Adarq.org

16-08-17

Morning BW: N/A [no access this morning]

Workout

Pullups
BW x 7, 7, 7

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 5 [+1 rep from last time I did this weight]
52.5 x 4
50 x 4
45 x 6
42.5 x 6
40 x 6
37.5 x 8

Incline Bench
57.5 x 3, 5, 7, 4, 6, 6 [not shocked not to finish this -- more volume on OHP than usual]

Dips
BW x 16, 12, 10

Lateral Raise
10 x 13, 11, 10

Bayesian Cable Curl
5.7 x 16, 13, 10

Diverging Lat Pulldown
45 x 12, 12, 12

Notes

A bit tired/low energy. Cutting is lame. Gonna stick with it longer, though, no worries!

Diet
 
Didn't track dinner carefully because I Was eating out at a friend's, I'm guessing 27-2850kcal for the day.

Feeling a bit worn out. Hoping a long sleep tonight can be restorative.

18-08-17

Morning BW: 80.6kg

No workout today. Packing and moving and whatnot getting in the way. Gonna go for a nice long walk now, but I'm pretty happy with the idea of moving my bench session to tomorrow.

Diet

Kcal - 2086
Prot - 140g
Carb - 99g
Fat - 114g

lol high fat life, stir fry + peanuts to blame there.

21-08-17

Morning BW: 79.3kg [woah! same scale in same spot as yesterday. under 80kg pr]

Workout

Bench
Bar x 10
40 x 6
60 x 8
67.5 x 6
77.5 x 4, 4, 4
72.5 x 5
67.5 x 6
62.5 x 7
60 x 9

SS1A Chins [the rack's neutrals holds were very narrow, so i used different handles. If neutral grip = 90* and supinated/chinup grip = 0*, the grip I was at was 45*, so some amount of improvement this week over last can be attributed to that being a stronger position]
BW x 6
+20 x 5, 5, 4, 4, 4, 4
BW x 11

SS1B OHP
40 x 6 [loaded this thinking the 10kg plates were 5kg plates and thought, fuck 30kg is heavy today. need to get used to the different size/shape of plates at the new gym!]
42.5 x 3, 5, 7, 4, 6, 7

BB Row
60 x 8, 8, 8
[a bit too much lower back load for the day before squats, otherwise I do really like these -- maybe on Thursdays/after DLs]

DB Incline
24 x 8
20 x 12, 8

Lateral Raise
12 x 10, 9
10 x 14

Notes

Was in a right hurry this morning so was off to the gym before I noticed that I hadn't eaten any breakfast. I think this is why the DB Incline was so shite, light eating yesterday+no carbs this morning = glycogen gone from pressing muscles after bench+OHP.

New gym is better than the one I used to be at, I think. I haven't explored all the machines yet, but I did spot a few hammer strength things which I didn't have at the old one. This one has only two squat racks compared to the previous one, but it has dedicated incline and flat bb bench stations, so I think the average wait time to squat will be lower. It was also super empty when I went.

Only thing I dislike is that the barbells are a bit aged so the collars don't spin that nicely. Fairly minor gripe, but it does make quite a difference for OHP/bench comfort from what I've noticed.

This gym has a trap bar! So hyped to try that. Will probably do it after front squatting tomorrow.

Diet note: I suspect I may have to aim lower than 76kg to end up aesthetically where I want on this cut. We shall see, though. It's been pretty easy so far, other than the mild bother of slowing down in the gym.

where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

Quote from: Joe on August 21, 2017, 07:11:49 pm

Quote from: LBSS on August 21, 2017, 09:08:29 am

where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

word. my gf is trying intermittently to persuade me to move there after my contract here finishes. maybe for grad school (for her, probably for grad school). was looking at LSE the other day. london's never been at the top of my list for places to live (even more expensive than DC, with worse weather and crap salaries, plus the pound is still pricier than the dollar) but who knows? she might wear me down. it is a cool city.

what are you planning to study?

If your money is in dollars then now is a great time to move to London, heh. It's like 1.3:1 when it has previously been like 1.5 or 1.7

Planning to do some interdisciplinary philosophy/art+cultural criticism stuff! Probably focusing on sort of 1880-onwards

London is a pretty great city to live in, so much food and great public transport and culture. Easy access to the continent (for now, at least)

Edit: I way prefer London weather to DC's swampy nonsense. But I guess DC would be a breeze for you after Pakistan.

more like DC prepared me well for islamabad. i grew up in that swamp, after all. different strokes.

24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes. My walking gait on the ground after finishing the treadmill walk felt amazing.

Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.