Adarq.org

Daily template:

Morning stats
RHR (bmp):
Waist (cm):

Diet
Kcal:
Carbs (g):
Protein (g):
Fat (g):

http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

23-02-17

Jogged to gym - ~1 mile

Pullups -
BW x 5,5

Squat
70kg x 4,4
62.5kg x 5

Front Squat
50kg x 5
40kg x 6

DB Bench
16kg x 5,5,6
14kg x 5

DB Row
20kg x 12, 10

Preacher curls
EZ bar + 5kg x 10, 8

Lat pulldown
something x 12
something heavier x 10 (i forgot to write this down)

Notes
hey. i'm back and after a long, long layoff kind of fat and weak. time to fix that! going to be doing something broadly on the lines of greyskull (the above was only day two and was kind of a random assortment of things)

24-02-17

Various bodyweight/mobility things through the day. Plenty of pushups, planks and such, since i know i won't be able to get to the gym tomorrow.

iiiiiiiiiiiiiiiiiiiiiiiit

28-02-17

Jogged to gym ~1mile

Bench press (thumb's length from inside knurling)
40kg x 5
60kg x 1 [heh]
50kg x 5
45kg x 5,6,4
^^^ worked in with someone, and since I haven't benched since restarting I kind of guessed at things. Will be more sensible next time [i.e. probably do work sets at 45 or 47.5]

Deadlift
60kg x 3
70kg x 3 [paused these reps 2 inches of the floor to cue good form and quad drive]
80kg x 7
90kg x 2 [just to see how this would go. my grip strength isn't great and i refuse to go over-under, so i will need to look for my straps too when i visit home]

Chinup BW x 2 [i guess deadlifts are hard on one's back? who knew]

High incline DB press [like 60 degrees]
10kg x 10
14kg x 7 [switched to neutral grip]
12kg x 6,5
10kg x 8

Lat pulldown
32kg x 14
39kg x 10
45kg x 7

Prone leg curl [spent a while trying to work out how to get this machine properly set up for me, did these to get extra volume since not much leg stuff done with only a couple DL sets]
36kg x 8
32kg x 7 [actually remember to cue glutes and keep pelvis tucked, like in strict for natural GHRs and this became much harder]
23kg x 7

Seated rows [neutral grip]
32kg x 10, 8
25kg x 9, 8

Supersetted:
Back hyperextension - BW x 10,10,10
Facepull - something light x 10,10,10 [I think I wasn't doing this quite with classic form]

Notes
Nice workout. Actually eating breakfast beforehand is helpful. This is also quite a lot of volume, I suppose, but I'm feeling up for it, so we shall see.

for DL grip, try hook grip. super uncomfortable at first, hands adapt. makes a big difference.

Shoulder/wrist imbalances if you use over-under a lot apparently:

https://www.t-nation.com/training/tip-dont-use-a-mixed-grip-when-deadlifting

01-03-17

Delts are very sore today, unsurprisingly. Chest more moderate soreness, but I bench pretty narrow so that makes sense. Hamstrings sore, but otherwise I'm clear. Looking forward to tomorrow. Want to get back to nice high reps for Chins and dips.

Remembered to pick up my squat shoes, which is a relief since I am enormously scatterbrained when it comes to things like that, so squats tomorrow should feel nice.

Edit: Might try tracking macros/diet, something I've never done before.

Today --
Kcal: 2872
Carbs: 318g
Protein: 134g
Fat: 117g

Plan is to do some mobility/conditioning/burpees tomorrow, take Saturday totally off because I'm out of town and then back in the gym Sunday evening.

Do these: <a href="http://www.youtube.com/watch?v=1-Ed5E9R76Q" target="_blank">http://www.youtube.com/watch?v=1-Ed5E9R76Q</a>

Food:

Kcal - 3020
Carbs - 378g
Fat - 157g
Protein - 146g

it surprises me that you can actually get a lacrosse ball over there. are people starting to play or are they sold as PT aids?