Adarq.org

07-08-17

BW: 81kg

Bench
Bar x 10
40 x 6
62.5 x 8
72.5 x 6
80 x 4, 4, 4
75 x 5
72.5 x 6
67.5 x 7
62.5 x 8

SS1A Chins
BW x 5
+20 x 4, 3, 3, 3
+15 x 4, 4, 4
BW x 10

SS1B OHP
30 x 6
40 x 5
45 x 3, 5, 7, 4, 6, 7 [surprised to only drop one rep tbh]

DB Row
34 x 8, 8, 8
24 x 13

DB Incline Bench
24 x 11
22 x 11, 8
Big drop here!

SS2A PJR Pullover
26 x 8, 8, 8

SS2B Hammer curl
14 x 14, 12, 10

Lateral Raise
10 x 15, 13, 13

Notes

By the numbers workout.

Diet

Kcal - 2831
Prot - 153g
Carbs - 316g
Fat - 95g

Drinking + poor planning at lunch given I knew I'd be out for dinner. Lesson to be learned.

It seems they found him!

04-08-17

BW: 81.8kg (drop, I think, due to stopping taking creatine rather than "actual" weight loss, given I was eating a lot while travelling)
Waist: 34.5" (same as when I started at 76kg!)

Walked briskly to gym today, 10mins for .9 miles.

Barbell Complex

Wide Grip Pullups
BW x 5

Bench
Bar x 10
40 x 6
60 x 5
72.5 x 5
80 x 3
90 x 2 [+2.5kg, -2 reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 8

CGBP
60 x 3, 5, 7, 4, 6, 5 [strength just not there for this, form a bit sloppy too]

Lo->Hi Cable Flye
9 x 16, 15, 15

Seated DB OHP
18 x 13, 10, 8

1.5 Style Lateral Raise
7 x 8, 8, 7

SS1A Low Incline Bench Rear Delt Flye
9 x 12, 12, 12, 11

SS1B High Incline Bench Lateral Raise [facing the bench, idea taken from here: http://www.simplyshredded.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders-by-menno-henselmans.html -- Meno Henselmans suggests a lower incline, so I will perhaps try that next time]
4 x 11, 11, 11, 10

PJR Pullover
24 x 12, 12, 10

EZ Bar Curl
40 x 6, 6, 6

Bike
Time: 30:02
BPM: 132
Level: 6
Distance: 7.73 [I should probably note average RPM instead of distance, since I'm not sure how "level" affects distance moved (i.e. whether upping level works like upping gear on an actual bike), but whatevs for day one]

Notes

Jet lag is a bitch. Slept ~4.5 hours, from 11pm to 3.30am. Went to the gym at 6.30. Quite nice, basically totally empty. Unlikely to (want to) keep up this sort of timing though. Took 200mg of caffeine in the form of pills to make up for this lack of sleep and got a solid workout in.

I shan't reset bench back, since 2 reps on a crappy day is decent, but will probably keep the same weight next week.

Curious to see if what I yesterday referred to as "intra-workout recovery" improves over the next week or two, or whether it was at an elevated level due to creatine.

Diet

Kcal - 2373
Protein - 177g
Carbs - 263g
Fat - 63g

Eating schedule a bit messed up by the weird sleep. To make my life easier I think I can cut the size of my usual breakfast and lunch a little to make room for either an evening snack or a nicer dinner.

03-08-17

Barbell complex, plus some plate swings

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 3
140 x 5
130 x 3
122.5 x 3
110 x 8

Front Squat
Bar x 6
50 x 5
60 x 5
70 x 5
80 x 5
70 x 6
60 x 8
[changed up foot and bar positioning a bit and was able to stay much more upright, woopwoop]

Chins
BW x 11, 9, 7

Lat Pulldown
64 x 6 [didn't notice the extra 5kg on the plates]
59 x 8
52 x 10, 9

Cable Row
45 x 12, 11, 10

DB Seal Row
16 x 11, 11, 11

Diverging Lat Pulldown [inspired to try this by Kingfish's post]
41 x 8
32 x 18
[liked this a fair bit, the wide position at the bottom helped get a nice and quite different lat contraction from what i feel with other things]

45* Back Extensions
BW x 16, 15, 15
[focussed on really folding at the bottom to get a stretch+contraction with the lower erectors instead of just a static movement.

Notes

Got 9 hours of sleep but still woke up exhausted. Going to take a couple days of good rest to catch up, I reckon. Good workout, though. It feels like the main thing that went away was not peak strength, but intra-workout recovery. That is, feels like the drop-off between sets and as the workout goes on are larger than previously.

progress seems to be accelerating. two thoughts:
1. this is good.
2. be careful that you don't get caught up in PRing and hurt yourself.

oh, yeah, i have no intention of continuing the 1rm attempts when back in the UK -- i'll be getting right back on my usual nsuns programming. just a quirk of training with a friend who is based here so in their flow + is stronger than me, so this was a nice chance to get things.

Quote from: Joe on July 30, 2017, 08:48:32 pm

Quote from: maxent on July 30, 2017, 09:58:18 am

Looking into improving my testosterone levels. Anyone have any tips?

nothing other than taking steroids makes enough of a difference to matter.

Lifestyle changes definitely can make enough of a difference to matter somewhat, no?

they matter for reasons other than raising testosterone levels.

Bench
Up to 205 x 1
185 x 3
155 x 10, 8, 7

Chins x a few, a few, a few
Hammer Strength OHP
45+25 x 8
45 x 13, 11

Lateral Raise
20 x 16, 13, 13
10 x lots

Dips
BW x 15, 13, 10

Then did some squats, but kind of a no-go after deadlifts. Dis some curls. Fun workout. Back home Wednesday and looking forward to getting back into swing of things.