Adarq.org

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

01-10-17

Morning BW: N/A [no access to scale last couple of days, back home now]

Workout

A few SVJs before starting DLs + after the light sets, some felt really good.

Deadlift
60 x 5, 5
80 x 4
100 x 5
112.5 x 5
127.5 x 8 [went until I thought I might have to lose the straight back position on the following rep]

OHP
Bar x 5
32.5 x 5
47.5 x 5 x 5 [first set felt really heavy and I thought there'd be no way I could hit 5x5, but I sorted out my breathing/bracing and sets 2-4 were no problem, just 5 became tough again]

Wide Grip Pullups
BW x 10, 10, 10, 10, 8 [getting there]

Dips
BW x 18, 18, 14 [aiming for 3x18 then max out again I guess]

Hammer Curl [both arms at the same time]
14 x 14, 12
10 x 16
[arms looking juicy]

Notes

Couple of days of total rest. Came back and felt okay, but still kinda tired. I think I may have been pushing the training a little hard given the deficit I'm in. Gonna pull back on the pedal just a little bit and let everything catch up.

Tracked eating vaguely on last couple of days b/c no scale access, and was around 1800-2100 depending on how accurate I managed to be w/ meals out and the like. Well within range. I think I probably maintain around 2300-2400 on non-workout days. We shall see how I managed tomorrow, though!

Vascularity, even when not pumped, is really coming in on my arms, though, so I think progress is coming along, really moving into that last phase. Just want to get rid of this lower-ab fat that gives me a little paunch. I think I've moved much of the way through the 20-15% phase were you sort of look the same but smaller as you get leaner, and am maybe now getting into the stage where getting leaner actually results in definition.  exciting if true.

Do you regularly have 210g of protein shakes!?!?!?