Adarq.org

Training log:
BS 3x2x132.5, 4x1x132.5, 6x120 (LPR), 6x117.5 (LPR)
RDL 2x8x147.5 (PR)
OHP 6x58.5 (LPR), 5x58.5, 5x58.5, 4x68.5

BW: 175.93lb / 79.8kg

Squat notes:
I went to train at a nearby gym today.. thought the atmosphere might do me good to get some PRs when I prob would have failed warmups at home. But the falloff to the NY resolution crowd was palpable... so few ppl this friday compared to last week. But still, i got some inspiration anyways and managed some PRs. I failed the 4th double which would have given me an LPR.. but i did an extra single to make an LPR of 10 reps at 132.5kg. I kinda wanna blame the guy in the next rack who distracted me while i was in the set by fidgeting around on the side, but i guess im just not used to lifting with ppl moving around nearby. So progress all the same. Last friday i worked out after binging on pizza and icecream all week. This week i'm cutting hardcore.. so all things considered i did well.

RDL notes:
Freaking 60kg warmups were challengin, 100kg i had to slam back into the rack cause my grip was giving way lol. And i could only managed 2 reps with warmup at 140kg before my grip forced me to rack in a panicky fashion. Switched to hook grip for the worksets. Was not painful this week as last week was. Which is good. BUt these were harddddd as you can imagine. Done though.

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Skipped the medball stuff. It seems fairly pointless while cutting to do too much shit. though i may do them when I feel like it, maybe tmr..

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Food log:


Activity log:
Total steps: 13,255 /  10.18km
Fasted steps: 5000
Calories out: 2936
Calories in: 2679
Caloric balance:  -257

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If i isn't clear, i did a carb refeed. Next time i'll do a better job, +30g protein and -60g carb should be better. Hopefully tomorrow i wake up feeling like a million dollars .. and get some supercompensation of strength/mass as well.. haha. Aaaaand that's 2 weeks of training done.. so far so good bring on week 3!

Food:


Activity:
Total Steps: 15,280
Fasted steps: 10,000
Calories In: 1503
Calories Out: 3011
Calories Net: -1508

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Good day today .. 15k steps is a decent effort .. esp since i kept the weight vest on the whole day pretty much .. so my effective bw was 90kg. This is pretty familiar now.. im not finding it such a burden.. give it a coupla more days and i imagine it will become "normal" and unnoticeable! Looking forward to that..
 

BW: 78.7kg / 173.5lb (LPR)

I reached the Phase I goal early! So that's a relief cause I'm ready to change up to a less severe regime!

Phase II:  I'm gonna switch out to a moderate diet. Moderate calories, moderate carbs, moderate activity but adding in cardio. The goal is to keep dieting down to 77kg / 169.5lb. I gave myself 21 days .. that's prob still pretty aggresive but we'll see how we go. The main thing i'm looking for is being able to train more or less normally .. and this depends on sleeping well.. with carbs and cals up, it should improve those aspects dramatically.

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BS 6x100
BP 6x70, 10x60
WCU 8x80, 5x96
LPD 3x12x32.5
CROW 3x15x32.5
Cardio - 15min @ 9.6km/hr (LPR; new ex!; 2km in 12:35, 2.4km in 15)

Horrrrible workout...... my knees, lower back all didn't want anything to do with squats. Even bench, my R pec told me to stop on 70kg warmups.. so yeah. fk.hit a wall pretty hard for the weekends efforts..heh.

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My weight vest busted, i will return it. That's a bit of a shame, but whatever..

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Did a refeed to end Phase I.. needed it .. i feel and perform awful  .. so it was a good idea to do it and get on with the next phase.

Ok i just smashed my head into the ceiling at home by doing an SVJ on the 2nd attempt .. hardly any warmup.. lol. Usually it's a lot harder to touch the roof than that! So i guess i have some decent latent athleticism at the moment from the weight loss / weight vest ... lifting ... ?? I wish i could go test my vertical on the court but it's Australia Day and i imagine almost every bball indoor place is closed today. Maybe outdoor court..

Oh and post refeed to end Phase I, my body normalised at sub 79kg! Which is awesome.. cause that was all i wanted.. at this point. Now to lose the next 2 kilos of adipose at a more leisurely pace albeit while getting my lifts going again

If I was single-mindedly chasing only a bodycomp goal I would keep cutting to 150. So 169.5 is already a pretty major compromise! I wont be satisfied by any means with bodycomp at 169.5. Even 165 wouldn't get me where I wanna be bodycomp wise if I did cut down to that on this occasion, which I won't be.

My plan right now is a recomp involving diet + cardio down to 77kg / 169.5kg. That would be a decent compromise for now. And then I can maintain 77kg while continuing to recomp. But if I just accepted my current bodyweight and did a bodyweight maintenance recomp from here, it would simply take too long to get lean "enough" while trying to shed those 2kg I should do-away straight away. I don't think I will cut anymore than that though. But we'll see how it goes. When the scale reads 77kg i wont be carb depleted cause im no longer doing the lowcarb thing. It's just overkill at my current level of fatness.. maybe later down the line..

BS 2x132.5, 2x6x102.5
JS 6x145 (PR)
Push Press 6x57.5, 3x63.5
Depth Jump 8x20"
SVJx5, RVJx5 (PRs)

BW: 78.35kg / 172.73lb (LPR)

Squat notes:
Shakey legs and back .. fatigue has still not dissipated.] Took a light day. Should be good by friday.

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PR my RVJ and SVJ at home.. touched highest on the roof than i have before.. so that's kinda cool .. but it's been a while since i tested so it may be that i have reached similar levels since I last tested but i dont think so.. feels pretty good esp with almost no jumping since Nov.. I wish i could have an estimate for vertical inches but i cant find a way to measure .. which is really frustrating me.

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I did 2 conditioning sessions today .. 10 mins at a leisurely pace of 6km/hr and 17:30mins at a pace of 9.1km/hr. Cardio is hard right now but i think that's cause im so grossly unfit and i have to push through and keep going. My goal is to get 3 km in under 20 mins first .. and then build up to 4km in under 20 mins. For my needs that's probably fit "enough".

I did 2 conditioning sessions today .. 10 mins at a leisurely pace of 6km/hr and 17:30mins at a pace of 9.1km/hr. Cardio is hard right now but i think that's cause im so grossly unfit and i have to push through and keep going. My goal is to get 3 km in under 20 mins first .. and then build up to 4km in under 20 mins. For my needs that's probably fit "enough".

For your needs that is 100x more fit than necessary.   A 4km run is about 3 more km than would have an utility whatsoever for you.  The lack of fitness you feel is not from a deficit in steady state aerobic respiration but rather lactate tolerance, resting respiration, and the efficiency of your alactic system to recover.

Again the thinking is good - but like the idea that your calves lose muscle on a cut (seriously you think your calves atrophy and hypertrophy on a timescale that short?  Do you know how much time people spend trying to build actual tissue in calves??) - the execution doesn't make much sense...

I've told the story before but in college the basketball team used to come to the track in the fall because the coach got it in his head that running a 6 minute mile was a necessity...  They had to attempt to 2-3 times a week until they got it.   The starting point guard (who was one of the fittest players on the team and played about 35 minutes a game) was at one point one of only 2 players who had to still run it (the other was some 7 foot european import)...  They didn't always come in during track practice so I don't know if he eventually got it but I remember seeing him run multiple ~6:20 with his teammates cheering him along until he fell off the pace around lap 6 (indoor track)...   That the coach didn't take this as evidence that fitness in basketball isn't relating to mileage was really puzzling - our underpaid sprints coach used to claim he deserved the job....