Adarq.org

AM steps/temp/hr/bw: 15/36.9/61/87.4
AM skinfold(mm): pec(9), sup(10), ab(16), lb(25), sum(60)
Weight Vest: 5 (93.2)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayenne) - 0800, 1200; 2g cayenne, 400mg EGCG 1400; Caffeine 250mg, 30mg p-syn, taurine teaspoon, berocca tab - 1700   
Activity: 20
Misc: n/a
Diet Compliance: 19/19
Mobility: T
Skill work: F

Training day.

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BS 6x122.5(p0), 1x155
Paused BS 3x130(PR), 6x117.5(PR)
Farmers walk 6x69kg (5kg vest, 32kg kbs; PR new exercise)
RVJ Jumps ~ 20 (some with vest)

Notes:
All that talk in Coges log got me thinking about weighted vest training. Played with my 10kg one while doing fasted walking inthe AM and ended up going OTT and using plates to do farmers walks. I  might have found my new obsession. It fits the bill - an endurance / strength exercise that involves the upper body .. hell the whole body really. Perfect.

Did one good jump with the vest. Not sure how high. But i may post it on insta.

Squatting was brutal. But that was the last heavy day while dieting. Only one workout left, monday's which is an eod minmax day and chest. Thinking i shud do a refeed but maybe i will do it wednesday. lets see.

AM steps/temp/hr/bw: 0/37.3/53/87.5
AM skinfold(mm): pec(14), sup(6), ab(16), sum(36), lb(14)
Weight Vest: 5kg (93)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0615, 1000; 1.5g cayn - 1200, 2000, Caffeine 300mg - 1500
Activity: 20
Misc: ab fatigue
Diet Compliance: 21/21
Mobility: T
Skill work: F

Training day.

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BS 6x122.5(p0), 1x152.5
BP 6x70, 2x90, 1x98.5, 0Fx105(Lifetime PR attempt; couldnt lock it out)
Dips 5x42(PR; 89.5bw), 5x20, 6x16, 6x14, 8x10

Notes:
The conditioning work ive been doing lately (daily pushups / farmer walks etc) has paid off nicely for upper body. I pause benched that 98.5kg (which is a pause pr come to think of it) and i just couldn't lock out the 102.5kg but if i wasn't cutting maybe it goes up.

AM steps/temp/hr/bw: 0/37.1/63/86.5
AM skinfold(mm): pec(10), sup(8.0), ab(16), sum(34)
Weight Vest: 5(92.1)
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0900, 1300; 1.5g cayn - 1400, 2000; 300/30 CpSYN - 1730
Activity: 17.5
Misc: n/a
Diet Compliance: 23/23
Mobility: T
Skill work: F

Training day.

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BS 6x123.5(p0), 1x153.5, 4x128.5, 5x125, 5x122.5
Back Xtn 6x100, 6x100, 8x100, 20x15

Notes:
Did i lose a kilo overnight? Nah. Usually the lightest day of the week because it's the morning of the carb refeed day which is the longest since the last one.

Ok it was a good idea on paper but it doesn't really work in practice. I had though i could add every kilo ive lost on the scales on to the bar. Not sure why, but the relationship isn't 1:1. Maybe i'll try 1:2. Sorry for the ugly squats ive subjected ppl to on insta!

AM steps/temp/hr/bw: _/37.6/65/_
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 1130, 1530, 1830;
Activity:
Misc: running a fever
Diet Compliance: 25/25
Mobility: T
Skill work: F

Forced rest day. Got a cold. My streak of consecutive EOD squatting heavy ends today!

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BS 6x20, 6x70, 8x20
OHP 6x20, 6x40

Notes:

AM steps/temp/hr/bw: _/37/63/85.5
AM skinfold(mm): pec(8.0), sup(10), ab(18), sum(36)
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0800, 1200, 1630(+100mg caffeine); 1.5g cayn - 1400, 2000
Activity: 5.2
Misc: fever seems to have subsided
Diet Compliance: 27/27
Mobility: T
Skill work: F

Training day.

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BS 6x120(p0), 1x142.5
OHP 6x50
Chinup 3xBW
Bike - power test @ 37% for 10 mins (from now on just assume power test unless otherwise stated)

Notes:
And yet another comeback begins..

AM steps/temp/hr/bw: 0/37.8/64/84.9
AM skinfold(mm): pec(8.0), sup(8.0), ab(17), sum(33)
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0730, 1130; 1.5g cayn - 2000
Activity: 7
Misc: n/a
Diet Compliance: 29/29
Mobility: T
Skill work: F

Training day.

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BS 6x120(p0), 1x152.5
Paused BS 2x132.5(PR), 4x120
Jumps
Bike PT  - 12 mins

Notes:
Dropped below 85kg .. visibly leaner. Not quite there yet but signs are promising. With the ab skinfold, the fold was so big before that it was harder to measure accurately, as i get leaner, paradoxically im getting higher albeit more accurate measurements. If that makes any sense?

I messed up my left hip doing one of the jumps. Im so pissed off about that b/c i dotn even believe in doing these jumps and i might have hurt myself doing something pointless 

AM temp/hr/bw: _/_/85.8
AM skinfold(mm): pec(), sup(), ab(), sum()
Weight Vest: 0
Supplement: 200/400 CEGCG (with vitc, 1g fish oil, 500mg cayn) - 0930, 133; 1.5g cayn - 2000
Activity: 7.6
Misc: right thigh
Diet Compliance: 31/31
Mobility: T
Skill work: F

Training day.

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BS 6x120, 1x147.5
BP 6x70(paused), 2x90(paused), 0Fx100
Dips 8xBW, Pushups 8xBW

Notes:
not sure if it's cause ive been wearing glasses but just seeing myself in the gym mirror psyches me out. i look so alien thin right now .. not sure what's going on. And i feel just as weak.

Notes:
Thankfully my left hip and right thigh seem fine. Those jumps were just hard on me because i was using the stupid crossfit shoes with no cushioning for the first time and also i was taking an akward runnup.

Wow, so you soured on the Metcons? I'm surprised to hear that they lack cushioning. I think they are the perfect jumping shoe.