Adarq.org

Monday 13th May 2024

Hamstrings deep down sore.

Both Achilles achey from yesterday, but not flared up.
From that medium speed running around after the BBall

Tendon Rehab - Recovery

Popliteus bent knee internal foot rotation ISO : 4x45 secs

Reverse curl overcoming ISO :against opposite arm - 3x33 secs


Sartorius bent leg ISO pull against opposite leg : 3x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs

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

Peroneal external foot rotation ISO single leg : 2x33 secs

Side plank against wall: 4x33 secs

Wall sit: at 90 degrees, push into wall at 70 % effort - 4x33 secs
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 2x 33secs

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Walk - 25 mins

i think that makes sense! sounds like you got very lean anyway - not many people have a visible six pack under any lighting - so it was a success even if you didn't quite make your arbitrary weight goal.

- run 54:03, 8.15 km
wife exhausted from stress and lack of sleep, this was extra slow.

May 12-18, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 3 of 5 BW 198-202

Sun May 12

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

Mon May 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

Tue May 14

6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4

* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.

Sunday 12th May 2024

Fatloss cycle 1 - Week 5

Height = 5'8.5"
Weighed = 89.6kg (+2.7 )    Macrofactor app trend weight - 87.8kg (+0.2)
Waist = 35 1/8 inches (-0.25)
Hip = 41.5 (+1/8) 
Upper thigh = 26 3/8 (+0.25) 

Total loss so far - weight  +0.9kg  Waist -1.25 inch 

All that water weight increase from adding in carbs...
Whole body has blown up as well.

Animal based diet - averaged 2623 calories for the week - 219g protein, 157g fat, 77g carbs

Changed up diet 2 days ago, so numbers no accurately reflecting changes yet
Calories are higher, so if fat/waist loss holds steady then my TDEE has increased from diet change.
Mainly carbs boosting thyroid and hormones back up

Did notice slightly better energy and mood from diet change today
And more stable blood sugar.
Blood sugar tends to start dropping low around this session time on carnivore
And I sometimes get blood sugar drops after I start eating, none so far since diet change.

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BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 23, day 1

Bodyweight with shoes, semi winter clothing - 90.9kg

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

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

Dunks - 8 feet netball rim, standing 1 and 2 handed dunks x10
Box Jumps: - 18 inch bench - landing with straight legs - 4x3

legs achey and dead feeling

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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

Myorep. "+" = 30 secs rest
BW x17↓ @8 +5+4+4+4+4+4

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5

Myorep. "+" = 30 secs rest
BW x20↓ @8 +5+4+4+4+4+4

Same numbers as inverted rows, but felt much harder

Backward walk - 1 minute x 3 sets

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Back at home

Bulgarian split squat: - arm supported, front foot elevated 2 inches
Slow - BW 2x10

External rotation, lying on back - dumbbell
3.5kg 3x10 @8

Subscapularis rotations, lying on back: - dumbbell
5kg x10 @6
7.5kg 2x15 @7