Adarq.org

Monday 20th May 2024

Somehow less sore than yesterday
Was expecting my quads to be really sore, but not too bad.
Erectors are pretty sore though

Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 5x33 secs

Reverse curl overcoming ISO :against opposite arm - 4x33 secs

Sartorius bent leg ISO pull against opposite leg : 4x33 secs
Peroneal external foot rotation ISO single leg : 3x33 secs

Single leg, kneeling quad push into couch ISO: 4x33 secs

21-05-24

OAC Negatives
BW x 1
+5kg x 1, 1
BW x 1, 1

Good Morning
95kg x 4 sets

Reverse Nordic
+14 x 5 sets + BW drop set

Barbell Row
85 x 5 sets

EZ Bar Curl
27.5 x 5 sets

Neck Curls
+5kg x 3 sets

Lateral Raise Kas Set
7kg x 1 set

Hammer Curl Kas Set
9kg x 1 set

Notes

Kas set is as follows: Do a shortened overload movement until you can't get ~85% full rom, do a lengthened overload movement until failure, do the shortened overload movement again until you can't move the weight any more. So for laterals, it's standing, lying, standing. Curls it's standing, preacher, standing.



Random pic of my current physique my mom sent move. Maybe delts and arms aren't a weak point...though this is with a pump

17 April

DEADLIFT :
10 @ 30kg
8 @ 50kg
8 @ 70 kg
5 @ 50 kg
5 @ 90kg
3 @ 100kg

SEATED DB OHP : 4x10 @ 17.5 kg  each hand
SEATED CABLE ROW : 4x10 @ 65 kg
DB HAMMER CURL : 3x12 @ 15 kg each hand
DB TRICEP EXT :  3x12@ 17.5kg

Nice and strong.

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20 April

Run 7.5K @ 44:05 ( 5:52 pace )

Horrible run. A whole 30''/km slower than last week.
Legs were still tight/sore from deadlifts 3 days ago.
Also TDI is here, last night it was 22'C / 80% humidity. It's not that bad but body wasn't ready.

Quote from: Joe on May 15, 2024, 07:48:12 am

legs remain a strongpoint thanks to prioritising them when I first got into training.

To wit, need new jeans and struggled through several stores today before realising I'll have to either (a) embrace the boot cut life or (b) buy from one of those "jeans for people who squat" brands I see advertised on instagram 

not that you asked, but since this is something i struggled with in my 20s, couple suggestions. (NB: my thighs are not as big around as they were 8-10 years ago but they're still pretty big relative to my waist, and my calves are muscular enough that strangers comment on them when i am out and about and wearing shorts. so still in the "hard to find jeans that fit" club.)

• size up to get the thigh/calf fit you need and find a tailor who can take in the waist. you're limited with jeans by the fact that the butt pockets are external, so if you take the waist in too much they tilt toward each other and look stupid. but even taking an inch or 1.5" off the waist can help you not feel like you're a cartoon character wearing a barrel.
• gustin straight fit is actually pretty roomy in the thighs, i've found their jeans to be comfy and pretty good quality. and some of their fabrics have a little spandex, which helps even if you're not wearing the jeans very tight. they use a campaign model so sometimes you have to wait a bit for the jeans you want. actually just backed a campaign on there for a pair of light-colored jeans, since i don't have any at the moment.
• if you want to spend a little more for a bit better quality, naked & famous (canadian brand that sells through a website called tate and yoko, for some reason. what is up with brands calling themselves "x and y," by the way? especially in europe. there's a italian clothing brand called franklin and marshall, which is the name of a small, unremarkable liberal arts college in pennsylvania. what? anyway.) they're expensive but the "easy guy" fit is better than anything else i've tried on, especially once i get the waist taken in a little.

i am resigned to destroying jeans in about three years of 4-5 days/week wear because my thighs rub together and eventually that just wears a hole. but with both gustin and naked and famous, while they last they're comfortable and look good.

Sunday 19th May 2024

Fatloss cycle 1 - Week 6

Height = 5'8.5"
Weighed = 88.4kg (-1.2 )    Macrofactor app trend weight - 88.2kg (+0.4)
Waist = 35 1/8 inches
Hip = 41.25(-0.25) 
Upper thigh = 26 3/8

Total loss so far - weight  -0.3kg  Waist -1.25 inch 
Animal based diet - averaged 2834 calories for the week - 203g protein, 167g fat, 132g carbs

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Calves blew up this week 1/8 inch to 16 inches.

No waist drop this week, so it looks like I hit my maintenance TDEE this week with the increase in calories and carbs from diet change.
Had a few 3500+ calorie days.
2100 for rest days and 2600 for training days will be used going forward.

From Carnivore, I Added in A2 milk, cheese, raw Honey, fruits, Maple syrup, avocados, raw cucumbers.
Had to dial back some of the added fat and grass fed butter.
Feel better, and sleep has improved, but so has hunger.
Keto and carnivore are just so good at appetite suppression.
So will try and retain a bit of both with protein only on last meal before a short fasting 12-14 hour period, then more carbs at piled into the hours before bed.

Maple syrup + milk = amazing! Never knew that maple syrup tastes like coffee/caramel/chocolate with milk
So I found out that raw Honey or Maple syrup makes a nice flavour with unflavoured whey protein,
but much more nutrients and health benefits than the artifical flavours they normally use

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BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 24, day 1

Damn legs, calves and posterior chain still pretty sore and deep down bruised feeling

Bodyweight with shoes, winter clothing - 90.8kg

Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 3x33secs

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Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort

Tendon work superset
3 sets of
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
C. Jumps: easy, 6 inch height - x5

Box Jumps: - 18 inch bench - landing with straight legs - 3x5

Felt bad, achey legs, no power

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Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

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rotating sets - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6

BW x16 @9

felt hard, and achey, numbers down, stopped there

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x17 @RPE 8

felt hard, and achey, numbers well down, stopped there

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Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope

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Back at home

Bulgarian split squat: - arm supported, single dumbbell on working side
Slow - BW x10, 35lbs x8
single dumbbell on opposite side - 45lbs x8
single dumbbell on working side - 55lbs x8

High bar squat: - in flat shoes (Advancus Apex Power v2) - 10kg x10 Goblet squat
20kg x10, 40kg x6, 60kg x6, 75kg x6, x3, 90kg x5

Don't normally squat today, but I wanted to try out my new Advancus Apex power v2 flat barefoot style powerlifting shoes.
Felt good, and could go full depth easily enough.
Also tried front squatting with the bar and also went OK

Band 3 axis cuff wall slide: medium band 3x12 @RPE 7

SSB Bulgarian split squat: - 2 hand supported, flat shoes - controlled
30kg x8 @ RPE 6
35kg x8 @7
40kg x6 @6

35kg felt hard 2 weeks back, so much easier today
Advancus Apex power shoes are so grippy that it made the rear leg on a step feel so planted compared to the other shoes I have used.
This is how I do mine, the right side method, avoids the toe cramping