Adarq.org

Wednesday 9th October 2019

posterior chain still sore but less so than yesterday.
Upper outter erectors sore from split leg deadlifts I think

bodyweight without shoes - 93.9kg

dry fasted


47 min walk

BBall practice session - 46 mins

Light session - just easy dribbling and mostly shooting jumpers
Dialing my shooting form in a bit.
add some extra calorie burn without feeling too boring

School holidays now, so went to the outdoor schoolyard court near my house - it has nets!
I shoot way better with nets on rims...

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Some lower body tissue/release work later at home - youch

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The rebound water weight post 3 day dryfast is starting to leave my system.
Hit 93kg clothed before dinner, so naked would be mid 92kg

20 hour dryfast today.

On target for a 3150 calorie burn
Ate 819 calories and feel stuffed! It's the 600g of cream corn soup 
400g boiled potatoes, 250g stir fry veges and 120g lamb cutlet

So may just go one meal today...

edit - ended up eating 1400 in total

Tuesday 8th October 2019

posterior chain still brutally sore, but other than I felt OK
magnesium in my electrolyte drink gave me some really deep sleep. I can't recall when I even fell asleep

bodyweight without shoes - 94+kg

fasted

BBall practice session - 66 mins
dribble, shooting practice
Then 30 mins of all types of jumps, and lob dunk practise on 8 foot netball rims
And 1x3 jumps onto 24 inch wall, landing with straight legs

Hops about the same, soreness made things a bit more tough, but I felt OK.
Those lob and try dunk it intervals burn quiet a lot calories


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resistance at the outdoor courts


pushups - feet elevated 2 steps x 11 - last rep hard
inverted row on stair railing - undergrip x8  - last rep not able to touch the bar

strength down a little I think


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back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 20kg bar x 5, 40kg x5 
controlled down, paused, explode up - 62.5kg x3

High bar squat 20kg bar x 5, 40kg x5
controlled down, paused, explode up - 62.5kg x 5

clean grip deadlift 62.5kg x 8 -  1 power clean, then 4 reps normal, 4 reps hooked grip

split leg deadlift 62.5kg x3 each side, with a minutes rest

high angle single arm row, elbow out 24kg kettle bell x 10
overhead press 20kg bumper plate x 11 - 10 sec hold at top on last rep
plank x 40 secs (hard)

Switched to wearing my Do-Win Oly shoes from like 10 years ago, hardly any wear on them, and still rock solid!
Squats felt way more stable and I can push against the ground way harder.
I'm adding 2.5kg to loads every workout, and hopefully by the time I reach 100kg I'll be able to front squat it as well
Bodyweight should be down to the low 80kg area by then.

Next time I'll do the split leg deadlifts before the clean grip deadlift. Way harder....
I like how it really forces you to shove that front leg hard into the ground to get the weight up.
I think it could help the single leg jump and just general first step and acceleration off a stand.

abs were roasted by the time I did the planks, quite hard!


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3400 calorie burn for today, not including weights
probably eat 1400 calories over 2 meals.

Sunday 6th October 2019

tissue/release work at home

bodyweight without shoes - 93.5kg

fasted

BBall practice session - 56 mins
dribble, shooting practice
10 or so jumps

I felt tired to start, but got a bit of  second wind.
Legs no longer have that heavy straining feeling from my bodyweight
Hops about the same, but the landings feel a lot better. Can resist the forces better and not landing as deep now.


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resistance at the outdoor courts


Single leg calf raise x 12 (left side) x12 (right side)
pushups - feet elevated 2 steps x 10 - a few reps in the tank
inverted row on stair railing - undergrip x8  - last rep not able to touch the bar
Bulgarian split squat - paused BW x10

decent. Elevated pushup an extra step, felt ok


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back at home

facing down garage slope, in flat shoes

rotating sets between the squats
front squat 20kg bar x 5,   
paused, explode up 40kg x3, 60kg x3

High bar squat 20kg bar x 5
paused, explode up 40kg x5, 60kg x 5

clean grip deadlift 60kg x 7 - 3 reps normal, 3 reps hooked grip
second rep powercleaned

high angle single arm row, elbow out 24kg kettle bell x 10
overhead press 20kg bumper plate x 10 - 10 sec hold at top on last rep
plank x 40-60 secs (lost count..)


Increased loads on squat, starting to feel on the harder side.
Powercleaned the second deadlift rep, and it felt decent and not too hard.
Got stronger on the other stuff.

Started to really drag towards the end, energy felt low.


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3400 calorie burn for today, not including weights
And I didn't even do other cardio - setting up the rack and weights adds a fair bit of walking
Might eat 1400 calories over 2 meals.

Thanks guys

After one meal and some 3 liters of coconut water/electrolyte water I weigh around 93.6kg 206.4lbs
Only had one smallish pee of bright yellow urine.

So the body is still sucking in fluids and not much of it going out
Lots of stomach growling going on...
Will take a few days for the weight to balance out.


I read about people having the runs etc, haven't had any yet
Haven't poop'ed in days....

During the dry fast I was still peeing small amounts throughout the day, so the body was still making water.
Good to know if I get stranded somewhere for 3 days I can survive without food and water for a bit

bodyweight without shoes - 91kg

dry fasted

BBall practice session - 39 mins
dribble, shooting practice

low intensity session, only a few minor bits of slow runs. Got a good sweat going

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36 min walk around the courts and paths

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Felt weak, but light on my feet


3100 calorie burn

Oh yeah, needless to say my libido is shot right now...   

Reproduction is the last thing you need when your starving I suppose 

bodyweight without shoes - 93kg

dry fasted

BBall practice session - 43 mins
dribble, shooting practice
3 low effort dunks on 8 foot netball rim

low intensity session, only a few minor bits of slow runs. Got a good sweat going


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33 min walk around the courts and paths

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Felt a little light headed on the way there, but got better as it went

Left BBall shoes at home so did the session in my flat and thin trail running shoes.
Went better than expected, lighter bodyweight helped a lot I think.

3100 calorie burn

Pre and post shower weight 93.7kg 206.6lbs at 21.5 hour dry-fasted mark.
Finally some downward weight movement!

Bodyweight at 24 hour mark = 93.5kg 206.1lbs