Adarq.org

15 July 2014

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
4@90kg
15@60kg
-Back to full squats after 1 month. Was afraid it would be worse.

BENCH PRESS:
5@20kg
5@40kg
5@50kg
5@60kg
3@72,5kg ( -1 rep )
15@52,5kg ( +1 rep )
-Nice.

PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg , first time adding 10 kg, silly 
4@BW + 15kg , first time adding 15 kg, silly 
10@BW , ties BW reps 
-Very nice.

PAUSED STANDING CALVES RAISES MACHINE:
17@80kg ( +5 kg ) , ( -1 rep )
16@80kg ( +5 kg ) , ( -1 rep )
15@80kg ( +5 kg )
-Hard. Probably won't be able to do 3x15@85. We'll see.

This ramp-up 5s plus high-rep-finisher feels great. Gonna do it till summer vacation. Then i will think/discuss what to do next.

19 July 2014

Bodyweight@session : ~84.5kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
4@80kg
3@90kg
2@100kg
15@60kg
-Nice, full squat is catching up fast.
Had a third 100kg rep but it would probably be ugly so didn't do it. Happy with two anyway.
15-rep finisher was much easier than last time, 3-5 good form reps in the tank.

CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
4@BW+20kg ,  first time adding 20kg so
9@BW
-Predicted 1RM way below 10@BW+15kg of last week.
Not bad but i wanted 5 reps for BW+20 and 10+ reps for BW finisher.

DIPS:
5@BW
5@BW+5kg
5@BW+10kg ,  first time adding 10kg so
4@BW+15kg ,  first time adding 15kg so
12@BW , BW reps 
-Great here.

HORIZONTAL LEG PRESS CALVES 'RAISES':
SL STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Forgot to do the smith raises at gym so did SL at home.

i forget, how do you load your chins? DB, or do you have a belt+plates?

belt+chain+plates.
FWIW, one day that the belt was missing and did them with DBs, i found them extremely harder, all my concentration was at keeping the db from falling instead of the actual pulling.

---

Body composition measurements:

Net morning weight : 83.5kg / 184bs
Waist : 87.5cm / 34.45''

Online bodyfat estimation : 16%
BI scale bodyfat estimation : 15%
AVERAGE bodyfat estimation : 15.5%

Previous:

Net morning weight : 83.2kg / 183.4bs
Waist : 87cm / 34.25''

Online bodyfat estimation : 15.6%
BI scale bodyfat estimation : 15.1%
AVERAGE bodyfat estimation : 15.35%

Increased weight ( ?!?!?!? ), increased waist, increased online calculated bf , BAD!
Improved mirror test, improved BI-scale bf measurement, GOOD!
Weird.

Fatboi

23 July 2014

Bodyweight@session : ~84.25kg
Soreness : none
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
5@80kg
5@90kg ( +1 rep )
20@60kg ( +5 reps ) , lol, 20RM 
-Didn't know i have 20 reps in me. Good form too, could do more.

BENCH PRESS:
5@22,5kg ( +2.5 kg )
5@42,5kg ( +2.5 kg )
5@52,5kg ( +2.5 kg )
5@62,5kg ( +2.5 kg )
4@72,5kg ( +1 rep ) , ties 4RM 
15@52,5kg
-Great. 4@72,5 is also a tiny but  ALL TIME predicted 1RM/BW  ( 0.938 vs 0.934 ).

PULLUPS:
5@BW
5@BW + 5kg
5@BW + 10kg
5@BW + 15kg , ( +1 rep ) , [BW+15] reps 
3@BW + 20kg , first time adding 20 kg ,
10@BW , ties BW reps 
-Going from 15kg to 20kg, instead of adding another 5kg plate to the 15kg loaded, i unloaded the chain and brought in the 20kg plate, so LBSS can rightfully high-five me 

PAUSED STANDING CALVES RAISES MACHINE:
16@85kg ( +5 kg ) , ( -1 rep )
15@85kg ( +5 kg ) , ( -1 rep )
15@85kg ( +5 kg )
-Very hard. Reached limit strength here finally.

10 days away from holiday off. Planning to do what i said earlier, a planned overreaching ( gym every day / big volumes / caloric surplus ). Then use the holiday time for tapering and get back to cutting again. Objections?
Also, LBSS and entropy and anyone else knowledgeable on the issue, what about intermittent fasting while bulking? Does it work or is IF meant to be used for cutting only? I workout late at night so i was thinking to go [no breakfast / no carbs lunch / eat huge after gym] , creating two fasting zones of 11-12 hours each.

26 July 2014

Bodyweight@session : ~85kg , too much food and alcohol last night 
Soreness : biceps and traps, both like 2/5.
Injuries/aches : none

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
3@60kg
2@80kg
1@100kg
1@110kg ,  1RM/BW ( ~1.294*BW )
10@80kg
-110kg was true 1RM. Was a grinder, not too long though, no squat-morning either, just got stuck for ~2 seconds at half squat.
I have lifted 112,5kgx1 earlier this year, but i was ~88kg. I have also a bigger predicted 1RM/BW logged from 10@90, could probably single 115-120 at that time, but I didn't. So yes, this is a true 1RM/BW all time 
10@80kg was nice too.

CHINUPS:
5@BW
5@BW+5kg
5@BW+10kg
5@BW+15kg
5@BW+20kg ,  ( +1 rep ) , BW+20kg reps 
10@BW ( +1 rep )
-Very nice.

DIPS:
5@BW
5@BW+5kg
5@BW+10kg
4@BW+15kg
13@BW , ( +1 rep ) , BW reps 
-Didn't do BW+20kg since i couldn't get 5@BW+15kg.
Technically 5@BW+10 and 4@BW+15 are PRs, same reps with last week but I was heavier. Whatevs.

HORIZONTAL LEG PRESS CALVES 'RAISES':
SINGLE LEG STANDING CALVES RAISES
15 each leg @BW+10kg
15 each leg @BW+10kg
15 each leg @BW+10kg
-Run out of time so no leg press again, substituted with DB SL raises at home.

10 days away from holiday off. Planning to do what i said earlier, a planned overreaching ( gym every day / big volumes / caloric surplus ). Then use the holiday time for tapering and get back to cutting again. Objections?

sounds fine

Also, LBSS and entropy and anyone else knowledgeable on the issue, what about intermittent fasting while bulking? Does it work or is IF meant to be used for cutting only? I workout late at night so i was thinking to go [no breakfast / no carbs lunch / eat huge after gym] , creating two fasting zones of 11-12 hours each.

idk, never tried that myself. my experience with cutting with fasting is that my one meal i have for dinner, feels so filling, that i'm unlikely to hit a decent surplus that way. But like all things, you can train up to and adapt to anything, so im sure if i wanted to, i could eventually adapt and eat like 3000kcal for dinner lol. Right now though, that seems absurd since i wud get full much sooner.

As far as bulking with a fast, i wud love to try that out. My gut feeling is that it wud help keep gains mostly lean and minimise fatfucking. esp since you can tightly control carbs and fats that way. But the caveat is training fasted for me seems to be suboptimal, im not as strong when i lift fasted, at least when it comes to squatting, upper body work seems much less unaffected. see how you go, it would be cool to try.