Adarq.org

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

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

5'11" 200+lbs

11 feet 2 hand grab


standing dunks and jumps

10-05-24

BW - 72

A - Deficit RDL
125 x 6, 6, 6

B - DB Incline
30 x 12, 11, 10

A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8

B - DB Flye
15 x 10, 9, 8

A - Lying Lateral
10 x 6, 5
7.5 x 12, 11

B - Pushdown
27.5 x 18, 16, 14, 12

C - Finger Curl
22.5 x  7+4, 6+4

- run 54:04, 9.77 km
little discomfort in left knee and right big toe. the toe pain makes sense, although it's the first time in a while i've tweaked that one. not sure what the knee is about. seems fine now. warm but not hot today, took it easy.