Adarq.org

i like the one ur getting the best. one with white on the bottom kinda looks like half tights poking thru, dno. i'm not a camo fan but that's decent camo (not annoying army camo).

One of my BBall shorts I have incoming - hopefully it looks OK on me
I couldn't decide between 2Xl or 3Xl as these asian sizes tend to run 2 sizes smaller - I normally wear between L, and XL for baggier look
57 vs 59cm in length

yes I'm a sucker for camo look gear 



The pockets have zippers, unusual.
Li Ning Badfive branded stuff. I may get the white one later as well



Getting the green Camo one as well in a smaller 2XL size



pretty cool design, but i couldn't see me wearing it, as I'm an introvert 



customer pic wearing 3XL, at 5'6".....



Looking at the pics it seems the fit is more slim fitting on the legs, so better larger size than too small

Saturday 21st December 2019

feel beat up, achey knees....
Under 7 hours sleep the past few days, and I can feel a difference in recovery.

fasted
----

various thoracic mobility work
stretches

55 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

plan to eat 1700 calories

Sunday 22nd December 2019

soft tissue work and release session at home
Banded ankle work at home

something really painful in my left glute when I release it against the wall and massage ball!


bodyweight without shoes -  84.6 kg

fasted

BBall practice session at WLC outdoor courts - 60 mins

band pull apart star drill - 10 reps each axis
band dislocates x15

dribble, shooting practice, high intensity moves and layups
Jumps , and dunks on 8 feet netball rim at the end

decent session.
Jumps went better than I expected, give how I felt.
About the same as my current bests.
Standing vertical is now the same as my running jump was a few weeks back, on the 9 feet backboard.

---
back at home - Lower body

broke fast with 3 Macadamia nuts and 2 cherries, was feeling a bit dizzy.

supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat Bar x5, 40kg x5

High bar squat - Bar x 8, 40kg x5, 60kg x5, 80kg x2, 90kg x2, 100kg x2, 110kg x1

70% of e1RM - 3 mins rests - explosive - 92.5kg 2x5, 2x4

Lowbar squat - 80kg x3, in flat shoes 60kg x3
Highbar squat - bare feet/socks - 60kg x3

Squats felt decent today, feeling a bit stronger, so may do a rep out next session to get a new e1RM
Still feeling unbalanced when I push though, seems like my right leg does most of the work....

Tried different stuff out afterwards - low bar squat feels so awkward.
But high bar squats in barefeet/socks felt good, now that my ankle mobility is better, and my right ankle is no longer impinging.
So I may switch to bare feet squats next session.
Better for knees, and the slope of the garage means it's not quite flat anyway


Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo barefeet - 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 40kgx5,  60kg x11
front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 90kg x5, 110kg x10

switched to barefeet on Deadlift+RDL combo.


Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - barbell -  5 inch +60kg x10, 70kg x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, x9 @RPE 9.5
single leg calf raise - on 1 inch elevation - 27kg x17
Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +27kg x8

Upped step ups to 70kg, felt good.
BSS takes so long to setup and just hard to load well, plus I mostly just feel it in my glutes, will drop it next time.

Standing single leg raise - light Jumpstretch band - explosive - straight legs x12 @RPE 8
Lateral squat - BW x10, 20kg bar x 10 each side, continuous

Lateral squat is brutal, and good for flexibility, will replace BSS with these.

stretch


===

3500 calorie burn for today, not including weights
ate 2600 calories

Tuesday 24th December 2019

Still sore all over, from last session, and a little banged up feeling, but felt much better after soft tissue work


fasted

bodyweight without shoes - 85kg

soft tissue work at home for whole body


BBall practice session - WLC outdoor courts - 60 mins

band pull apart star drill - low tension x8 reps each direction
band dislocates x 20

dribble, shooting practice, and intense dribble and moves.
15 mins worth of jumps and  jump technique practise

Shooting was kinda crappy, achey upper body, but I did nail a fair few 3s, just my floaters from my usual postioin from each side behind the backboard, seem pretty bad lately
I did a few early jumps that didn't feel particularly good, combined with the soreness, I felt like I had no lift.
But I did eventually get some good jumps in at least as high as my current bests.
Did more verticals and slow 1 step jumps today - half+ hand over 9 feet on vertical, and consistent touches on 9'4" backboard for the first time.
About 25 inches then... maybe I'll hit 26-27 next in 2 days time...

tested out my 2XL Under Armour blue/white shorts today, they are pretty big and baggy on me, but the XL sized version is also not baggy enough...
overheard a comment from some people coming to the courts, about the size of my shorts, as I was balling topless with full length compression tights 
Gives me a bit of that T-Dub look 



stretched lower body

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum   low tension x 10 each

+ = 30secs rest

alternating sets - 2 mins rest
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW explosive 2x12 @RPE 9 on last set

inverted row on stair railing - undergrip - explosive - BW 3x7 @RPE 7
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x7 @RPE 8

Nice, some big gains on dips, can maybe do 13+ reps now?
Pushups bothered my left shoulder in certain elbow angles, had to find a pain free groove...

stretch


Back at home

High angle single arm rows to ribcage - elbow out - 12kg x8, 22kg dumbbell x 5, bands 30kg x5
27kg Dumbbell - slight pause and explosive - x9 +4+4+4 @RPE8

One arm loaded carries - 24kg kettlebell x 70 secs walk to front yard, then backwards walk to start

3 axis lateral wall slide for cuffs lightest band - dual bands x 10 each axis/side
vertical wall slide for serratus activation lightest band hooked around back to hands x 10


stretch


---

20 hour fast

3500+ calorie burn
plan to eat 2200 calories

in other news - I got more camo gear coming, Nike dri fit stuff, although i won;t be wearing camo tops and bottoms together 



And my dad donated his PowerTube Pro PTP tubing/band system to me.
It has door/pole attachments, handles, ankle/wrist loops, with various tube bands of varying resistance you can combine.
So this will increase my exercise selection in my garage.
A bit like cable/pulleys, and gives about 60kg resistance with all bands in place.

Wednesday 25th December 2019

surprisingly sore in my posterior chain, while upper body doesn't feel too bad


----

soft tissue work on subscapularis

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
banded stretches for shoulder/pec/lat etc
dislocate broom stick stretch x 1+min
various thoracic mobility work

3 axis lateral wall slide for cuffs - lightest band - both sides of band x 10 each axis/side

stretches

60 min walk/hike

mid way through walk
backward walking up a 30-40 degree sloped path x 50 secs
backward walking up a 20-30 degree sloped path x 2+ mins


---
12 hour fast
2900 calorie burn

About 3500 to 5000 calories eaten at a rough guess

---

So I did a rough calculation using a spirit level app on my phone

squatting in my garage, foot angle.

Barefeet, facing down the slope = 1 degree
Oly shoes, facing down slope = 5 degres, facing up slope = 2 degrees

Facing down the slope in shoes like I'm currently squatting adds like an inch to the heel in total, which I think stresses the knee too much.
Facing up the slope holds promise as the angle is not too bad, only adds about 5+mm at most
Bare feet/socks felt good the last time I tried out

Something for me to ponder.....

Thursday 26th December 2019

soft tissue work and release session at home
Banded ankle work at home

Holding quite a lot of water weight from the pig out last night

bodyweight without shoes -  85.6 kg

broke the fast before heading to the courts, which may explain the lack of energy....

BBall practice session at WLC outdoor courts - 60 mins

band pull apart star drill - 10 reps each axis
band dislocates x15

dribble, shooting practice, low intensity moves and layups
A few casual jumps at the end

EHhh had no energy/pop today, so just took it easy, and shooting mostly jumpers and 3s.
Did a few casual running jumps at the end, 4 inches lower....

So much for 5+k calories doing anything positive :/


---
back at home - Lower body

supported ATG split squat BW x10

facing down garage slope, in socks/barefeet

rotating sets between the squats
front squat Bar x5, 40kg x5, 60kg x5
done after main back squat sets 70kg x5

High bar squat - Bar x 8, 40kg x5, 50kg x 5, 60kg x5, 80kg x3, 90kg x2, 100kg x2, 105kg x1

110kg x6 @RPE 9

75% of e1RM - 3 mins rests - explosive - 102.5kg x4, x5, x4

<a href="http://www.youtube.com/watch?v=t1ljTqmwTWs" target="_blank">http://www.youtube.com/watch?v=t1ljTqmwTWs</a>

So I did all squats in socks for the first time today, and it felt good.
Way different to oly shoes... a lot better to push from the bottom, but felt it more in my lower back, from slightly greater forward lean at a guess.
Oly shoes tend to throw me forward, which I didn't notice happening at all in barefeet.
Narrower stance width sets felt better.

110kg x6 with a rep in the tank = 132kg, 290lbs  e1RM
So I'm good for almost a 26 inch vertical jump, and around 29-29.5 inches off the run, so I should be getting close to touching that 9'10" rim now, need 30 inches, but the thicker part of the back part of the rim should be in reach....

I went 2 inches wider on grip width, and while it felt more unstable, at least no left shoulder pain!


Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo barefeet - 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

Lower back felt worked pretty well on back squats so I dropped the Good mornings today.

Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - barbell -  5 inch - front squat grip, left side only 70kg 2x15, high bar grip 70kg 2x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x10, x9 @RPE 9.5
single leg calf raise - on 1 inch elevation - controlled eccentric, 27kg dumbbell x19, x18

Used clean grip front squat grip on first 2 sets of Step ups, so dropped the front squat supports as my upper back was worked pretty well already today
maybe time to move away from stepups as I'm already strong enough on them

Standing single leg raise - light Jumpstretch band - explosive - straight legs x13 @RPE 9
Lateral squat - BW x10, 30kg bar x 7 @RPE 8 each side, continuous

I tried natural GHR and few other banded exercises, and too much hassle to setup.


stretch


===


3600 calorie burn for today, not including weights
ate 3100 calories

Got my blood test results back from last week back

triglycerides went from 2.1 to 0.7, 0.2 above minimum normal range
Cholesterol/HDL 5.8 to 3.3, under 5.0 is normal

fasting gulcose is higher though... 5.0 to 5.8

Sweet - some dude is selling all of this



Going over tomorrow morning and grabbing these -
in $AUD

20kg IronEdge Comp Bar $100
5kg Bumper Plates pair $30
10kg Plates pair $20
5kg Plates pair $10
2.5kg Plate pair $5
1.25kg Plates pair $5
EZ curl bar $20
Spring collar pair $5
Olympic collar pair $5
(2) IronEdge soft low plyo boxes $20 -  maybe these 2 need to see in person first, thinking the could be useful for various things as they are foam based, so nicely padded. Like foot rest for Bulgarian split squats, or pad for natural GHR etc

I know the bar is worth over $400 brand new and probably a lot better than my current bar, so keen to get another bar so I can have two exercises setup - ie squat and deadlift etc
Plus the EZ curl bar for doing other exercise for when an oly bar is just too big.
More plates so I can setup two bars

Will also grab 4x 20kg plates, with handle holes, second hand as well from another guy, useful for warming up when I'm too lazy to strip one of my dumbbells, plus extra plates for the second bar

Then just 2x10kg plates, and maybe a Safety Squat Bar and I'm set 

The squat stands are tempting as well, can handle 500kg load and going for half price, but $400 is still a lot...