Adarq.org

Took the last week or so off, to let my body heel up
Also ate well above maintenace...

Just doing my usual ISOs daily, slow tempo stuff, and added some new variants.
Right quad tendon has improved a lot
And right knee has improved ROM so I can now full squat evenly on both sides



Tuesday 28th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot

---

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Evening

Lying on back, leg extension ISO, using weight of opposite leg: - 3 slow reps with 10 sec holds at bottom, middle, top x 3 sets
No pain

Hammer curl overcoming ISO: - 30 sec hold, plus 3 slow reps in top half using opposite arm as manual resistance  x 3 sets

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 30 sec push, plus 5x3 sec burst pushes

Sitting on floor, back on wall,  single leg press push against wall : - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets  -  3/10 right VMO/quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes out - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets

Bulgarian Split Squat - arm supported -  4 secs down, 3 secs up - 3x6
No pain on working leg, but rear leg has some discomfort from stretch and loading

Sunday 19th March 2023

Fat loss cycle 4 - Week 11
Height - 5'8.5"
weighed - 83.7kg (+0.8 ), 184.5lbs

waist - 33 5/8  (-1/8) inches
hip = 40
upper thigh = 25.5 (+0.25)
Right calf = 15 5/8 (+1/8)
Neck = 15 3/8 (-1/8)   
Chest = 41.5   
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 20.5% (+0.5)

Total loss so far - weight 3.6kg Waist 2 5/8 inches BF% Tanita -2.8%

Macrofactor app true trend weight 83.4kg, (-0.1kg from last week)
Macrofactor TDEE is at 2778 average for the week

Keto intermittent fasting style - averaged 2721 calories over the week, 197g protein, 189g fat, 71g carbs


Ate close to maintenace this week due to a few pig out days, balanced by a few deficit days, so ended up not losing much

Friday 17th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot

---

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Morning

Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs  - 2/10 right quad tendon pain
x 45 secs  - 1/10 right quad tendon pain
2x45 secs  - no pain

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs


Afternoon  6 hours later

Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds  - no pain

1/4 squat ISO :  3x45secs,
60 Seconds On ball of feet

Evening - 6 hours later

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds

Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs  - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs

Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain

Wednesday 15th March 2023

---

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,

Tendon Rehab - Lower Cycle 2, Week 2, Day 2

Body Weight: 84.9kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x45 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

---

Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place:  each side - 35lbs x10, 40lbs 2x10

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: : 4 x 45secs  - hard

Trying this out, does seem to hit my lower Sartorius problem area pretty hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x BW, 30kg, 50kg
45secs x 70kg - Moderately hard. 1/10 achilles insertion pain both sides
45secs x 80kg x 2 sets - 2/10 left achilles pain, both sides

Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg,
20kg, 22.5kg, 22.5kg - 2/10 right VMO/quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5,
50lbs x10 @ RPE 9
50lbs x8 @8

---

Rotating sets

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7

High Bar squat - 4 secs down and up - BW x10,  half squat - 20kg x10, 40kg x6,
half squat - 50kg 3x6 - 3/10 right quad tendon pain

Still pretty uncomfortable...

Tibilias Wall raise - against side of car, in oly shoes - BW x 10,
dip belt+15kg x11, x8, x7 @ RPE  8 

Preacher Hammer curl ISO. single arm: - 5kg plate, on bench, stretch range  3x 45 secs

---

Romanian Deadlift - 20kg x10, 6
deadlifted off floor for first rep
60kg x10 - belt, hookgrip
80kg x8 - belt
100kg x8 - belt, hookgrip

Straps, Belt - 110kg x8, x10 @ RPE 7

High angle barbell row: - Pulled to sternum, With hold at top -
40kg x10 @7
40kg x10 @8
40kg x8 @8 .   3/10 right brachialis pain

----
stretch

Monday 13th March 2023

Not feeling too bad at all. Just some minor aches on my lower achilles insertions that goes away when warmed up.
Not much muscle soreness as well.

---

rest

Sunday 12th March 2023

OK, not fresh, but not bad

---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 2, day 1
Bodyweight with shoes -  84.5kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins

Good energy

Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

---

Jumps - 20 of all types, plus a few trick dunks on 8 feet netball rims

With relaxed hard effort. Did not try to jump as hard as possible.
Still lower than current bests

---

Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

felt good, soft, easy and relaxed

Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8  @ RPE 4/5

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6 - 3/10 right lower bicep area pain
20 sec ISO - 3/10 right lower bicep pain

reverse grip - controlled x7, x8 @ RPE 5


Jogging - walk combo - on concrete netball courts area - 25 mins

40 secs medium jog, walk 1 min, repeat 3 times between chin/dip sets

Chins/Pull ups - 

L hang Chin up: - BW x1, x3
3x6 @ RPE 6.5/7/7

Chin Up: BW 2x6 @ RPE 7/8

Bar hang - Pull up grip on thick bar x 40secs

Dips: on corner of fence railing. Controlled  -  BW x8,
BW x10, x10, x12  @ RPE 4/5/6

Felt very easy and smooth, bodyweight felt like nothing

---

Calf raise, single leg: - Full range. 3 secs up and down - 3x10

toes out on last set, minor ache on left inner achilles area, plantris tendon

Squat, bodyweight : - 4 secs down and up - 3x10
right quad tendon pain on first few reps then ok

-----
stretch

Saturday 11th March 2023

Feeling pretty good
Achilles feeling good, best so far upon waking
Right knee ROM improving, only an 1 inch difference to left

Spent the day setting up a dual monitor arm for my computer monitors

---

rest

Thursday 9th March 2023

Picked up a second hand Dell 34 inch ultra wide monitor, so spent the evening setting
it up

So rested today