Adarq.org

Wednesday 20th March 2024

Achilles feeling much better upon waking this morning, so the stuff I did yesterday has helped.

So on Sunday I ate 2200 calories, 185g protein, 153g fat, 15g carbs
Monday 1830 calories, 178g protein, 121g fat, 5g carbs
But yesterday, on Tuesday 3757 calories, 329g protein, 262g fat, 10g carbs

I was ravenous! Clearly my body was crying out for nutrients, so I had no choice to eat big
But I have noticed that calories in, does not always correlate with calories out on Carnivore.
Digesting protein is heavy, and also converting protein to glycogen is also hard work for the body.
Was hot all night

I don't seem to get fatter when I eat this much on Carnivore, it seems to go to repairing my body's past metabolic damage, refueling and making my muscles bigger.
Some how my bodyweight was down to 89.5kg this morning, when I was 90kg on Sunday....

Seemed to have helped my strength today

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Reboot - Week 15, Day 2 - Lower weights

Body Weight: 91.8kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins

Split squat ISO, rear leg straight: x 45 secs
single leg Calf raise ISO: x45 Seconds Toes out, x45 Seconds Toes in
Dip belt+10kg x45 Secs Toes out
Dip belt+10kg x45 Secs Toes in

Wall sit - x 45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 10kg 2x45 secs

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

A. Front plank hold: 30secs
B. Side plank, legs bent: 30secs
C. Glute bridge hold: 30secs

Low bar good morning - 20kg x10

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High Bar squat -
Reebok Nano
6 secs down, paused, and controlled up - BW x10,  20kg x3
6 secs down, 10 sec paused - 40kg x3
6 secs down, 5 sec paused - 60kg x2
6 secs down, 3 sec paused - 80kg x2

Oly shoes
5 secs down, paused 90kg x1, 100kg x1, 110kg x1

110kg x9 @RPE 8.5 (+10kg, -1 rep)
8 mins rest

belt - 110kg x12@ RPE 9.5  (+4 reps)

Holy shit, huge increase from last week!
All that protein from yesterday must have done something...

I can't believe how much stronger I am with a belt.
Even the weight feels lighter on my shoulders.
That has to add up over time, when you can push 3 extra reps over beltless.

Puts e1RM around 160kg, up 20kg from last week 

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rotating sets

Calf raise - single leg - staggered stance - oly shoes, no elevation on floor
BW x10
chain dip belt + 10kg x10 @ RPE 5
+10kg x8 @RPE 6

Tibilias Wall raise - standing warmup in oly shoes - BW x5
against side of car, in oly shoes - hold at top - BW x3
BW x14 @RPE 9
BW x11 @9

Romanian Deadlift - 20kg x10. 40kg x10
60kg x12 @6
hookgrip - 65kg x12 @6

Will have to start using straps, as I can go heavier

Leg extension, single leg - end of unit elevated 5 inches -
slow tempo
10kg x5
15kg x12 @8
16.25kg x9 @8

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SSB Good Morning: - belt - 30kg x10, 40kg x10
50kg x12 @6
55kg x10 @7  (+5kg)

Leg curl, single leg : 10kg x6, 16.25kg x1
explode up, controlled down
16.25kg x10 @8  (+1 rep)
16.25kg x9 @8

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
50lbs x10 @8  (+5lbs)

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
50lbs x10 @8  (+5lbs)

Preacher Hammer curl ISO. single arm: 15lbs 2x45 Seconds @8

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stretch

100? Is it Usain Bolt or Kipchoge that you play with?

Here is the first paper that came up googling it:

Results. For the point guards, forwards and centers, respectively, HRmax (in beats•min) were 186±11.7, 176±8.3 and 177±7.7; and HRmean (beats•min-1) were 163±14.3, 151±10.3 and 155±9.4.

That is 160 average +-10 (which means some had 170 average) for professional basketball players!

So relax.

20-03-24

BW - 71.6 [woop]

Notes

Going to take a few days off training and also goign to eat at maintenance. Only deload I've done in 2024 was that one at the start of this month, which was barely a deload (combing back and push+legs into one session, only did like 30% fewer sets and RPE was still pretty high), and I've been pushing the diet pretty hard, so psychological and physical fatigue are piled up.

Reminding myself that there's no need to push super so hard -- I'm not on a deadline and I'm doing this for fun ultimately.

19-03-24

BW - 71.8

Notes

Zombie mode today. Didn't do any "proper" cardio, but took a long, brisk walk that probs worked out to a similar energy cost.


Sleep has been not great quality, but still around ~8 hours. So, probably a combo of diet + training fatigue. Will take an easy day of lifting tmrw and see how I feel on Fri. If still rekt, may take a diet break for a week.

makes sense. same for us regarding priorities, with the addition that (1) we like being kind of in the geographical middle of our friends, (2) being close to the metro is critical because when we do commute, that's how, and (3) we are trying to have a kid, so it'd be nice to be near a good pre-k/elementary school. although, given that we lasted less than two years in this place before getting kicked out, (3) is a relatively low priority.

Ah yeah, being near a tube stop is our one big criterion as well. Hopefully having relatively fledixle restraints means we both have an easy time searching!

17 March

VO2 max run

2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest
1K low aerobic HR zone down

Goal pace for the sprints was around 4:45 based on 4:50 average tempo lately.

I got 4:43 (downhill) / 4:47 (even) / 4:55 (uphill) / 4:40 (even or slightly uphill)

Negative splits are progressing great, while sprint times are also dropping. Awesome!!!