Adarq.org

Sunday 12th March 2023

Fat loss cycle 4 - Week 10
Height - 5'8.5"
weighed - 82.9kg (-0.4), 183lbs

waist - 33 5/8  (-1/8) inches
hip = 40
upper thigh = 25 3/8 (-1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5   
Chest = 41.5 (-0.25) 
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 20% (-1.4)

Total loss so far - weight 4.4kg Waist 2.5 inches BF% Tanita -3.3%

Macrofactor app true trend weight 83.5kg, (-0.2kg from last week)
Macrofactor TDEE is at 2791 average for the week

Keto intermittent fasting style - averaged 2457 calories over the week, 185g protein, 174g fat, 52g carbs

Friday 10th March 2023

Achey in posterior chain and upper back/shoulders from setting up the monitor yesterday

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

Tendon Rehab - Lower Cycle 2, Week 1, Day 3

Body Weight: 85kg with shoes

snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x45 secs

Suitcase carry, unilateral, marches in place:  each side - 25lbs x 10, 35lbs x10, x10

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

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Rotating sets

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 30kg, 50kg, 70kg, 70kg
45 secs x 75kg - hard, but no pain

Sartorius seated slight bent leg push against opposite leg: 4 x 40secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric x 15kg, 20kg, 20kg, 20kg

Right knee discomfort at top on 20kg,  2/10 right VMO Quad tendon pain on concentric

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SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - 15mm elevated, toes pointed out - 50kg x10
60kg x10
65kg x10 - hard, no pain

Bicep curl ISO : dumbbell, at mid point - 45 secs x 15lbs, 12.5lbs, 12.5lbs

SSB squat: - 4 secs down and up - 30kg x6, 40kg x6

down to parallel, 3/10 right quad tendon pain for first few reps, but OK after

Hammer curl. Dumbbell: 3 secs down, 2 secs up, 75% ROM - 10lbs x15, 12.5lbs 2x10

High Bar squat - 4 secs down and up - half squat - 20kg x10, 40kg x6, 50kg 3x6, 55kg x6 - 3/10 right quad tendon pain

Leg Curl - single leg - end of unit elevated 5 inches - 1 sec up, 2 secs down -  15kg x3, x6, x8, x8 @ RPE 6

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stretch

Wednesday 8th March 2023

mild to moderate aches all over.

Rear obliques quite sore.
Achilles feeling good
Right knee continues to improve, getting my ROM back - Down to 3 inch difference to left vs last week where it was 8 inches

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rest

Monday 6th March 2023

Feel surprisingly good and barely and more sore than yesterday.

Both Achilles insertions achey out of bed, but not too bad
Achey left outer patella tendon. Right knee about the same as current baseline

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rest

Sunday 5th March 2023

Fat loss cycle 4 - Week 9
Height - 5'8.5"
weighed - 83.3kg (+0.2), 184lbs

waist - 33.75  (+0.25) inches
hip = 40
upper thigh = 25.5 (+1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5   
Chest = 41.75 (+0.25) 
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 21.4%

Total loss so far - weight 4kg Waist 2 1/8 inches BF% Tanita -1.9%

Macrofactor app true trend weight 83.7kg, (-0.1kg from last week)
Macrofactor TDEE is at 2800 average for the week

Keto intermittent fasting style - averaged 2698 calories over the week, 205g protein, 181g fat, 73g carbs

Ate a lot more calories this week, especially on a few days, just to test things out.
Didn't lose any fat.
And so yes calories still matter on keto.

Friday 3rd March 2023

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

Tendon Rehab - Recovery

Calf raise ISO, single leg : toes out, slightly bent leg - 3x 45secs
Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Sartorius, seated, internal leg rotation push against opposite leg: 4x 45secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 4x 45 secs -  3/10  down to 2/10 Right VMO Quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 4 x 45secs

Hammer curl tricep extension overcoming ISO : 2x45sec  - 3/10 down to 2/10 right brachialis pain
Hammer Curl: - controlled - 2.2kg x12, 3.2kg x12, 3.8kg x12 @ RPE 5

Wednesday 29th February 2023

Feeling good, crisper feeling legs
Upper body a little stiff and achey
Tendons feeling good
Right quad tendon much better, not much pain now when pressed

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

Tendon Rehab - Lower + Upper push Cycle 1, Week 13, Day 2

Body Weight: 85.8kg with shoes

snatch grip behind the neck press + dislocates with broom

BBall dribbling and Ball control drills - 10 mins
Dancing - 5 mins

Suitcase carry, unilateral, marches in place:  each side - 12lbs x 10, 25lbs x 10 35lbs x10

Split squat ISO on balls of foot, rear leg straight: x35 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 x12

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Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs

Cossack squat ISO :
35 Seconds 3/10 right quad tendon pain
35 Seconds 2/10 right quad tendon pain
35 Seconds 1/10 right quad tendon pain

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,

Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45secs x 70kg x 3 sets -

3/10 achilles insertion pain both sides, down to 2/10 on last 2 sets

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10, 35lbs x8, 45lbs x6
50lbs x11, x10 @ RPE 9/9.5  (PR!! +1 rep on first set)

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain
20kg - 2/10 right VMO quad tendon pain
22.5kg - 2/10 right VMO quad tendon pain

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Rotating sets

Power clean: - 20kg x8
40kg x4  - 2 floor, 2 hang
50kg x5  - 2 floor, 3 hang
Belt
60kg x4 - 2 floor, 2 hang
60kg x4 - 2 floor, 2 hang
60kg x2 - 2 floor, 2 hang
70kg x3 - from floor

Military Press: - 20kg x10, 40kg x6,
Belt - after a power clean rep
60kg x3
60kg x1
60kg x2 @ RPE 9.5
50kg x5 @ RPE 7

60kg sets were pretty hard. Not used to the wider grip in clean catches

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x15,
+15kg 2x8 @ RPE  7/8 

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Snatch grip deadlift :- Oly shoes. Lowered under control  - 80kg x5, belt 90kg x5
hook grip - 100kg x5

Oly shoes, Belt, Straps -
110kg x5 - 0.88 to 0.76 m/s
110kg x5 - 0.83 to 0.76 m/s
120kg x5 - 0.81 to 0.8 m/s

Nano X, belt, straps
120kg x5 - 0.8 to 0.73 m/s

haven't done these in a while, and they felt much better than expected. Lower back felt fine.
120kg sets easier they should have been
Bar speed indicates these are around 70% of e1RM

Dips: - dip shrugs BW 2x20

slow tempo -
BW x6
dip belt + 10kg x4
20kg x 11 @ RPE 9.5

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SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor - 30kg x8, 50kg x8
toes pointed out
60kg x10 @ RPE 7

Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 15 @ RPE 8

SSB Good Morning: - 30kg 10, Belt - 50kg x8

High angle barbell row: - 20kg x10, 40kg x10
50kg x8 @ RPE 6
50kg 2x10 @ RPE 7

3/10 right lower bicep area pain on all 50kg sets

Hanging bent knee into straight leg pike leg raise: controlled eccentric - BW x5 half reps to warm up
BW x11, x10 @ RPE 8/8.5  (+1 rep each set)

Leg Curl - single leg - end of unit elevated 5 inches - explosive, controlled eccentric - 15kg x8 @ RPE 7
17.5kg x5 @ RPE 8
15kg x8 @7

Band horizontal rotations: - Jump Stretch Green average band - explosive - 2x10 @ RPE 7

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stretch

Monday 27th February 2023

mild aches all over. Sore biceps
Legs and ankles feel a bit stiff.
Achilles a little achey
Patella tendons ok
Right QL ok

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rest