Adarq.org

I find a lot of these things just lack the weight needed to get in deep.

I like using the handles of small kettlebells - either on the floor, or lying ontop of you

The sleeve or shaft of an oly barbell works well on certain things as well and the weight of the bar itself sinks in deep, good for areas like the quad/hip tie in area
You can even buy small pieces of oly barbell from Rogue fitness to do things with


I have the Battlestar set from  Rogue Fitness, a bit pricey but man it gets in deeper than foam rollers for those types of things and more gentle than a barbell.
Just amazing on calves, but kettlebell handles work well there as well
The handles are good for doing your shins etc

https://www.rogueaustralia.com.au/mobilitywod-battlestar-2-0-kits-au



What price can you put on health?

On vertec
36.5 standing
47.5 off a run

<a href="http://www.youtube.com/watch?v=nUpCBtk1FB4" target="_blank">http://www.youtube.com/watch?v=nUpCBtk1FB4</a>

Anthony Lugo 5'10" on the muscled side of jumpers 

?hl=en

Yoinks, waist is under 40 inches!

One more day before official weigh in tomorrow - hope to crack 96kg 

The changes are happening so fast and are really noticeable... I can't stop touching and feeling my wrist/forearms as they feel so much slimmer and tighter than before 
A small bit of vein is starting to peek out from my lower bicep area

Friday 27th September 2019

tissue/release work at home

bodyweight without shoes - 97kg

fasted

BBall practice session - 63 mins
dribble, shooting practice
Then 20 mins worth of jumps of all types and dunks on 8 foot netball rim

No change in hops.
Right toe flexor felt sprained afterwards, from pushing off the ground maybe...
Might take me out of jumping for a bit, we shall see

--
resistance at the outdoor courts

Single leg calf raise x 10
Bulgarian split squat - BW x 12  paused and explosive
inverted row on stair railing - undergrip x9  - last rep hard
pushups - feet elevated 6 inches x 10 - last rep hard

plank x 40 secs - last 20 secs shakey

Inverted rows hit my abs hard, I tried to pull to my sternum. Made my planks way harder.
Numbers are all up across the board, and I moved to harder variations


---
45 min walk around the courts and paths

LOL I found another one of those nigrocincta bull ant queens 

---
back at home

facing down garage slope, in flat shoes

front squat 20kg bar x 5, x6 
paused, explode up 30kg x5

High bar squat 20kg bar x 5, x6
paused, explode up 30kg x6

clean grip deadlift 30kg x 5

high angle single arm row, elbow out 10kg bumper plate x 12
overhead press 15kg bumper plate x 15 - 5 sec hold at top on last rep

Just working on my form on squats/deadlifts
Had to powerclean up the weight... too lazy to set up rack...
Felt good, no lower back stress - all the work I put into mobility, stretching and soft tissue work has paid off
Will drag in a mirror next time to confirm, and maybe video myself

---

I'm really surprised I wasn't beat up from the hike yesterday and there were some steep ascents and descents!
I was using hiking poles so my upper body got a bit of work too.
My work capacity is improving way faster and getting higher than I thought possible, especially not at this stage at such a big calorie deficit

Looking to be burning 3600 calories by midnight tonight, not including weights
Will be eating 1200-1500 calories over 2 meals

Thursday 27th Sept 2019

7km, 2hours 38min hike!

And on a dry fast, woo I'm tired.
Even with the sweat I'm not all that thirsty....

should have 3500 calorie burn by tonight
Gonna eat some 1000-1200 calories - Profit

Trying to drop another 1kg of fat by the weekend.
Just need to get a similar calorie burn the next 2 days without my legs falling apart....

The view from halfway



end spot where I chilled out for 15mins with my shoes off before turning back

Wednesday 25th Sept 2019 - BBall practise

weight without shoes 97kg
1 hour

average

Got interrupted halfway through by school kids for their BBall practice, so I did a bunch of jumps and dunks, and attempted lob dunks on the 8 foot netball rim until they were finished, I guess 20 mins worth

Jumps seem about the same, but I hit my elbow on the 8 feet rim on one casual approach jump.
My wrist is 12 inches from my elbow, so that would mean I should be able to get my wrist on the 9 feet backboard off a few steps.
Which would be 4 inch increase, but I haven't been able to do so... one of those weird things
And if I could do so then my standing vertical is also up 1+ inch.

left knee  felt good, first time I could do a low effort 1 legged running jump pain free.
Must be all the release work from a day ago, putting an oly barbell shaft on your quads gets in real deep!

---

stretches

 40 min through walking paths around the court that wind through nature and bushland.