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There has been an annual Oxford-Cambridge lacrosse game for 101 years.

05-03-17

Jogged to gym ~1mile

Chins (varied grips, did first 2 sets before going to bench, then supertsetted)
BW x 3, 3, 5, 2, 2, 2, 2

Bench
Bar x 10
30kg x 5
40kg x 3
47.5kg x 5, 5, 7 [left shoulder a bit dodgy on first set, but once blood got flowing it was fine]

Squat [focussed on a few new cues, which I think helped]
40kg x 3
55kg x 3 [paused at bottom for span of one full breath out and in]
65kg x 5, 5, 10 [!!!]

DB Row
22kg x 14, 12, 11

Narrow-grip EZ Bar preacher curl [done myo-rep style, + indicates 4-5 deep breaths]
Bar x 10
+7.5kg x 16+2+2+2+1
+5kg x 15+3+3+3+3+3

SS: [minimal rest between sets]
Facepulls [for some reason this machine has the lbs in round numbers and kgs in weird ones?]
5.7kg x 12, 12, 12, 12
Kneeling ab wheel [not quite able to go full ROM]
BW x 8, 8, 7 [couldn't manage even short ROM on fourth set, so called it quits at 3]

Notes

Was very excited for the gym after a day stuck on trains. Exercising in the evening after a full day of food rather than in the morning shortly after breakfast seems to make a dramatic difference in performance. Or two days rest made a big difference. Stupid confounding variables. In any case, despite feeling a bit weak numbers were good.

06-03-17

Soreness: high in abs and upper back; moderate in lats, arms and quads

Feel quite feeble today. Ab and upperback soreness has always, iirc, left me feeling a bit useless since I notice that pretty much no matter what movement I'm doing.

Appearing on a quiz show viewed by about 10% of the UK population this evening, and have a friend's b-day party right after, so will likely not be 100% for tomorrow's session, but we'll see.

Diet:
Kcal - 3192
Carbs - 392g
Protein - 143g
Fat - 118g

how'd you do other than making a funny face at one point?

seriously, though, i'm impressed. total annihilation. magin would be proud.

Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

09-03-17

Soreness: hamstrings

Sleep not been optimal last couple of days

Jogged to gym ~1mile

Chins
BW x 5,3,3,2,1,1,1 [slow eccentric on the 1s]

Bench
Bar x 10
30kg x 5
40kg x 4
50kg x 5, 5 [last rep a huge grind], 4 [this is fine, i might drop back next workout, might not, doesn't matter hugely]
40kg x 6 [wanted volume]

Squat
Bar x 5
40kg x 3
60kg x 2 [paused]
70kg x 5, 5, 8 [another couple of reps in the tank, but left shoulder particularly tight after bench, so keeping bar position a bit funky]

Front Squat
50kg x 5, 4

DB Row
22kg x 16, 12, 11, 8

EZ bar preacher curl [myo, + indicates ~4 deep breaths]
+7.5kg x 15+3+3+1 [lol]

BB Curl
20kg x 10, 8, 8

Notes

Felt pretty dead after the back squats, so the accessory stuff wasn't the greatest it has been. Still a good workout, though. Need to improve my cardio, which should hopefully (a) help body composition and (b) help me workout harder. Might go to spin class with my girlfriend 

Diet

Kcal - 2925
Carbs - 277g
Protein - 169g
Fat - 123g

Added up sets done for each body-part/major movement this week, just out of curiosity. Myo-rep sets count as a full set, for these purposes, even if that is perhaps over-crediting them.

Back
36 (+ 8 facepulls)

Bench+Press
16

Squat
8

Biceps
17

Deadlift
5

Abs
7

Maybe too much back work, haha? Will see if there's chinup progress after couple days rest, otherwise might be prudent to prune it back a little.