Adarq.org

24-09-17

Morning BW: 75.1kg [happy with this after a rest day, could easily have mismanaged that]
Waist @ navel : 32.25"

Workout

6-8 max SVJs, a few after warming up then a couple between each rest period of the lightest DL sets. Felt okay

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 5
137.5 x 5 [kind of hard, could have had 6 or 7 total I think, though]

OHP
Bar x 5
35 x 5
47.5 x 5, 5, 5
45 x 5, 5

Wide Grip Pullups
BW x 10, 10, 10, 10, 7  [5 x 10 might be on that table next week! The first two sets were very easy]

Dips
BW x 21, 17, 11  [I think I gave myself an exertion headache locking out the 11th rep of that last set, oof]

Reverse Curls
20 x 12, 12, 10 [only had the wrist folding on the last couple of reps of the last set]

Treadmill - 3.8mph
20 mins @ 5.5% -- Avg HR 135
10 mins @ 6% -- Avg HR 135

Notes

Solid workout. Dropping leg accessories for now since my legs have been feeling perpetually pretty tired. Lots of walking + they rarely get a full rest day, so it seems the sensible thing.

Was really breathing quite hard during the pullups and dips.

I realised that when I first used the Navy BF% calculator I used waist at 1" above navel instead of waist at navel. Estimating that my waist was ~.75" wider at the navel (that's about the difference now), I recalculated the BF% I began the cut at (~21-22%). Oof, I was a fatty, haha. The same calculator puts me at 16% now with only ~.5kg lean mass loss, which seems like good going. Obviously there are some confounding factors here: (a) the calculator is not going to be totally accurate, but a ~3.25" loss of waist at navel so far is grand and (b) not all lean mass is muscle, so it going down a little with weight loss doesn't imply muscle loss.

hamstrings, traps, and glutes are all a wee bit sore today. that is good. KB fun and good. yes.

KBs are lots of fun, indeed. How heavy is yours?

Oh yeah, for sure. I just meant to highlight the gnarly weights these people (tho with shit ROM in the first vid) can move on it.

21-09-17

Morning BW: 76.2kg [I ate overall not that much yesterday but a lot at dinner for New Year celebration, so I think this means my morning weight is above the usual "true" weight, but w/e still in range of what I want]

Workout

SJVs x 5 -- felt good, would have done more but was anxious about losing the squat rack, haha. will look for something to jump at in future.

Squats
Bar x Lots
40 x 5
65 x 5
85 x 5
97.5 x 5
107.5 x 5 [definitely filmed this set and sunk the last couple of reps + felt solid + set up was rly good, but my phone is being fucky and losing picture/videos so I don't have one, blarg]

Bench
50 x 5
60 x 3
72.5 x 5, 5, 5 [bar speed slowing down a bit on last one, though I could probably have hit 5x5, no need to push it]
70 x 5, 5

Chinups
+15 x 6 x 6 [RPE 9 and 9.5 on last two sets]

Narrow+NG Cable Row
54 x 14, 13

Standing DB OHP
16 x 14, 11

Preacher Curls
25 x 11, 9
20 x 15

Treadmill -- 3.8mph
15 mins @ 5.5%
9 mins @ 6%
6 mins @ 6.5%

Notes

Elbow a bit clicky after a couple of bench sets. Even though I am warm from squats I should still start from the bar when I move on to bench, basic obvious stuff I shouldn't forget. Continued to feel a bit clicky during the chinups -- I should move back to NG, but I don't like any of the NG bars at this gym, the grip is all way too narrow, blarg. We'll see.

Watch was being weird, too. Would only say that my HR was ~95 the whole time until I turned it off and on again and it was fine, so I don't have proper measurements except for the last 10 mins of treadmill, which were in the low-mid 130s.

Gonna see if I can weigh in sub 76 tmrw.

<a href="http://www.youtube.com/watch?v=7iUkk7J1PPg" target="_blank">http://www.youtube.com/watch?v=7iUkk7J1PPg</a>

dunno what happened but the video appeared on my phone at long last, so here it is.

20-09-17

Morning BW: 76.0kg

Waist at navel was 32.5/32.75" depending on how exactly I measured it. So that's .75-1" off in the last two weeks. Upper back and legs are looking lean, torso lagging behind, which is, I suppose, what is usual.

Not sure if I'm going to do any training today. Might take a rest and let my legs catch up, then they'll be fresh enough that I can get some proper SVJs in before lifting tomorrow. Then it's running Friday, rest again Saturday because I've got an all day thing.

Succumbed to the  desire to never do nothing and went to do a treadmill walk. I kind of like them. I don't feel fit enough to enjoy a slow run yet and walking outside in my neighbourhood can be a chore (crossing streets endlessly, lots of people, cars, etc.) so w/e.

Workout

Treadmill -- all 3.8mph
10 mins @ 5.5% - Avg 109 / Max 122
10 mins @ 6% - Avg 119 / Max 126
10 mins @ 7% - Avg 129 / Max 138
5 mins @ 7.5% - Avg 133 / Max 141
5 mins @ 8% - Avg 139 / Max 145

Quote from: Joe on September 18, 2017, 12:41:58 pm

Quote from: adarqui on September 18, 2017, 12:13:09 pm

got some 39's in the data!!



46 avg over 22 minutes.

it's funny, a month or so ago, the "lowest" I got was 48's..

  twins! I had some 38/39s while lying in bed this morning. Still very rarely get under 50 any time after getting out of bed.

haha nice!!

interesting though .. so, if you get up and move around for a while, then go and sit down/relax, it's just consistently more elevated? I imagine it'll improve. My HR seems to drop back down if I sit down/relax. The only times i've measured RHR in bed, were manually but I never get a full reading, pulse does feel very low upon waking up. Though sometimes it's actually elevated. I've woken up, after more than enough sleep, with my pulse pretty high; almost as if my body is trying to get me to wakeup already.

Sounds like the beauty of having wrist based HR measurement. I have to go put on my chest strap lmfao.

Imagine walking around low 40's probably feel ridiculously heathy.. lol.

peace!

I just don't think I ever get as relaxed as when I'm lying down in bed in the morning. Now that I think about it I do get mid 40s sometimes when sitting and reading at a desk for a while, though.

18-09-17

Morning BW: 75.9kg [err, lol]

Workout

Run to park -- .91mi in 6:58 [i.e. 7.40 pace] -- Avg HR -- 155

3 x 15m sprints

Jumping --

SVJ x 10 -- felt shitty

RVJs with various length run ups. Mostly felt pretty good.

Tempo sprinting --

3 x (5 x 100m) @ ~18.5-19

Decent enough.

Notes

Slept quite poorly so felt a bit bleh on the jumps.

Thinking I should be including SVJs before my lifting. Feels quite strength dependent so doing it when fresher should be sensible. Also more frequency == faster/better efficiency/neurological gains.

I definitely woke up dehydrated and didn't have my usual full glass of water (had finished it in the night) before weighing in, so I'd take that weight with a grain of salt.

Glutes pretty sore from split squats.

16-09-17

Morning BW: 77.2kg

Notes

Total rest day today. Would like to weigh in sub-77kg/170lbs tomorrow, as that feels like a good checkmark to have hit. Have just been eating a little too much, but I know what I need to do. Aim is to weight in the 74s for the 8th of October. Easily done.