Adarq.org

Thursday 25th April March 2024

Training bodyweight finally under 90kg
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago

Cranked up the volume this session

Reboot - Week 20, Day 3 - Upper weights

Body Weight: 89.9kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

BBall ball control drills 5 mins

Lateral squat ISO: 1/4 squat depth -  x33 secs,  2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in

I put a scale under my foot and it showed around 110-115kg of force, so not that much load

Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Heel touch downs, single leg, off 8inch step: BW x12

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rotating sets

Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10

Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5  (+1 rep)


Hatfield Safety bar squat: - Reebok Nano - controlled -  30kg x10, 50kg x8, 60kg x6, x2

Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8

Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7

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Rotating sets

High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7

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Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10

Chin up - leg assisted - 2x12 @ RPE 8

Side bend: 35lbs x6, 65lbs 2x12 @8 

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Rotating sets

Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8

Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9

Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8

Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8

Saturday 28th April 2024

Full rest
Much less deep down soreness now, but still pretty sore, especially my hamstrings



Sunday 21st April 2024

Fatloss cycle 1 - Week 3

Height - 5'8.5"
Weighed - 87.7kg (-0.1)    Macrofactor app trend weight - 88.3kg (-0.2)
Waist - 35 5/8 inches (-0.25)
Hip = 41.5 
Upper thigh = 26.25 

Total loss so far - weight  -1kg  Waist -0.75 inches 

No major change in weight, but waist down, and hip/legs stable, so likely some muscle gain.
Quads do feel bigger

Carnivore diet - averaged 2084 calories for the week - 184g protein, 145g fat, 13g carbs

Monday 29th April 2024

Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos

What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...


Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
45 secs - straight

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs

Peroneal external foot rotation ISO single leg : 3x45secs

External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position

Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push :  70% effort 3x45secs

Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds

Popliteus bent knee internal foot rotation ISO : 4x45secs

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Walk - 24 mins