Adarq.org

Glute/landmine focus day 9:

Hip thrust:

60x8
90x8
120x5
150x4
120x8
100x10

Cable kickbacks (each leg):

20x10
25x10

Machine leg abductions:

80x10

Leg extensions + Leg curls (each leg)

40x10, 40x10

Bodyweight: 92.6 kg
Sleep rating: 4/5
Exhaustion level: 8/10
Workout duration: 46 min

Comments: Not great, not terrible.

- warm up
jumped rope for the first time in forever. it is a bit like riding a bike, and like riding a bike there's some specific fitness to it.

- bouldering x 2 hours
elbow felt fine, wrist even loosened up a bit. i got a bit gassed trying to get one longish route and then switched to working on a slabby thing for a while that i couldn't even start last time, since grip doesn't matter at all. neeeearly got it, if i were an inch taller i'd have had it. ran out of patience but i will get it next time if it kills me.

24 May

DEADLIFT :
10 @ 30kg
8 @ 50kg
8 @ 70 kg
5 @ 80 kg
5 @ 90kg
3 @ 100kg

SEATED DB OHP : 4x10 @ 17.5 kg  each hand
SEATED CABLE ROW : 4x10 @ 65 kg

Another lost (running-wise) weekend, all nights were busy and all days are too sunny for me now.
Damn it.

Sunday 26th May 2024

Fatloss cycle 1 - Week 7

Height = 5'8.5"
Weighed = 87.5kg (-0.9)    Macrofactor app trend weight - 88kg (-0.2)
Waist = 34 7/8 inches  (-0.25)
Hip = 41.5(+0.25) 
Upper thigh = 26 3/8

Total loss so far - weight  -1.2kg  Waist -1.5 inch 

Animal based diet - averaged 2604 calories for the week - 197g protein, 152g fat, 121g carbs

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Calorie average is more like 2400, only the 3700 outburst last Sunday bumped it up

Back to my usual fat loss rate 1/4 inch off the waist a week, or about 0.5kg of fat.+

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Glutes and outer quads still really deep down achey, quite uncomfortable lying in bed..
Mid erectors and deep back muscles in the area as well. From the Good mornings most likely
Calves and hamstrings still pretty sore as well.

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 25, day 1

Bodyweight with shoes - 89.5kg

Internal foot rotation, seated bent knee ISO: 3x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x33 secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - x33secs
BBall overhead single arm plank against wall: 2x15 secs

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

Jumps/Dunks - 20 mins worth, about 20+ jumps and dunks on 8 feet netball rim.

Did a few max effort test jumps - touched 9'8" off a few steps, 9'6" standing, 9'4" paused. Felt explosive despite soreness

So 28 inches, 26 and 24 respectively with 7'4" reach
Single leg jump was about the same as standing vertical.

Up about 2.5 inches across the board since I last tested 5 weeks ago.
Bodyweight about the same, but waist is 1+ inches smaller and my squat is up 15kg or so.
In a sore and fatigued state too.
May or may not jump higher when fresh and deloaded
Good to see even in the worse case scenario, my baseline jump is going up.
Looking forward to hopefully another 6 inches in 2+ months time, when I'm under 85kg in playing weight and stronger.

No pain on the jumps or landing, but we shall see tomorrow....

Box Jumps: - 20 inch wall - landing with straight legs - 2x5
felt decent

Tendon work superset
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis

Mid erectors were aching from the jarring on the pogos, so stopped after 1 set

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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

Warming up for chins

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x 6 paused
BW x17 @RPE 8

Warming up for dips

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Rotating sets - 1.5mins between

Chin Up: BW x 1
BW x 9 @ RPE 9
BW x 6 @9

Wanted to get an idea where my numbers were
Surprised to be able to do 10 reps, I was expecting like 6-7

Dips: BW x2
BW x 16 @RPE 8
BW x 10 @8

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Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope

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Back at home

Bulgarian split squat: - arm supported, front foot elevated 2 inches, single dumbbell on working side
Slow - BW x10, 35lbs x8

Band 3 axis cuff wall slide: light band 3x12 @RPE 7
Subscapularis band rotations: light band 3x12 @8

SSB Bulgarian split squat: - 1 arm supported, flat shoes, front foot elevated 2 inches - controlled - 30kg x6
40kg 2x8 @ RPE 7/8

Lying face down, overhead Y raises: 45 degrees incline bench - 3 sec hold at top - 1.25kg 3x6 @ RPE 7

Went in the park and played 2 hours of ball pretty aggressively and was very close to dunking again on 10 feet. I estimate being 2 inches away from it, vert seems to be about 30 inches.