Adarq.org

Saturday 9th March 2024

Much less tired from yesterday's session.
Both QL fairly sore

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs

Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Wood Chop ISO - against wall @ 70% effort - 3x 45 secs

Single Leg press calf raise ISO - against wall - 70% intensity 4x 45secs
Wall sit, pushing into floor @70% 3x 45secs - lower each set until at 90 degrees

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x 45 secs

Thursday 7th March 2024

The usual levels of moderate soreness post lower day, but much less tired only doing 2 main work sets on squats.
Even my upper body is fairly sore...

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Wall sit, pushing into floor @70% 2x 45secs

Evening 6 hours later

Semi sissy squat ISO - single leg staggered stance, other leg straight in front: 3 x 45secs

Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs

Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs
Wall sit, pushing into floor @70% 3x 45secs

Wednesday 6th March 2024

Obliques and both QL felt sore from the ISO Woodchop last night

---

Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins

Reboot - Week 13, Day 2 - Lower weights

Body Weight: 91.2kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% -  2x 45secs
Low bar good morning - 20kg x10

Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs

---

Rotating sets

Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.

High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10,  20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1

6 mins rest
100kg x8 @RPE 8 (+2 reps)

belt - 100kg x10 @ RPE 8.5  (+4 reps)

Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.

Puts e1RM around 133kg, 1.5x bodyweight now

---

rotating sets

Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8

Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction

Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL

Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain

---

SSB Good Morning: - belt - 30kg x10
40kg x10 @7

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

tough as always, fries my glutes

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9  (+1 rep)
15kg x12 @9.5  (+2 reps)

Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!

----
stretch

Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

Sunday 3rd March 2024

At Home

Calf raise ISO, single leg : 3x45secs
Wall sit: 2x 45 Seconds, x 45 Seconds, Pushing into floor @5

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 13, day 1
Bodyweight with shoes -  90.8kg

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light

Easy session, but still both my lower Sartorius tendon insertions were twinging, so will go even easy next week, or not at all...

---

rotating sets

Tricep bench dip warmup -  BW x10

Inverted row: - Leg at 90 degrees, supported inverted row - BW x8, regular BW x4
BW x15 @10 -  last rep 3 inches short  (+1 rep)
BW x12 @9.5

Straight bar dips: BW x10 leg suported, BW x4
BW x16 @ RPE 8 (+2 reps)
BW x14 @8

---

Hanging pike leg raises: feet to hands - x1
x8 @9 (+1 rep)
x6 @10. last rep 6 inches short

Dips: on corner of fence railing. Controlled  -  BW x11 @9
L sit: - 5 Seconds Bent legs
L hang hold: - 10 Seconds @10

Leg supported muscle up pull: on low bar x3 - Right rotator cuff ache, so stopped there

-----
stretch

Friday 1st March 2024

Achilles felt a lot better today

Got that metallic taste in my mouth.... a sign I'm in ketosis, so all that extra fat/butter has done the trick.
So I'm fueling my brain with ketones now, instead of crashing blood sugar after converting protein to glycogen and running out
Should go away after a month of adaption, once my body starts producing less ketones instead of wasting them

---

Reboot - Week 12, Day 4 - Upper weights

Body Weight: 90.9kg with shoes

BBall ball control drills 3 mins

Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO, single leg : BW x 45 secs, +5kg x 45secs

Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 8

Wall sit, pushing into floor a bit 3x 45secs
Single leg calf raise - staggered stance - +5kg SLOW 2x10 @RPE 5

---

Dumbbell press, rotating grip: 10lbs x10, 15lbs x8, 25lbs x6, 35lbs x4
4 mins rest
37.5lbs 2x10 @ RPE 8/8.5  (+2.5lbs, -2 reps)

---

rotating sets

High angle barbell row: - SLOW 20kg x10
25kg x10 - Slow, hold at top. @RPE 7  3/10 right lower bicep area pain on last few reps
25kg x10 - Slow, 3 sec hold at top. @RPE 8 2/10 right lower bicep area pain on last few reps

Deficit push up: On floor x6
Feet elevated 20 inches - BW x14 @RPE 8 (+1 rep)
BW x13 @8.5

---

rotating sets

Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x9 @8 - 1/10 right lower bicep area pain on last few reps
25lbs x8 Elbows out, slow @8

Side bend: 15lbs x10
25lbs x10 @5

---

Overhead carry single arm: 15lbs x 40 secs @7
These are quite hard!

Shoulder height carry single arm: 15lbs  x 40secs @6

External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band 2x20 @7

----
stretch

Turned 53 years old, 4 days ago....   

Coming up to 2 month on Carnivore diet now.
Weight loss seems to have plateaued the last two weeks, but maybe I've just gained muscle mass, as I have gained strength rapidly thanks to muscle memory and tons of protein.0

Started to get low blood sugar feeling sometimes, turns out it is likely due to not eating enough fat, I only get 100g of it.
Should be at least 1:1 with protein grams normally, and only under this when doing lean PSMF style days a few days of the week when trying to get under 10% bodyfat.
Started adding in grass fed butter to my meals, soaks well in scrambled eggs. And slices of it on cold bacon
Bringing up my fat to around 150g for now, with 130-220g of protein. 10g of carbs or less

Previously I have been doing 1 huge whole body 4 hour workout in my Garage gym a week, and BBall/bodyweight upper body stuff at the courts on Sunday.
Changed it up this week, and split the session for shorter workouts and less stress for the body to recover from.

Still doing lots of ISOs throughout the week to rehab my sartorius and achilles/plantaris tendons, lower right bicep area and right QL.


Wednesday 28th February 2024

---

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

Reboot - Week 12, Day 3 - Lower weights

Body Weight: 91.2kg with shoes

snatch grip behind the neck press + dislocate stretch with broom

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit, pushing into floor a bit 2x 45secs
Calf raise ISO, single leg : 2x 45 secs

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Bird Dogs - 10 sec hold at top - x2 each side

---

High Bar squat - 4 secs down, paused,  and controlled up - Reebok Nano BW x10,  20kg x6, 40kg x5, 60kg x4,
oly shoes 70kg x3, 80kg x2, 90kg x1

6 mins rest
90kg x10 @RPE 8
100kg x6 @RPE 8

belt
90kg x12 @ RPE 9.5

First time squatting 100kg since I started up again.
It's taken me 4 months, squatting once a week, starting at 40kg which felt hard.
Staying at each weight for 2-3 weeks so my tendons and joints can adapt.

e1RM is probably around 130kg

---

rotating sets

Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x11 @RPE 9
BW x9 @8

Romanian Deadlift - 20kg x10
50kg x12 @6
55kg x10 @7

Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x5
15kg x8 @7
17.5kg x8 @8

---

SSB Good Morning: - belt - 30kg x10
40kg x10 @7

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
40lb x10 @7

tough, glute smoked!

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
40lbs x10 @8

tiring!

Leg curl, single leg : 10kg x6
15kg x11 @9
15kg x10 @8

----
stretch

I took some time off and got lazy over winter.
Kept doing sporadic ISOs here and there, and it seems all my Patella and Quad tendonipathy have healed in both knees.
Lower sartorius tendon still achey in both knees but improving

Right plantarius muscle has flared up when here and there when squatting down, seems more like compression pain only on the eccentric
around the above parallel knee position. Never hurts above or below or on the concentric.
baffled how to heal this one, it just comes and goes.

Both achilles insertion and lower plantaris tendons still flaring up a little, so I'm avoiding any major rapid movements and jumping for now

Have started training again 5 weeks ago, and have made big increases in strength and muscle mass

----

So I was eating Keto and got addicted to cashews and blew up to 94kg bodyweight at my peak, waist to 40 inches.... was hitting like 3000-4000 calories easy
My autoimmune skin conditions and psoriasis got worse.
I cut out all the cheese months ago and it didn't make any difference, then all nuts a month ago and that helped.
Carbs under 60g, with that single serving of stir fried veges.
Weight stablised and started trending down.

Then when I switched to full carnivore - just steak/pork/lamb, eggs, hotdogs, bacon and sausages and lots of salt.
Twice a day, sometimes 3
Carbs well under 20g
The fat starting melt off rapidly, even while I feel so damn full all the time and it's hard to eat over 2000 calories
But it does vary I just eat when I'm hungry and when I exercise more, I eat more.

And my skin just completely changed already - my scalp and hair feels smooth and soft, and no longer mass flakes when I run my hand through it.
Psoriasis patches are starting to flatten down and no longer feel inflamed.

Even coming from Keto there was an adjustment period, and watery poo.... but coming to 2 weeks and it feels like its over now.
And I have cured all my food addictions.
I no longer eat for enjoyment and entertainment, food is mere fuel and building material.

Muscle mass is piling on, and feel full, strength is gaining and I feel OK energy wise, so carbs and fiber are overrated

Goal is get shredded, back to full health, and back to BBall and jumping

Bodyweight is down to 90.8kg, and waist 38 3/8 inches inches as of this morning
The before and after pics are going to be epic!