Adarq.org

Sunday 21st August 2022

Fat loss cycle 3 - Week 14
Height - 5'8.5"
weighed -  90kg (+0.1 ), 198lbs

waist - 35 7/8inches
hip = 42
upper thigh = 27 1/8 (+0.25)
Right calf = 16 
Neck = 15 7/8
Chest = 43
Right Arm (flexed) = 15.5
Wrist = 6 5/8

Tanita scale bodyfat % = 24.7% (+0.1 )

Total loss so far - weight -0.7kg Waist 2 inches BF% Tanita -1.5%

Phone app TDEE Calculator is at 2828 calories
Averaged 2790 calories over the week, 181g protein, 178g carbs,  141g fat.

No major change this week apart from my legs blowing up

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Big drop in soreness, felt decent enough
Spring is approaching, had the urge to go to the BBall courts and just dribble/shoot around

Achilles and left patella tendon, while not fully healed felt good enough to start loading them lightly

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While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 5/10 pain in the adductor region on first set which decreased by third set

Sartorius, lying on back, stretched ISO push : 4x 45secs
2 sets holding leg in the air , resisting gravity, 2 sets pushing down into bed at 70% effort

Waking  mobility work and upper body stretches
soft tissue work on feet and calves

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BBall practise session at WLC outdoor courts - 40 mins

Bodyweight without shoes ?

At the courts
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle  - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Dribbling drills - 15 mins

Low to medium intensity shooting and dribbling and moves
did a few layups off 1 and 2 legs

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5 x 3 inch hop landing on 1 leg, alternating sides

stretch

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It's like I never took a break, shooting, moves and timing was still decent
No discomfort from my achilles or left patella tendon during session.
Some random minor twinges from right inner left side heel post session, but nothing out of the ordinary or worse than before.

Tuesday 23rd August 2022

Felt Ok today, but right QL feeling achey.

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While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased by third set

Sartorius, lying on back, ISO : 3x 45secs
holding leg in the air, resisting gravity

Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs

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Waking mobility work and upper body stretches
Soft tissue work for whole body


Tendon health+rehab -  Low fatigue Week 6 - day 3

Bodyweight with shoes, winter clothing - 91.6kg 

BBall ball control and dribbling drills - 7mins OK

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold x30secs
Side plank, legs bent: x 30 secs

Rotating sets - 1 mins rest

A1) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg, 20kg
A2) Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 2x45 secs

B) Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs

C)Calf Raise - single leg - BW full range warmups 
at slightly above neutral with 1 inch ROM slow raises - SSB with slight knee bend - 45 secs x30kg, 40kg, 40kg, 40kg

Adding the slight knee bend feels like it loads the achilles much more

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Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 5x10 secs

Olys - Clean high pull: 20kg x6, 60kg x3, 80kg x3, 90kg 2x3

High bar squat: - Oly shoes - controlled eccentric - 20kg x10, 60kg x7, 80kg x7, 100kg x3, belt 100kg x3, 115kg 2x3
belt
130kg x9 RPE @9
130x5 RPE @7

This put e1RM around 173kg
Made bigger jumps during the warm up sets and 100kg felt much harder than usual, but 115kg and 130kg all felt ok
I didn't expect to do 130kg for this many reps, but after the first 3 felt easier than expected, I decided to keep repping it out.

Sumo Deadlifts - lowered fast - Belt, hook grip - 90kg x3, 120kg x3
Belt straps
140kg x6, x5 @ RPE 6

140kg felt surprisingly easy, even after squats. Used narrower stance, semi-sumo, which could be a reason.

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Rotating sets - 1 mins rest

A) Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10
35lbs x13 @ RPE  8
35lbs 2x11 @ RPE 8

+1 rep each set

B) Single arm dumbbell row, head supported : - controlled eccentric - 45lbs x10,
67.5lbs x12 @ RPE 8
70lbs 2x10 @ RPE 7/8

Bumped up dumbbell 5lbs

C) SSB split squat: 2 hand supported, oly shoes - 1 sec up, 3 sec down - BW x12, 30kg x10, 50kg x8, 70kg x8
2 min rest between sides
80kg x10 @RPE 7.5
80kg x8 @7

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Rotating sets 2 mins rest

Single arm deadlift hold: - 10 sec hold x 40kg, 50kg, 55kg, 55kg Left hand near failure

Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 15lbs x7, 25lbs x10, 35lbs x10

Thursday 25th August 2022

Still fairly sore, but feeling decent mood wise, and body feels cripsy

Achilles feel good, even after that combo of intensive ISOs and walking yesterday

Lightest bodyweight in a while, down to 88.6kg this morning, looking leaner.

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While lying in bed, upon waking

Single Bent leg, internal rotation ISO -  3x 45 secs
both sides had a 4/10 pain in the adductor region on first set which decreased to 1/10 by third set

Pec minor stretch, posterior shoulder ISO combo, lying on back : 3x 45secs

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


Shoulder Health and tendon rehab

Bicep curl ISO, stretched range: 2x 25 secs
Hammer curl tricep extension overcoming ISO :  2x 45secs

External rotation ISO, scapular retracted and depressed : 3x 45secs

Split squat ISO on balls of foot, rear leg straight: 45 Seconds
Seated, single leg push into floor ISO heel off the floor, 90 degree knee angle - 70% effort 3x45 secs
Calf raise ISO push against wall. Single leg knee slightly bent - 70% effort 3x45 secs

Peroneal rotation ISO against wall - at 70% effort - 3x 45 secs
Wood chop ISO push : each side 3x 45secs


External rotation roll up -  Swiss Ball : 2x12
Ball circles at wall - Swiss Ball 2x24 (12 each direction)
Lateral ball circles at wall - Swiss Ball 2x24 (12 each direction)

Lying face down, side butterfly raise: 1.6kg 2x12
feeling way easier now

Super set
Lying face down, arms straight out to sides, Palms down raises: 1.6kg x20,2x30
Lying face down, Palms up, arms by sides raises: 1.6kg 2x30

Getting much easier, will go up to 2kg next time.

Saturday 27th August 2022

Still a little sore, but better sleep, and that certain crispy feeling in my legs and hips when doing my waking mobility work and bodyweight sumo deadlifts
told me my body was ready to train again

Left rib still hurts when I take a big breath, but much better

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

Soft tissue work - for whole body

Tendon health+rehab -  Low fatigue Week 7 - day 1

Bodyweight with shoes, winter clothing - 91.6kg

general mobility drills

Sartorius leg lift ISO, while pressing foot against wall - 70% effort 3x45 secs
Peroneal External foot rotation ISO against wall - leg slightly bent 70% effort 3x45 secs

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30 secs
Side plank, legs bent, upper leg abducted: x 30 secs

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Rotating sets 1 mins rest

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 sec Concentric, 42 sec hold at 60 degrees, slow eccentric - 15kg, 20kg, 25kg,
45 sec ISO push against 60 degrees strap at 70% effort - 30kg, 32.5kg, 35kg, 37.5kg

left patella tendon felt a little achey today

B) Suitcase carry, unilateral, marches in place: - 35lbs 2x10
warm up core and QL

Half kneeling weight shift: - 10kg plate 6x10 secs

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High bar squat: - slow eccentric - 20kg x10, 40kg x10, 60kg x10, 75kg x6, 90kg x5, belt on  105kg x5, 120kg x5 
belt, controlled eccentric
130kg x5 @ RPE 6.5
140kg x5 @ RPE 8.5 - puts e1RM at 168kg 

Squats didn't feel too heavy on my back, and good form overall.
Getting ever closer to my 140kg x10 goal.

Flag press, 2 handed: - scapular retracted and depressed: plates 5kg x12, 10kg 2x15 @ RPE 5/6

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Rotating sets 1-2 mins rest

A) SSB Good Morning: - oly shoes - 30kg x10, 50kg x10, belt on 60kg x8,  70kg x8
belt
80kg x8 @ RPE 7
85kg x8 @ RPE 8

B) Close grip triangle push up: BW x12 on bench, BW x10
10kg plate on upper back  x8
15kg in backpack X 16 @ RPE 7 (PR!!)
15kg x12 @6

C1) SSB or weighted single leg Calf raise ISO: - knee slightly bent - BW x 45 secs
45 secs x 30kg, 50kg, x60kg x60kg
C2) SSB or weighted single leg Calf raise -  3 sec down, fast up, 1 sec hold at top - 3/4 ROM -
50kg x10 @ RPE 7
60kg x10 @8
Pain free

D) Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg plate in hands x9 @ RPE 8
3x8 @ RPE 7

lower RPE on all sets

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Rotating sets 2 mins rest

A) High angle rows - 20kg x12, 40kg x10, belt 60kg x6, 70kg x8
belt
80kg x8 @RPE 8.5

B) Ghetto Seated calf raise, single leg: on IronMaster leg extension attachment
Tempo 3 secs up and down - 20kg x10, 40kg x10
60kg x12 @ RPE 5
70kg x12 @8

It worked fairly well, but since I had the bench inclined up a bit, the stack felt like tipping at the top...
And the lever arm is much shorter than proper units, so even with one leg, I will need to use 80kg to get a decent load.
The load rating of this attachment is 90kg... so probably not viable long term, but it felt comfortable
Might feel heavier doing in on the opposite side

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Leg Curl - single leg - end of unit elevated 5 inches - toes pointed, explosive - 10kg x10
15kg x10 @ REP 7
17.5kg x12, x10 @RPE 8

i just picked up a used bench today that has one of those attachments on the end, had not occurred to me to do calf raises with it. will have to give that a try.

You will need a block of wood or something similar to prop the arm up so you can get into position, unless you want to curl the weight up everytime

Monday 29th August 2022

Minor aches, feeling decent
Held back on the arm work yesterday, and thankfully no major DOMs

Achilles feeling OK

rest day
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Waking mobility work and upper body stretches - lat and pec stretches

Single leg calf raise ISO, knee slightly, above parallel - 3x50 secs
Wall sit, single leg - 60 degrees 3x50 secs

felt really good after these

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A Rogue Scout reverse hyper came up for sale second hand. Seriously tempted...
It's foldable and portable, a major selling point for me in my garage setup
Everything I get has to serve more than one purpose
But it's more than a one trick pony, for reverse hypers only,  although it also makes a nice table top
You can do leg extensions, and leg curls, more like a seated leg curl machine where the posterior chain is stretched
Plus other more cable type movements like rows, face pulls, curls, extensions and chest supported variants by lying on top the bench
But unlike other machines, the arm has some swing to it, which can be an advantage plyometric wise and safety wise for single joint movements

Wednesday 31st August 2022

Upper back a bit a achey.

Tendons liking the single leg wall sit and bent knee into wall calf raise.
Been thinking that I need to start targeting the soleus, as Achilles healing has plateaued somewhat just hitting mostly the gastroc part.
It just doesn't feel like tension is reaching the right spots.

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Morning mobility work and upper body stretches

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Tendon health+rehab -  Low fatigue Week 7 - day 2

Bodyweight with shoes, winter clothing - 91.9kg

A bit of dancing... music was playing, just couldn't help it while setting up for the workout
BBall ball control and dribbling - 5 mins - decent

split squat ISO, rear leg straight, on balls of feet, at 90 degrees knee angle - x 30 secs
Front plank hold: x 30secs
Glute bridge hold, with knees pushed inwards x30secs
Side plank, legs bent: x 30 secs

Heel touch downs, single leg, off 7 inch step: - slow eccentric - x10
Half kneeling weight shift: - 10kg plate 6x10 secs

A) Leg extension ISO, single leg - end of unit elevated 5 inches - 3 slow reps, 10 sec hold at top. 30 sec hold at 60 degrees  - 15kg, 20kg

B) SSB bent Calf Raise ISO - single leg - stretch range - 45 secs x 10kg, 20kg, 30kg, 40kg, 40kg

2/10 pain on right Achilles inner insertion area on both 40kg sets
2 for 1 - loading both the patella and achilles with the bent knee

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Pull-up Scapular shrugs: - BW x12 Wide grip BW x12, Chin grip x12

Rotating sets - 2 mins rest

A) Chin up - leg assisted x10
controlled eccentric - BW (92kg) x5

chain belt
+5kg x5
+10kg x5 @ RPE 7
+12.5kg x5 @ RPE 8  --> puts e1RM at 125kg total weight

B) Safety bar Squat - Oly shoes - controlled eccentric - 30kg x6, 50kg x8, 85kg x8,
belt
100kg x8
110kg x8 @ RPE 7
120kg x8 @ RPE 8.5  (PR!!!)

Puts e1RM around 154kg
7 weeks ago 100kg was pretty damn hard, have improved quite a bit since then

C) Single leg split stance tibialis raise, in oly shoes - BW x8
+5kg x10, x8 @ RPE 7/8

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Rotating sets - 1 mins rest

A) Offset, semi single arm pushup on bench: - on 20 inch bench BW x3
20 inch bench -
BW x 11 @ RPE 8  (-1 rep)
BW x9 @ RPE 8

These are soul destroying, will switch to something easier on my core....

B) SSB Calf Raise - single leg - 3 sec down and 2 sec up, 1 sec hold at top -  full range BW x8,
30kg x8, 35kg x8

C) Split leg Romanian Deadlift - 20kg x8, 40kg x8, 60kg 2x10 @ RPE 7
hard and easy at the same time....

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Dumbbell bench press: Close grip, dumbbell touching
35x15, x12 @ RPE 7/6

Seems like anything other than ultra close grip hurts in different areas in both shoulders :/

Leg extension ISO, single leg - end of unit elevated 5 inches - 3 secs up and down - 20kg x10, 25kg x8 @ RPE 8

Reverse hyper: - incline bench at 45 degrees - BW 2x15

Ghetto Seated calf raise, single leg: on Iron Master leg extension attachment
Tempo 3 secs up and down - 40kg x10, 60kg x10, 80kg x12 @ RPE 5

Still too easy at 80kg, so not really viable

Been doing reverse hypers on my inclined Iromaster bench, didn't think about popping it up on the racked barbell to make it sit flat 
But instead of using a band, I will hang a loading pin from the bench, and then attach strap to it


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


V2

You could actually just leave the dip belt on your waist as per normal, tuck the plates behind your legs, and still do it on the safety arms or incline bench as above

<a href="http://www.youtube.com/watch?v=J_watf7B8Sw" target="_blank">http://www.youtube.com/watch?v=J_watf7B8Sw</a>