Adarq.org

21-08-17

Morning BW: 79.3kg [woah! same scale in same spot as yesterday. under 80kg pr]

Workout

Bench
Bar x 10
40 x 6
60 x 8
67.5 x 6
77.5 x 4, 4, 4
72.5 x 5
67.5 x 6
62.5 x 7
60 x 9

SS1A Chins [the rack's neutrals holds were very narrow, so i used different handles. If neutral grip = 90* and supinated/chinup grip = 0*, the grip I was at was 45*, so some amount of improvement this week over last can be attributed to that being a stronger position]
BW x 6
+20 x 5, 5, 4, 4, 4, 4
BW x 11

SS1B OHP
40 x 6 [loaded this thinking the 10kg plates were 5kg plates and thought, fuck 30kg is heavy today. need to get used to the different size/shape of plates at the new gym!]
42.5 x 3, 5, 7, 4, 6, 7

BB Row
60 x 8, 8, 8
[a bit too much lower back load for the day before squats, otherwise I do really like these -- maybe on Thursdays/after DLs]

DB Incline
24 x 8
20 x 12, 8

Lateral Raise
12 x 10, 9
10 x 14

Notes

Was in a right hurry this morning so was off to the gym before I noticed that I hadn't eaten any breakfast. I think this is why the DB Incline was so shite, light eating yesterday+no carbs this morning = glycogen gone from pressing muscles after bench+OHP.

New gym is better than the one I used to be at, I think. I haven't explored all the machines yet, but I did spot a few hammer strength things which I didn't have at the old one. This one has only two squat racks compared to the previous one, but it has dedicated incline and flat bb bench stations, so I think the average wait time to squat will be lower. It was also super empty when I went.

Only thing I dislike is that the barbells are a bit aged so the collars don't spin that nicely. Fairly minor gripe, but it does make quite a difference for OHP/bench comfort from what I've noticed.

This gym has a trap bar! So hyped to try that. Will probably do it after front squatting tomorrow.

Diet note: I suspect I may have to aim lower than 76kg to end up aesthetically where I want on this cut. We shall see, though. It's been pretty easy so far, other than the mild bother of slowing down in the gym.

18-08-17

Morning BW: 80.6kg

No workout today. Packing and moving and whatnot getting in the way. Gonna go for a nice long walk now, but I'm pretty happy with the idea of moving my bench session to tomorrow.

Diet

Kcal - 2086
Prot - 140g
Carb - 99g
Fat - 114g

lol high fat life, stir fry + peanuts to blame there.

16-08-17

Morning BW: N/A [no access this morning]

Workout

Pullups
BW x 7, 7, 7

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 5 [+1 rep from last time I did this weight]
52.5 x 4
50 x 4
45 x 6
42.5 x 6
40 x 6
37.5 x 8

Incline Bench
57.5 x 3, 5, 7, 4, 6, 6 [not shocked not to finish this -- more volume on OHP than usual]

Dips
BW x 16, 12, 10

Lateral Raise
10 x 13, 11, 10

Bayesian Cable Curl
5.7 x 16, 13, 10

Diverging Lat Pulldown
45 x 12, 12, 12

Notes

A bit tired/low energy. Cutting is lame. Gonna stick with it longer, though, no worries!

Diet
 
Didn't track dinner carefully because I Was eating out at a friend's, I'm guessing 27-2850kcal for the day.

Feeling a bit worn out. Hoping a long sleep tonight can be restorative.

jog to gym was decent, nice to be moving that way. return jog was less good -- legs a bit heavy from the bike + just not much energy given i'd just trained hard and am not eating huge. i need to learn to run slowly -- breathing was too heavy on the return jog.

14-08-17

BW: 80.8kg

Jog to gym ~1 mile

Bench
Bar x 8
40 x 6
60 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 7
60 x 10

SS1A Chins
BW x 5
+20 x 5, 4, 4, 4, 3, 3
BW x 11, 8

SS1B OHP
30 x 6
35 x 5
40 x 4, 6, 8, 5, 7, 8 [first 3 sets done paused]

DB Row
34 x 10, 10, 9

DB Incline Bench
24 x 13, 10, 8

PJR Pullover
26 x 10, 10, 8

Hammer Curls
16 x 9, 8
14 x 11

Lateral Raise
12 x 9, 9, 8+8x8

Bike
Time: 20:03
BPM: 142

Jog back from gym ~1 mile

Notes

Had a good time with this workout. Weight moving in the right direction despite a lazy weekend.

Diet

Kcal - 2158
Prot - 141g
Carbs - 193g
Fat - 89g

Evening walk

Time: 27:00
Pace: 8:44/km

Meant to ask this for a while, but what is 'activity' measuring exactly? Kcals seems way high, and if it's steps, why not say steps?

<a href="http://www.youtube.com/watch?v=rgHYUDoG8_A" target="_blank">http://www.youtube.com/watch?v=rgHYUDoG8_A</a>

I'm sure this has been posted several times before, but I just watched it again last night and it is the bounciest I have ever seen anyone be. It's just outrageous.

10-08-17

BW: N/A (no access to a scale this morning)

Workout

Deadlift
70 x 5, 5
90 x 3
110 x 5
125 x 3
145 x 4 [+5kg, -1 rep]
135 x 3
125 x 3
115 x 3
110 x 10 [lats crushed by this]

Machine Hack Squat
20 x 10
40 x 10
[just fiddling around with this while waiting for a rack to open up]

High Bar Back Squat
Bar x 6
60 x 6
80 x 6, 6, 6, 6
[oof, this killed my quads. was keen to try this out again! able to keep much more upright and had no lower-back issues whatsover. will make this the main volume thing on deadlift days from now on! exciting]

Chins
BW x 12, 10, 7, 6

Wide Grip Lat Pulldown
45 x 10, 10, 10, 10

DB Seal Row
18 x 10, 10, 10

45* Back Extensions
BW x 15, 15, 12
[the lower back pump, oh my]

Bike
Time: 31:00
Level: 6
RPM: 79
BPM: 135
Distance: 8.34

Notes

I think 12 reps on (neutral grip) chins is a PR, or at least fatigued/post-DL PR, so that's pretty nice. I'm also pretty sure that it's the first time I've hit 10 reps on the second set.

Deadlifts felt really solid.

I love back day and deadlifts and squats. What a great day to have in a programme.

Diet

Kcal - 2130
Prot - 139g
Carbs - 251g
Fat - 57g