Adarq.org

30-03-24

Had some down time so hit the gym while traveling. Didn't record numbers but was basicay massive drop sets on all of the following exercises, in order to get stuff done in like 30 mins total:

Machine bench

Lat Pulldown

Cable Row

Pec-Dec

Preacher Curl

Machine Dips

Will try and do some leg stuff tmrw if I get a chance

Thursday 28th March 2024

Not as sore as I usually am from yesterday's session. Erectors and right QL pretty sore though.

Achilles feeling improved after yesterday's session.
So the combined leg press style calf raise pushes against wall, and regular calf raises seems to be working well
There is no more inflammation around the heel on either side of the achilles, when pressed with my fingers.

Current change has been to add a days rest between each heavy tendon session, and it appears to be working better.

I tried stretching my calves on a step, but still keeping most of my weight on the other leg.
And it was pain free, so did 2x1min stretches.
Already been doing bent knee ones, on regular floor, which do not bother the achilles insertion.

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Friday 29th March 2024

Achilles feeling good after yesterday's stretches
So advanced things into full range stretched calf raises today.
Kept it to two legs, and it was pain free.
Will advance to single leg ones in time.

Reboot - Week 16, Day 3 - Upper weights

Body Weight: 91.4kg 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

Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs
Leg curl ISO - against floor, single leg: @70% effort 4x45secs

Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6

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rotating sets

Leg extension ISO - Plates moved towards end of loading arm with collars -
feet rotated outwards
45 sec hold at top, 30 sec at 45 degrees x 5kg, 10kg, 11.25kg, 11.25kg @ RPE 7

Rotated feet outwards for the top hold, seems to load the sartorius better and feels harder

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 40lbs x1
40lbs 2x11 @ RPE 8.5/9  (+1 rep)

Calf raise- full range stretched, slow BW x12
chain dip belt +5kg x12

Felt good, and not too hard. Was tempted to use 10kg, but will be patient and see how the achilles feel tomorrow.

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Rotating sets

High angle barbell row: - SLOW, hold at top -  20kg x8
27.5kg x11 - Slow, hold at top. @RPE 8.5  (+1 rep)  3/10 right brachialis pain on last 2 reps
27.5kg x11 - Slow, hold at top. @RPE 9  2/10 brachialis pain on last 2 reps

Improving, pain only came in on last few reps.

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x18 @RPE 8 (+1 rep)

That was brutal, the burn on the last 3 reps!

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rotating sets

Incline bench, Chest supported dumbbell rows Elbows out, slow, - 35lbs x1, x12 @9

Side bend: 45lbs 2x12 @7  (+5lbs)

Overhead carry single arm: 20lbs x45 secs, 17.5lbs x 45 secs  @9
Waiters carry single arm: 17.5lbs  2x45secs @8/9

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rotating sets

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

Chest supported, incline, external and internal rotations: 5kg x15 @8

Sit in bottom of full squat: 2 mins -  1 min narrow heels off floor, 1min wide relaxed

Jefferson curl:- controlled - 10kg x20 @5

For a long while I used to stay hunchbacked so in the last few years I made a conscious (and potentially unconscious) effort to stay upright. However, now I always stay super tight with my back and with my shoulders pulled up, like you want to fight someone (like some people think makes you look like a tough guy). And my hunch is that it's because of this - my back never relaxes and stays tight hours and hours, including when lying in bed. If I try to relax while in bed it's like something stops me, like the weight of the head would be too much if I relax completely and I would put too much pressure on my cervical spine. It's hard to describe.

Monday 25th March 2024

Both plantaris tendons achey
Rest

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Tuesday 26th March 2024

Tendon Rehab -

Calf raise ISO - single leg 2x60secs  --> toes out, toes in
Dip belt+10kg x60secs toes out
+15kg 3x45 Seconds --> Toes in,out,in

High angle row ISO : 10kg 3x 45secs - 2/10 right lower brachialis pain

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs

Leg curl ISO against floor, single leg: 3x45 secs

Leg Extension ISO - single leg - lifted up to top, no eccentric
45 sec hold top, 30 sec at 45 degrees x 10kg, 12.5kg x 2  @8/8.5

I told you its unimpressive. My sleeping HR is always monitored yes, it seems that it drops down to around my resting HR , +-2 , this period that is around 50.
As for the magnetic weakness feelings, maybe if all other tests fail, check to see if they are some kind of psychosomatic reactions?
Given the chance , i always wanted to say this: 'psycho' and all its derivatives is one of the most misunderstood words. In English it makes you think of American psycho , psychotic episodes etc, but the word is actually Greek and it literally means "soul", primarily in a warm spitrtual way. And of course also used in clinical Psychiatry ( which is also Greek ,  psycho-soul + iatriki-medicine , soul-medicine literally ). Some justice has been just served.