Adarq.org

Remember that fasting helps preserve muscle during weight loss

this isn't true

eta: to be productive, the three controllable things that actually make a difference for this, in order of importance:
1. doing some amount of resistance training
2. not losing weight too fast
3. eating a reasonable amount of protein

everything else is like on the margins stuff that maybe matters if you're getting super lean (by your body's standards) and trying to step onto a bodybuilding stage at the end

Gym work 88 (BSS and landmine day)

BSS: DND, groin injury
Hip thrust: DND, groin injury
Bench press: 20x5, 20x5, 50x5, 65x5, 65x5, 65x5, 50x6 (slow tempo for more TUT)
Landmine one-leg deadlift (each leg): barx8, bar+20x10, bar+40x6, bar+40x6 (grip fail, even with straps, held it with two hands)
Landmine push press: barx10, bar+20x10, bar+20x10
Landmine side press: barx10, bar+5x10 (first time doing these, interesting)
V grip pulls to chest (single hand): 32x8, 40x7

Workout time: 15:20
Workout duration: 49 min
Bodyweight in the morning: 88.2 kg

Comments: Went to the gym with my groin/adductor/iliopsoas injury, besides one sting it was acceptable.

Also did 5 sets of 3 reps of chinups + 13000 steps + shooting some hoops, today.

Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

Nice one on the bodyweight PR! And good job finding swaps for lower body stuff too

Gym work 92

Had to go quick, I had a meeting

Forward lunges: 10 (5 each leg) x 27.5 kg dumbbells, 8 (4 each leg) x 27.5 kg dumbbells
Bench press, wide grip: 20x10, 50x10 (had 3 reps left), 50x10 (had 1-2 reps left), 50x10 (felt like 10 RM)
Deadlift: 20x5, 60x5, 100x5, 120x3

Workout time: 15:00
Workout duration: 25 min
Bodyweight in the morning: 88.0 kg (+0.3 kg)

Comments: Tired and hot. I tried the forward lunges instead of the BSS just so I take the "shock" of putting the foot down on the ground and absorb that forward and I did find it difficult (although I still have the groin injury so I shouldn't judge myself too hard). I think walking lunges would be good - it's that eccentric control that I'm after, that's the weakness that I feel moving around on the court. Bench press was "good", the bar felt light. The last rep in the last set was very difficult. Deadlift was OK but I was too tired when I did it.

PS. Yesterday when coming from the park I was at a low of 86.9 kg!

Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.

Gym work 96 (groin injury)

Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time )
Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10

Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10

Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.

I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.