Adarq.org

^^^You bet! Now let's get some absolute! 

8 September 2014

Bodyweight@session : ~83.5kg , finally , a small bounce up
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #4

HIGH BAR PAUSED FULL SQUAT:
10@70kg ( +10 kg )
10@70kg ( +5 kg )
10@70kg ( +10 kg )
10@70kg ( -5 kg ) , ( +3 reps )
-Brutal! Should have picked a lighter starting load. Still got all reps in good form, but it was a torture.

PAUSED BENCH PRESS:
10@50kg
10@50kg
10@50kg
10@50kg ( +2 reps )
-Much better control than last time. Upping.

PULLUPS:
10@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Better control here too.

STANDING CALF RAISE MACHINE:
15@65kg ( +5 kg )
15@65kg ( +5 kg )
15@65kg ( +5 kg )
-Light weight. Gonna do 70kg next time and then switch to paused.

10 September 2014

Bodyweight@session : ~83kg
Soreness : mild soreness at chest, lats, shoulders, forearms, quads, glutes, hamstrings, calves.
Injuries/aches : none

GPP PHASE - Workout #5

HIGH BAR FULL SQUAT:
5@20kg
5@40kg
5@60kg
3@80kg
3@92,5kg ( +2,5 kg )
-Nice. Not 3RM again but getting closer. Hope i can keep adding 2,5kg every week, will have me at all time PR at the end of GPP which will be awesome.

DUMBBELL NEUTRAL GRIP SEATED OHP:
12@14kg each hand
12@14kg each hand
12@14kg each hand ( +2 reps )
-Should have used 16s.

DUMBBELL CURL:
12 each hand @ 14kg
12 each hand @ 14kg ( +2 reps )
12 each hand @ 14kg ( +2 kg )
-Nice.

TRICEPS ROPE PUSHDOWN:
12@20kg
12@20kg ( +2,5 kg )
12@20kg ( +2,5 kg )
-Nice.

SEATED WEIGHTED CRUNCHES MACHINE:
15@90 lbs
15@90 lbs

ABS COASTER MACHINE:
15@BW
15@BW

Still catching up, getting noob gains and DOMS at everything etc. Fun times.

If you think 83 feels good wait til you try 73kg. You'll be flying So easy on the joints too, haha. #lightweightbrotherhood

Body composition measurements:

Net morning weight : 81.2kg / 179lbs , 
Waist : 85.25cm / 33.56'' , lifetime

Online bodyfat estimation : 14.6% , lifetime
BI scale bodyfat estimation : 14.2% , 0.1% higher here, oops!
AVERAGE bodyfat estimation : 14.4% , lifetime 

Previous:

Net morning weight : 81.4kg / 179.45lbs , below 180lbs, WORD! 
Waist : 85.5cm / 33.66'' , all time lowest measurement ,   

Online bodyfat estimation : 14.8% , ties previous week's lifetime
BI scale bodyfat estimation : 14.1% , huge lifetime 
AVERAGE bodyfat estimation : 14.45% , lifetime 

The 'curses' of raptor and entropy seem to be working, i am still losing weight despite the 3K+ eating on gym days.
I am leaning too so i'll take it.

#reversehypetytrophy
#athleticanorexia
#adarqwouldbeproud
#FMLiamshrinking
#scrawnykid

My advice for a recomp would be a)don't do it. but b)if you must, then make it a fat loss recomp. Which means you have a net weekly deficit (say 20-30%) with appropriate FL macros and the hope of maintaining lean mass and most importantly: regularly producing bodyweight losses on the scale. Don't aim to maintain bodyweight - because ostensibly the rate of fat loss >> rate of muscle gain. In this case of a FL recomp I would limit the surplus day to ONE day - the highest volume day of training. Make it high carbs, low fat, medium protein. You don't need a surplus for all training days, keep a deficit on the light day. Keep a deficit or maintenance on the heavy day. That's how I would setup an effective fat loss recomp.

A mass gain recomp is not something one should attempt unless you're lean (10% to single digit range) - and even then, if you really wanna gain mass, you probably just wanna do a legit bulk which will be more effective and efficient. Not like you can go set PRs 3x a week while eating a surplus on training days and deficit on rest days  - in theory you can, in practice it doesn't work so well since you're not really able to sustain that rate of progression without a steady, uninterrupted and consistent daily surplus including on rest days.

Honestly, in your place, instead of a recomp, i'd just try a simple daily deficit and keep training normally without bothering with waving calories through the week.  I bet you can do that for a month or two without running into problems w/ performance or muscle loss. Then get ripped and do a bulk and gains, lots of gains. Rinse and repeat.

13 September 2014

Bodyweight@session : ~82kg , gym BW lowest of the last 5 years or so
Soreness : none
Injuries/aches : none

GPP PHASE - Workout #6

ROMANIAN DEADLIFT:
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
8@82,5kg ( +2,5kg )
-Limiting factor=grip again. Better but still legs RDL potential way ahead of grip.

BARBELL LUNGE:
8 each leg @ 40kg
8 each leg @ 40kg
8 each leg @ 40kg

CHINUPS:
10@BW
10@BW
8@BW
7@BW
-Same reps with last week. Forearms gave up on me, back was good for more, weird.

DIPS:
10@BW
10@BW
9@BW ( +1 rep )
9@BW ( +2 reps )
-Nice.

LEG PRESS CALF 'RAISE':
10@180kg
10@200kg ( +20kg )
10@230kg ( +50kg )
-507 lbs at top set, come at me bros!
 

Yup, you told me again. I deliberately don't buy them, at least not yet, i think the load is too light to bother, i want to improve my grip too. If/when i am high-repping above 100kg, then i can say 'ok, grip cant get much stronger, get the damn straps to serve your hamstrings better'. Tnx.