Bodyweight: 74.5kg(PR)
Activity: 8810 (2359)
Wow scale really lagging on that weight loss tho. But i know one of these days it will drop overnight smh. Anyways, training today. Volume on squats, back xtn and bench then finish with cardio. I checked out a sweet gym today, im hoping to start next wk. They got everything I need and i can use my Nike Romaloes there which i havent touched since i put them away a few years ago cos my home gym floor would ruin the sole. But now im sold on solid paused squats done perfectly, this will help.
BS 3x115(LPR; p1), 2x3x112.5(PR), 1x3x111, 2x3x110
BP 1x89.5(LPR), 8x72.5(LPR), 7x80
Back Xtn 8x55(PR; 35 deg w/ plates only), 2x12x55(PR; 35 deg, plates & vest), 12x30(PR; 0 deg, vest & plate)
CND - 1km @ 10km/hr
Notes:
In hindsight i wish i had done some more squat volume but i must confess each set of triples was like a 3RM, so i was pretty torched for squatting by the end and didn't wanna court injury, esp in the dark without having a reflection to check my form.
BP my warmup with 50kg felt real nice and then 70kg warmup was a struggle but i somehow did the slowest hardest lockout on the 89.5kg lolz. might be a PR (relative bw ratio?) but who cares about such light weight so im not even gna bother looking it up. Have to keep grinding.
Back xtn, i dropped 3 plates on the first set, decided to vest up for the next 2 sets. I was sliding down the bench tho on the 35 deg, so i think that's one downside compared to the 45 deg where your feet are locked firmly in place by the foot rest. SO ya, i thought to try 0 degree, which is the most challenging but it also has the benefit that you wont slide (being horizontal). SO i think i will prob use 45 deg and 0 deg from here on, though i havent done 45s in a while now.
And cardio was a casualty from that lifting sesh, i forced myself not to skip but a couple of minutes in and i knew there was no way iwas getting 3km (~15 mins) and not only that but even 10 minutes seemed too much so i did 1km (~6mins) and said that'll do for now. Making it a habit never to skip cardio, it's basically low level plyos and so beneficial for athleticism, i wish i never neglected it but i bought into all the bs against it. Never again.
Nutrition:
Make a last second decision to go harder in the gym but allow myself a mini-refeed and extend the diet out to 14 days. Additionally i wont do that 7 day cut cycle i was gna do after the short (7 day) diet break. Think doing that would be counterproductive esp since i have that big bball weekend comp mid April and im running out of time to get myself in peak form. I will prob benefit from going into the comp without cutting for the first time in recent memory. Will post more on this though!!
This is what I ate extra on top of my usual daily intake:
30g carb from gatorade
30g of whey
1 cup rice, 1 cup rajma beans
2 tortillas (mission lowfat ones - 72g carb total)
1 slice light swiss cheese
1 teaspoon light sour cream
Done, that was pretty satisfying. I considered having a bedtime snack of PB&J sandwiches with the shake but decided against it cos i know i prob wont be satisfied with 2 slices and i was already around 190g of carb for the day so that's enough really. Now I shud look forward to some rebound gains .. woohoo.
