, 10, 10
[Same as last time, but I think those shrugs made a huge difference]

Diverging Pulldown
50 x 11
35 x 16, 15

45* Back Extension
BW x 20
+20 x 10, 10
[Loaded with a barbell on the floor. I like this load angle a lot, felt great]

Decline Situps
BW x 8
[Just to check how they feel. This was already pretty tough, but my hip flexors are pretty blitzed from Monday's sprints still. Will include these regularly in future]

Treadmill - 4mph
8 mins @ 5%, 10 mins @ 4%, 7 mins @ 3%
Avg HR - 149 BPM
Max HR - 158 BPM

Notes

Fun workout. Fucking love back training, as I often say. I want the thickest back, including nice traps [sorry KF, haha].

The watch is nice. Also handy not having to use the treadmill to check HR, though I did that a couple of times to see if the one I used and the watch agreed -- they did. What I noticed, though, is that my HR drops ~2-4 when measuring it with hand holds vs when just walking with arms at my side. This makes sense, since not matter how hard you try not to load your arms to save your legs, you will be doing that a little bit. Noticing this meant realising my Avg HR for the treadmill stuff is probs ~3 BPM higher than what I've actually recorded. As such I lowered the incline, these walks should be pretty easy and done <155 I reckon, maybe even in the 130s? Thoughts? I guess I usually only treadmill walk for 20-30 mins so being in "zone 3" rather than "zone 2" is probably fine. Idk.

Avg HR during the lifting portion of workout was 119 BPM, with Max HR of 165.

Some jumping then tempo sprints tomorrow, maybe 4x3x150m (50m walk b/w reps, 100m walk between sets) at an easy pace.

So getting a bit frustrated w/ the lifting programme at the moment, so am going to make a shift. Had a skim through one of Wendler's 5/3/1 books and liked the look of one with the typically dumb name of "Full Body (1000% Awesome)". It's 3 days/week. All %s based of 85% of estimated 1RM.

A
Squat 5s Progression (week 1 - 5 reps @ 65,75,85%; week 2 - 5 reps @ 70,80,90%; week 3 - 5 reps @ 75,85,95%)
Bench 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

B
Deadlift 5s Progression (same as above)
OHP 5x5 @ 80-85%
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

C
Squat 5x5 @ 80-85%
Bench 5s Progression
Assistance (1 exercise pushing, 1-2 exercises pulling [double volume to assistance pushing], 1 exercise each for legs and core work)

This leaves space for 2-4/weekly track sessions, mixing up jumping, sprinting and tempo work.

Being me, I will probably work in a heavy chinup session somewhere. Will probably add bicep stuff to assistance.

I'll do tomorrow's back+deadlift session as planned, then probably shift over on Friday depending what recovery feels like.

Est maxes (85% TM):
Squat - 130kg (110kg)
Deadlift - 165kg (140kg)
Bench - 95kg (80kg)
OHP - 60kg (50kg)

So it should start pretty light, which is nice. Drop back the intensity to give me space to recover to the new stimulus from jumping/sprinting, but keep enough volume to not be losing muscle. Run this for two cycles, switch to a heavier programme (he's got a more intense 3xWeek full body programme he advises, so probably that) for a cycle. That's 9 weeks. By that time cut should be done and I'll have a good solid base in various modalities.

Edit: I stuck to the same programme since the 31st of March! That's over 5 full months. Lifetime 

My first nSuns workout did 50kg x 3 x 4 on bench and could barely manage sets of 5 on bodyweight chins. Progress is legit.