Adarq.org

09-04-24

BW - 71.9

A - GM
95 x 12, 9, 8

B - DB Incline
30 x 10, 9, 7

C - Reverse Nordic
+7.5 x 12, 10, 9 + BWx8

DB Flye
15 x 9, 7

A - Lying Lateral
7.5 x 11, 10, 8, 8

B - Pushdown
27.5 x 13, 11, 10, 8

Notes

Great workout.

Saturday 8th April 2024

rest

stretching for whole body

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Sunday 7th April 2024

Still feeling sore all over

Disturbed sleep, so not a good day.

At Home

Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

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BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 18, day 1
Bodyweight with shoes -  90.9kg

Wall sit, single leg. heels off the floor : 2x45 secs

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, light to medium

Added in some low effort single leg layups
Lower Sartorius tendons no longer twinging on cuts


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

Elastic work
4 rounds x half court length
1) Easy jogging
2) Calf raise walks

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rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x20 @RPE 10 -  last rep 3 inches short
BW x12 @9

Straight bar dips: BW x10 leg supported, BW x5
BW x26 @ RPE 9.5 (+2 reps) 
BW x21 @9

Backward walk - 1 minute x 4 sets

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Hanging pike leg raises: feet to hands - x1
x12 @9
x5 @9

Same as last week, but lower RPE

Dips: on corner of fence railing. Controlled  -  BW x1, x14 @9.5

L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs

Chin up - thick bar BW x5 @10

L hang hold: - 10 Seconds @10
 
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Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope

April 7-13, 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]

April Week 2 of 4 BW 198-202

Sun April 7

5:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* i will try to get at least a 1hr nap later and get something 455+

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-135 x5, 160x1
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110 x5


* 1.5hr midday nap made a big difference in afternoon workout. also tried going low rep heavies on the push/pull. will add in a set of very heavy on these when i feel good.

Mon April 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* left tricep tender from the heavy shoulder pressing yesterday. nothing broken but need to keep it light until it recovers.

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100 x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Tue April 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* platform very busy. did 315s only with 5lb plate under canvass shoes. did squats last.

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* need more recovery now.

Wed April 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 90-90-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

Thur April 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 90-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Fri April 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5


Sat April 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110 x5

Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.

Thursday 28th March 2024

Sore quads and posterior chain

Single Leg wall sit ISO - 1/4 squat - 2x 45secs
Good load for the whole leg and tendons, but without any compression on the patella

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Friday 5th April March 2024

Big reduction in soreness
Weighed 88.8kg this morning  equal to my current lowest so far, but waist was 36.5 inches.
Starting to lean down again, after a month of above maintenance to ramp the metabolism back up again

Morning
Single Leg wall sit ISO - 1/4 squat, heels off the floor - pushing down at 50% effort - 2x 45secs
OK this really loads up the soleus!


Reboot - Week 17, Day 3 - Upper weights

Body Weight: 90.8kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins

Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort 
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in

Sartorius lying on back, single leg ISO pull, against opposite foot: 3x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6

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rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars -

30 sec hold at top, 20 sec at 20 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8

Calf raise - single leg- Staggered stance, full range stretched, SLOW - BW x10
chain dip belt +5kg x10 @6
+7.5kg x12 @8

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x12 @ RPE 8.5/9.5  (+1 rep)

Will go up to 45lbs for first set next week

Leg curl ISO - single leg, at 45 degrees - 5kg 2x45secs @ RPE 8

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Rotating sets

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x19 @RPE 9 (+1 rep)

High angle barbell row: - SLOW, hold at top -  20kg x8
controlled
30kg x10 Controlled @5
40kg x10 Controlled @6
50kg x10 Controlled @7. 2/10 right brachialis pain on last 3 reps
50kg x10 Controlled @7. 2/10 right brachialis pain

Wood chop ISO push : 70% effort - 2x45secs
Side bend: 35lbs x5, 50lbs 2x12 @7  (+5lbs)

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Overhead carry single arm: 15lbs x 45 secs  @8

Single arm dumbbell row - head supported, controlled, elbows out - 35lbs x10
45lbs x10,
55lbs x10 @7
60lbs x10 @7. 2/10 right brachialis pain on last half reps

Sit in bottom of full squat: - 1.5 mins narrow, heels off floor. 1.5 mins normal relaxed

Jefferson curl:- controlled - 10kg x5, 15kg x15 @5

External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x8 each axis @9