Adarq.org

15-08-17

Morning BW: 80.1kg

Workout

Fast walk to gym

Front Squat
Bar x 6
40 x 5
60 x 3
82.5 x 5
92.5 x 3
105 x 2 [+2.5kg, -1 rep]
100 x 3
92.5 x 3
87.5 x 3
82.5 x 5
77.5 x 5
72.5 x 7

DB RDLs
32s x 12, 12, 10

BSS
20s x 10, 9, 8

Leg Press
200 x 12
200 x 11 + 150 x 14

Leg Curl
54 x 11
54 x 9 + 34 x 6

EZ Bar Curl
40 x 8, 7, 6

Bike
Time: 21:50
BPM: 137

Fast walk back

Notes

This was hard to get through, woof.

Left index finger has been sore since I went to the gym yesterday. :/

Diet

Kcal - 2286
Protein - 152g
Carbs - 209g
Fat - 77g

stick to organic chicken and u'll be fine 

Yeah I believe that Makwala accused the IAAF of kicking him from the 400m in order to help WVN win. What an outrageous assertion from Makwala.

11-08-17

Morning BW: N/A [just forgot to weigh myself before breakfasting and heading to the gym, oops]

Workout

Bench
Bar x 10
40 x 6
60 x 3
72.5 x 5
80 x 3
90 x 2 [=weight, =reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 9

Spoto Press
60 x 3, 5, 7

CGBP
60 x 4, 6, 8

Seated DB OHP
18 x 13, 11, 10

1.5 Style Lateral Raise
8 x 7, 7, 7

Lateral Raise
8 x 14

Low Incline Rear Delt Flye
9 x 14, 13, 12

EZ Bar Curl
40 x 8, 7, 6

EZ Bar Skullcrusher
30 x 10, 10, 10

Notes

Firm meh. Shall reset bench to an 82.5kg top set next week and build back up. Gonna smash those max rep sets. On back-off sets may do 4s and 6s instead of 3s and 5s to make sure I'm not spinning wheels.

Mildly annoyed at self about missing my weigh-ins, but it's a new habit and I'll get better at remembering it. Visiting the 'rents this weekend so it'll be a different scale if I do weigh-in.

Diet

Kcal - 2352
Carbs - 329g
Prot - 118g
Fat - 67g

Not great protein intake. Easy to have lower days like this sometimes without meat options, but it's not such a big deal if it happens occasionally. Not sure that I will track this weekend closely since I'll be out and about, but I'll keep a mental note to eat fairly light.

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

08-08-17

BW: 81.4kg [a bit, err, clogged up]

Workout

Barbell Complex

Wide-grip Pullups
BW x 6, 6, 6

OHP
30 x 5
40 x 3
50 x 5
55 x 3
62.5 x 0 [Got it to about the same point as last week. Shall reset to 55]
57.5 x 3
55 x 3
52.5 x 5
50 x 5
45 x 5
42.5 x 5

Incline Bench
42.5 x 6
57.5 x 3, 5, 7, 4, 6, 8

Diverging Lat Pulldown
37 x 20
41 x 15, 15
[this is so great]

Dips
BW x 15, 12, 10

Henselmans' Lateral Raise
5 x 18
7 x 13
[left shoulder clicking a bit, meh]

Lateral Raise
7 x 18

Facepulls
10.2 x 14, 14, 14, 14, 14

Bayesian Cable Curl
5.7 x 15, 13, 10
3.4 x 15
[I forgot how great the pump was from this]

Machine Incline Press
15/s x 10
25/s x 12
20/s x 12
15/s x 11
[can really feel it in the upper pecs quite nicely]

Notes

A little frustrating not to hit 62.5 this week either, but such is the way of the OHP. I would have ought to have reset even if I had hit 1 or 2 reps. Shall probably keep the 3,5,7,4,6,8 day at 45kg rather than reset it back as well.

I feel like with OHP if I can get the first rep I can almost always get the second because the first is from a dead-start but one gets a bit of a stretch reflex rebound on the following reps. Maybe with the reset it would be worthwhile do do the back-off sets from a dead-stop/pause to train this bottom position?

I want to find a lateral raise variation I like. I've not quite been abel to find my groove with cable laterals -- I always end up feeling them too much in my traps. And the Henselman's variation puts me in a kind of impinged position. Doing the same accessory three times a week just feels a bit silly, but I guess there's not really anything wrong with it as such.

Diet

Kcal - 2192
Prot - 164g
Carbs - 221g
Fat - 74g

Might invest in some microolates for OHP

08-08-17

BW: 81.3kg [hardly a surprise. gonna aim for ~1800kcal today to balance out yesterday]

Front Squat
Bar x Lots
40 x 5
60 x 3
80 x 5
92.5 x 3
102.5 x 3 [+2.5kg, -1 rep...gonna smash 105 next week]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 7

DB RDLs
26s x 12
30s x 10, 10, 9 [quite liked this actually! able to really get the hamstrings working]

BSS
20s x 8, 8, 6

Leg Curl
50 x 13, 11, 10

Leg Press
180 x 12
150 x 16+100x22

EZ Bar Curl
40 x 7, 7, 6

Bike
Time: 30:16
Level: 6
RPM: 72
BPM: 136
Distance: 7.87

Notes

Solid enough. Still fairly sleepy. When I got on the bike to start cycling my heart rate was already at around 140, so I reckon I may well be getting some decent cardio adaptations from my lifting, since I rest relatively little.

Diet

Kcal - 2042
Protein - 168g
Carbs - 206g
Fat - 52g

Made some fantastic seitan. Seitain + black beans in a salad will be a fantastic staple.

06-08-17

Slept 11pm to 9am. Fucking amazing. I really hope I can keep up a normal schedule now.

BW: 80.9kg [expected to be in the 81s since I am much better hydrated and ate a lot of carbs, but weight loss is always a bit of a mystery in its fluctuations]

Quads still fried. They're gonna have to adapt quickly to the cardio. I guess I will mix it up with the elliptical and other low-impact options every now and then. Just gotta make sure to use the stationary bike at least 2xWeek (once for low intensity and once for moderate intensity) so that tracking cardio progress is possible.

Total rest day today.

Diet
 
Kcal - 2139
Protein - 151g
Carbs - 176g
Fat - 93g

Surprised the count is this low, tbh. Feel quite full.