Adarq.org

^^^^^
Hahahahahah , loled IRL!!!
Nothing impressive though, don't forget i am ~195lbs. Also they are 16'' flexed, relaxed they are ~14,5''
Ive been very consistent with upper this season, Monday seated rows + Wednesday curls + Friday chinups seal the deal.

1 December 2012

Bodyweight@session : ~194
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template - workout #13

FRONT SQUATS:
8@121 lbs ( +3 reps )
8@121 lbs ( +3 reps )
8@121 lbs ( -2 reps )
Total = 24 reps ( +4 reps )
-Great but exhausting.

STANDING OHP:
7@93,5 lbs ( +1 rep )
6@93,5 lbs ( same )
6@93,5 lbs ( same )
Total : 19 reps ( +1 rep )
-Very hard.

DEAD HANG CHINUPS:
8@BW+11lbs  ( same )
7@BW+11lbs  ( +1 rep )
7@BW+11lbs  ( +1 rep )
Total = 22 ( +2 reps )
-Very hard here too.

-Upper body was hard. Maybe deficit is catching up with me. Or just a weak day. We will see.
-Quad has not been bugging at all the last 3 days. No quad bugging at all during squats today too. Let's see what happens tomorrow.

Quad has been really good lately. Today after a long time i was able to do box pistol squats without any bugging.
I like a lot how it feels and i don't intend to roll back to that endless half-injured cycle so i will keep rehabbing.
Today : long lower body stretch routine, legs afterwards = jello.

^^^
AELSqwad FTW!

6 December 2012:

More rehab:

ATG FRONT SQUATS:
10@BW
10@BW+10kg
10@BW+20kg
10@BW+20kg

IT band foam rolling.

Long lower body stretching.

I was supposed to do RDLs+TKEs+arms yesterday and front squats+OHP+chinups tomorrow , did this today and will join the lifting days in a RDL+TKE+OHP+chinups on Saturday.
2nd squat session of the week = 

10 December 2012

Bodyweight@session : ~191,5 
Soreness : none
Injuries/aches : none?

Lance's 3-set-progress template  - workout #16

SQUATS:
LEG PRESS MACHINE:
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
15@80 lbs each leg
-Tempo = 4:0:4. Felt awesome.

BENCH PRESS:
7@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
6@148,5 lbs ( +1 rep )
Total : 19 ( +3 reps )
-Awesome considering decreasing bodyweight.

SEATED CHEST SUPPORTED MACHINE ROWS:
10@154 lbs ( +1 rep )
9@154 lbs ( +1 rep )
8@154 lbs ( same )
Total : 27 ( +2 reps )
-Awesome considering decreasing bodyweight here too.

Leg press? Nice.

What ROM? Full or partial?

Full, thighs touching chest. I wanted a rehabing/strengthening alternative to leg extensions, this one felt better actually.

12 December 2012

Bodyweight@session : ~191 
Soreness : none
Injuries/aches : none

Lance's 3-set-progress template - workout #17

ROMANIAN DEADLIFTS:
10@198 lbs ( +2 reps )
9@198 lbs ( +2 reps )
8@198 lbs ( +1 rep )
Total : 27 reps ( +5 reps )
-Awesome! 10@198 is new form

BICEPS EZ-BAR CURLS:
11@87 lbs ( +1 rep ) , 
9@87 lbs ( same )
8@87 lbs ( same )
Total : 28 reps ( +1 rep )

TRICEPS PUSHDOWNS:
10@77 lbs ( same )
10@77 lbs ( same )
10@77 lbs ( same )
Total : 30 reps ( same )
-Better form than last time.

-Lower body stretching.

-Small progress in biceps and triceps but i missed last week's arms workout and i am 3,5 lbs lighter now so... 

Cutting evaluation after 6 weeks:

Week 1:
Starting weight : 196
Average Kcal/day consumed : 1950
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 198 ( +2 )

Week 2:
Starting weight : 198
Average Kcal/day consumed : 1720
Average Kcal/day on workout days : 1780
Average Kcal/day no workout days : 1675
Final weight : 194,5 ( -3,5 )

Week 3:
Starting weight : 194,5
Average Kcal/day consumed : 2015
Average Kcal/day on workout days : 2125
Average Kcal/day no workout days : 1850
Final weight : 195 ( +0,5 )

Week 4:
Starting weight : 195
Average Kcal/day consumed : 1935
Average Kcal/day on workout days : 2050
Average Kcal/day no workout days : 1850
Final weight : 194,5 ( -0,5 )

Weeks 5 & 6:
Starting weight : 194,5
Average Kcal/day consumed : 1970
Average Kcal/day on workout days : 2230
Average Kcal/day no workout days : 1775
Final weight : 191 ( -3,5 )

Comments :
Big success on the last 2 weeks. As you see, average intake didn't change much, it actually increased, workout days income increased by ~200 kcals while no workout intake decreased by ~80kcals. The workout days average would be lower ( around 2100  ) but i had one day that i hit 3000 that skewed the results.
TL;DR version : although caloric intake was about the same i have achieved a linear loss the last 14 days.
What really changed was the quality of the kcals , i minimized carbs , oils , sweets and alcohol and replaced them with mostly protein plus a few complex carbs.
Glad this works, because i have a real hard time eating less than ~1800 on non workout days and ~2000 on workout ones.