Adarq.org

BW: 76.5kg / 168.65lb

Seem to be losing weight quickly as expected early in the cut. I had a lot of food in my gut which will go away over the next few days. So i'm hoping by next week I'll be in the 75kgs / 165lbs region which is where I left off last year. Waist is comfortably under 32.5" today as well. The other thing is I ate a lot of salt so water balance should be restoring soon.

No training today, wanna rest up after 3 consecutive days of training.

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Change of plan. Couldn't help myself and did 30 mins on the TM fasted @ 3.3km/hr.

Just got to make sure tomorrow unlike today I take my first meal nice and early to be strong for the workout. I feel very tired today - even too tired to drive. I know I need more volume across the board, but damn i'm not letting go of intensity and it's not doing me any favours.

Body recomp (The final cut)
Starting stats: 77.2kg / 170lb, 32.5" waist, 14-15% bodyfat
Desired stats: 72.5kg / 160lb, 30" waist, 9% bodyfat

TLDR: looking to drop 5kg/10lb of bodyweight to 160lb and 2.5" off my waist to 30" in 45 days.

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Crazy lower body doms since yesterdays yard work. I really should do more explosive pushing/pulling work, this stuff is brilliant. Am beat - but will fit in a workout later tonight at the new gym. Will do a whole load of volume but keep intensity low.

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Training
FS 1x90, 1x100, 4x102.5 (=PR but shit form), 3x95, 5x90
DBBP 6x12.5, 5x17.5, 8x22.5, 6x27.5
WC 5xBW, 3x10kg, 2x15kg, 1x20kg, 0.9x20 (shitty gym design, the plate hit the wall stalling me), 4x10kg
DIPZ 8xBW, 10xBW (PR), 12xBW (PR)
aerobic bike thing (cardio setting - ~1km, 132 heart rate)

FS notes:
I wasn't even planning on squatting today after yesterday's gruelling "workout" - but forced myself because I wanted to start the cut properly. I didn't have a 5th rep in me, the 4th was ugly. But I think if it wasn't for yesterday I would have got the 5 rep PR. Form sucked, didn't have leg strength and my back was fried too making it hard to stay upright.

Upper body notes:
I finally got around to weighted chins - for the first time in over a fortnight. Have gotten real weak on these. Also I can't do them them at the new gym - the 20kg plate touches the wall because the bar is too close - so will have to do these at home. That's not a problem.

Happy with DB BP - will add weight and just do a lot of volume and see where it takes me in a coupla weeks

DIPZ - getting better and better at this exercise, i can easily see doing 3x15 real soon. And it might be time to add weight.

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I didn't realise it until now but i've had 3 training days in a row. That's  kind of beaten me up, not just joints and tendons but CNS as well. I might avoid playing basketball again until i'm done cutting - because if I try to do too much i'll get burn out and quite easily succumb to injury. So lets stick to basics - 3x lifting, 3x hiit/cardio - jumps and sprints 1x a week. And that's it. Oh fasted treadmill on rest days. Basketball has no place in training right now. Lets get this done. 6pac or nothing brah.

Workout took too long, gym was real busy and I had to wait 20-30mins for squat rack. Will have to schedule better to avoid this in future.

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Nutrition
Thinking I might dial down protein a tad for the first 3 weeks or so. So might take 2.5 scoops of whey a day. I'm already on 700mL of lowfat milk atm - will keep that there. The idea is, I need less protein the fatter I am - and as I get leaner, the more protein i'll need. I'll add more protein in as I go along. But if I start higher now, i'll be eating a lot more later if that makes sense.

Nailed nutrition on day 1 -
meal 1: 2 eggs, 2 slice wholemeal bread, 1 banana, 1.5 scoop whey shake lowfat milk
periworkout: can coke
meal 2: cup hot & spicy chicken breast curry, 2 rotis, 1.5 scoop whey shake in 350mL lowfat milk, half a mango.

and that's it - will be by daily template day in day out. Might take slightly less milk on rest days, so perhaps 600mL but that's not a big deal really.

Various soreness, asymmetric, in my left leg. Lower back and upper back (i did squeeze in a set of 5 dips before leaving the gym). I ate more junk yesterday and today as well. Decided to start over on the first monday of the year and give myself a bit of diet break before resuming the cut. I've gained a lot of weight this past week - but things should be back to normal soon now that I have a new gym sorted out.

Training
FS 1x90, 1x100, 1x107.5, 1x97.5, 2x95, 5x90
BS 3x60, 3x90, 2x100, 1x107.5, 7x90

pickup game 1.5hrs

Then gym closed so couldn't do upper body stuff. I wasn't aware of the closing time otherwise I woulda planned the session better.

FS notes:
The 107.5 was heavy :/ i've got weak. But I was holding back some since I didn't wanna disturb my back.

BS notes:
I need to do something different, not going anywhere on this lift, if anything i've regressed a lot.

Basketball notes:
Played pickup for the first time in 6 months or so. was wild, i didn't have the fine motor skills honed so was a bit funny. kept fumbling the ball, passed, dribbles etc. but it was slowly coming back. finished off with a game of 4-4 to 21 points, and I reached into my deep reserves to see if I had some extra athleticism available - i did - hit a new gear and blew by mate who is usually very quick and hard to get by, and i scored it to put us on top and win. felt good. but overall unfit, slow, sluggish, uncoordinated, lots of things to fix. I just think i was too heavy today, and i suspect tomorrow my joints will complain because i put them thru too much beating playing this heavy. my lanky ass needs to be 72kg to be maximally athletic. Just need to get my shit together and finish this cut........

and my d sucked. i need to read the advise lance gave me because i got killed today

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In other news, the gym search is over! I've found the right one. They just renovated and they have a really nice setup with all the equipment I could possibly need. And a basketball court I can use for jumping, so I have no excuse to skip jumping after lifting.

Damn! Gyms are way more expensive there. I wouldn't bother in that case. This stuff is a luxury not a necessity obviously. I think i'm leaning towards one or two - just have to go there and physically check them out and make a decision so I don't have to worry about this stuff anymore. If it works out in a few months I will ebay my homegym.

My back went from bad to worse thru the day. I binged on chocolate and icecream. That wont hurt healing. Hopefully it will be ok by monday. Note to self, no more barbell overhead pressing ever. DBs are so much safer. Inexplicably my shoulders have gotten like 10% bigger in the last few days.

I'm a little annoyed. The gym I was excitedly planning to join soon is proving to be a disappointment. They delayed their opening by a week. And after speaking to them yesterday it turns out all their website claims were a trick to get you to talk to salesman. Like saying "no contracts" in big letters everywhere on their website but the rates for non-contracts are 2x as much the annual ones!  I don't know if I even want to be in a gym for that long, I may end up training at home after the summer so that's a deal breaker to me. But even their rates for annual membership are too high for me.

I may end up going to that other gym I went to the other day which had a great setup and it's more in line with my budget (on a contract mind) although it's a bit of drive from home which I was hoping to avoid.

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I hurt my back on wednesday overhead pressing. Stupid exercise. Will skip today's workout until back is ok. The last time I hurt my back was while doing ohp. That's the 2nd strike against barbell ohp. I don't think I will do them again.

Those look pretty damn close to perfect to me. Nice work, looked easy, add some weight!