Adarq.org

Friday 6th December 2019

band dislocates x20
band thoracic mobility drill on floor (skipped today)
soft tissue work and release session at home
Banded ankle work at home

bodyweight without shoes -  85.5 kg

fasted

BBall practice session - 49 mins
dribble, shooting practice, high intensity moves and layups
A few jumps at the end

ehh vertical back down 2-3 inches, while running jump remains the same - I think it's due to the calorie deficit... I think reactivity is not as a influenced by hormonal changes
Also upper body achey so shooting was kinda bad



Resistance at the outdoor courts

band pull aparts and dislocates to warmup

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW  x8 @RPE 8 +2+2+2

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW x8 @RPE 7, x7
inverted row on stair railing - undergrip - explosive - BW 2x6, x8 @RPE 8



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back at home

started feeling dizzy so broke fast with some nuts

supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat first rep paused - 40kg x5

High bar squat all paused - 40kg x5+1 hold at bottom for 10 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 115kg x1

80% of e1RM - 3 mins rests - explosive - 105kg 3x3
5 mins rest - AMRAP 105kg x 7 @ RPE 9.5

Squats were hard once again at 80% of e1RM - seems more of an issue at these loads after BBall than with the lighter % sessions.

Didn't think I'd get over 5 reps on the AMRAP set, and the last 2 reps were brutally hard.
I seem to get way more fatigued by the worksets at 80% than at 70-75%, so I will drop the AMRAP next time around, and just do 3x2, as the third set of the 3x3 feels quite a lot harder, despite having reps in reserve.

Also noticed last week the bar sits uneven on my back, it is inclined to the left side... I tried to fix it today, but still no difference.
I think it might be due to the tightness on my left shoulder compared to the right....

<a href="http://www.youtube.com/watch?v=N68ZmEYq0mo" target="_blank">http://www.youtube.com/watch?v=N68ZmEYq0mo</a>


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 100kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 55kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell -  5 inch +40kg 2x15
high angle single arm row, elbow out 24kg kettlebell - x16@RPE 8 +4+4+4
barbell split leg leg calf raise - rear leg elevated and non working - 40kg  x25 @RPE 9
Wall tib raise - body at 45 degree angle - BW x19 @RPE 9 +5+5+5
Standing single leg raise - lightest band I have - straight legs x12 +4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

One arm loaded carries 24kg kettlebell x 60 secs walk around front yards, each side


released upper traps on loaded bar

stretch



===

3400+ calorie burn for today, not including weights

ate 2700+ calories

Sunday 8th December 2019

Week 16
Height - 5'8.5"
weighed - 84.9kg (-1.5 ) 187.2lbs
waist - 34.5 inches (-0.25)
hip = 40 (-0.5)
upper thigh = 25.5

Tanita scale bodyfat% = 22 (-0.2)

Total loss so far - weight  18.4kg 40.6lbs  Waist 8 3/8 inches  BF% Tanita 10.3%

Didn't think I would crack 85kg this week but somehow I had a big woosh last night
Not much waist drop despite that, maybe my erectors grew as well.
And my legs feel much bigger and the measurements, or the no change seems to back that up.

I feel my real BF% is closer to 20% at least but the Tanita has not budged much since 2 weeks ago.
The Navy formula says I'm 18%
I have skin calipers, but too lazy to use, but it should be ok now as my skinfolds are easier to grab at this stage.

I should take some progress pics today.

---

Been thinking of changing the 2 rest days before my sessions into maintenance days
Which also happen to be the growth/recovery days after the previous training days
This would slow down the fat loss by 25%, but allow me to jump, train, and get stronger way faster

current schedule
day1 - Bball/jump/train
day2 - 1 hour of walking- with 2+ mins of backwards walking up a hill in the middle
day3 - BBall/jump
day4 - walk - as above
repeat

So if day 2 and 4 are at maintenance, the gains and recovery from day 1 and 3 would improve, and in turn allow for better performance on those days

--

Still have that pain and needles feeling at the front right foot, along with tenderness in my frontal outer ankle, which still hasn't changed much in 2 weeks.

Some aches still present from last training session

damn good work on that weight loss.

lots of weight loss going on lately around here.

Monday 9th December 2019

Achey knees and ankles, but felt better after walk and dinner.
Shoulders also quite achey
CNS feels OK despite all the jumping yesterday.


fasted
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band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work
stretches


65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

---
14 hour dry fast, 3 hours with water
2700 calorie burn

ate 1900 calories

Quote from: adarqui on December 08, 2019, 03:09:02 am

damn good work on that weight loss.

lots of weight loss going on lately around here.

Thanks, almost a 45lb plate worth of weight, boggles the mind when you think about it! 

When you put it that way, it’s insane!

Wednesday 11th December 2019

Shoulders and lower erectors achey, but not much else is, and CNS does not feel drained!
Legs surprisingly are not sore, even with that single AMRAP set - they actually feel bulgey and nicely toned 
Seems skipping the upper body stuff and my sub-maximal training keeps you much fresher.

Survey says I should jump well tomorrow... but we shall see....

fasted
----

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work

soft tissue work on subscapularis
stretches, tons for subscapularis - recommended for anyone that sits a lot... this is what is holding me back on a good squat bar position, plus pecs

64 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

---
20 hour fast
2800 calorie burn

plan to eat 1700 calories

^^^
Tutorial on how to do a muscle up:
1) Be a shredded ripped gymnast beast, so much that the yt screenshot looks like those medical anatomy dolls.
2) Just do the muscle up or whatever calisthenics u feel like with ease.

Sorry, i had to 

Friday 13th December 2019

Friday 13th wooo 

A bit beat up and achey upper body, my biceps more so than other areas for some reason.
Both ankles achey around the Achilles area
Thankfully my right quad tendon doesn't feel sore.


fasted
----

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work

soft tissue work on subscapularis
stretches, tons for subscapularis again

Also figured a nice relaxing stretch that hits the pec minor/pecs, and subscapularis, that you can do while lying on a bed
A bit like this - but with palms facing down


You start with your arm perpendicular to the body, should feel your armpit scream. Holds for a minute or two.
Then move down into a bent arm position like your holding a narrow grip squat. hold for more mins.
Then move back into the position in the pic. hold.
Then move up and down between all the positions for a few reps dynamically

end goal is to be able to do this - which I used to easily do back in my 20-30s...




63 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

---
20 hour fast
2700 calorie burn

ate 1900 calories