Adarq.org

- run 30:57, 5.54 km

- bouldering x 90 mins
the gym uses a color-coded grading system, where each color overlaps with the ones above and below it. idea is that yellow is vb (beginner, very easy), red is v0-v2, green is v1-v3, etc. i've gotten to the point where i can do greens and most purples (v2-v4) on the first try, and have been getting some oranges (v3-v5) but it takes a bit and isn't always pretty. made progress today on two black routes (v4-v6) but didn't manage to complete either. will pick them up again next time. in both cases it's because there's a kind of move and body position that i just have never done before and am pushing the edge of my range of motion to do.

my approach now is to do some mobilizations and then repeatedly climb a bunch of yellows an reds before starting in on something harder, skipping over greens because they're easy enough to do first time but still can be a little tiring.

- circuit x 2
-- push up x 20
-- TTB x 5
push ups are good for post-climb because they stretch my wrists out

- shrimp squat x 5/side
- front scales x 5/side
- back scales x 5/side

- run 26:44, 4.51 km

01-06-24

Assisted OAC
-20 x 1
-15 x 1
-10 x 1

OAC Negative
+8kg x 1
BW x 1, 1

22mm Grip
45 x lots

DB Flye
15 x 12, 9, 7

Pushdown
30 x 16, 14, 13

DB Preacher Curl
15 x 5
12.5 x 11, 8

Lateral Raise Kas Set
7.5 x ~21+7+10

Hammer Curl Kas Set
7.5 x ~18+6+6

Notes

Going to freestyle training for a bit. Away for a week for a friends wedding soon. Back to serious programming after that, probably.

Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.
I don't eat any veges, but depending on you definition of a vegetable... cucumbers and avocados are more fruit than vege
I avoid all leafy things, seeds and grains

Meat, fruit, raw honey, maple syrup, A2 milk, cheese is all I eat


 

Friday 31st May 2024

Upper body moderately achey from yesterday, much less than expected.
Lower body still fairly sore... posterior chain also more sore from the high angle rows yesterday.

Plus hamstrings got worked today when I went to pick up 6 second hand Hansu 25kg calibrated plates from Facebook Marketplace...
Originally was only ment to get 4 plates, but the guy had 2 more and the whole lot was cheap, so why not.

Not that I need 150kg more weight, but I wanted these for easier loading on chins and dips and other things
As these are much thinner than my 20kg bumper plates, and even the regular rubber coated 20kg plates.
Six of these 25kg plates occupy the space of three 20kg bumper plates...
Although I doubt I need to do 150kg chins or dips anytime soon 



Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: - pushing into floor at 70 % effort
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in

Popliteus internal foot rotation ISO, against floor : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs

Wall sit: - pushing into floor at 70 % effort - 2x33 secs   - 3/10 Patella and Sartorius lower tendons pain on first set

Peroneal external foot rotation ISO single leg : 3x33 secs

Wall sit, single leg. heels off the floor : - pushing into floor at 70 % effort - 2x33 secs

---

Walking - 28 mins

- run 26:50, 4.78 km

- bouldering x 90 mins
crowded, it's really better to go in the morning. made it hard to concentrate.

- run 28:25, 4.71 km

- stretch x a bit