Adarq.org

Saturday 24th April 2021

Achey glutes and calves, not that fresh

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morning mobility work

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bodyweight at home without shoes = 83 kg

Soft tissue work - lower body, traps, pecs, front delt and cuffs


BBall practice session at NS outdoor courts - 48 mins

1) 12 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 35 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after

Went to a different court as usual one was overtaken by Netball games

Mostly single leg jumps and a few low to medium effort 2 legged ones, standing and 1 step - most of these dunking on the 8 feet netball rim.
Hard to tell how much better I'm jumping as this rim is higher than the one I usually test on.
Look to be about 6 inches under rim off 1 leg... I jump 6 inches higher off 2 legs usually, when healthy

Single leg jump felt fine, but some slight twinges from my right glute medius tendon when doing Euro Step layups
Patella tendon felt fine, slight ache on quad tendon on the 2 legged jumps. Landings felt ok.
Sting in my right achilles insertion appears to be completely gone.


Resistance

Pullups to sternum - Hang and 20 scap shrugs to warmup - Netball rim-  BW x 1, x2, x3
Dead hang/paused - 2.5 inch Bar 1x4 @ RPE 9
L hang pull up x 4 @ RPE 10 - first rep to sternum, second to upper chest, third to base of neck, last middle of neck

Used the proper pull up bar in the calisthenic outdoor gym this park has, which feels harder than the Netball rims I have been using
I think due to the thicker bar and angle of the hands and grip width

20 inch feet elevated pushup - BW 3x12 explosive (+1 rep) @ RPE 8

Front lever hold 2 x 10 sec L-Sit holds to warmup
BW 10secs x 2

Inverted rows explosive BW x12, x12 @ RPE 8

Straight bar dip explosive  BW x11, x10 @ RPE 9

Hanging leg raise, fat bar, feet to hands, BW x7, x6 @ RPE 9
finally added a rep to first set

Single arm pushup 20 inch Parallel handles - 2 sets of a few reps alternating sides each rep
Just messing around on the calisthenic outdoor gym - not too hard, even though I haven't done them in a while.

stretch upper

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40 min walk
backwards walking 15 degree sloped path - 1+ mins x 2

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6+ hours later

Hip Hitch ISO BW 2x 45secs, 5kg plate on opposite hand 3 x 45secs

Trying out this exercise as this is what is used for Glute Meidus tendonpathy, and has one of the highest activation based on research.
Added a 5kg plate for more resistance, but still too light to load the tendon
<a href="http://www.youtube.com/watch?v=SQoCkqdeVyI" target="_blank">http://www.youtube.com/watch?v=SQoCkqdeVyI</a>

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14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall

3100 calorie burn according Fitbit Charge 3
Ate 3100

Thursday 22nd April 2021

Pretty sore calves and posterior shoulder

Achilles tendon insertions feel improved out of bed. Dorsiflexion in bed, pain is zero on left, down to 2/10 on right
Right glute medius tendon better
Quad tendon about the same or slightly worse

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

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Tendon health - rehab

Spanish squat ISO - nylon strap vertical shins,  vertical torso, pushing knees out against the strap, 90 degree leg angle - BW x45 secs

rotating sets

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle  x 45 secs - 65lbs x2 sets

Glute Medius tendon - 
A2-1) side plank with leg abduction - arm on 20 inch bench - 2x 45 secs
A2-2) Lying side leg raise ISO - Right side only, left leg bent - IronEdge XXheavy+medium band around knee 3x 45 secs - near failure

Quad tendon -
A3-1) Single leg wall sit - doorway -  - 90 degree leg angle, active leg push at 70+% effort - 2x45 secs
A3-2) Single leg Extension ISO -  both sides back to back - push against nylon strap, lying back, 90 degree leg angle at 70+% effort - 2x45secs
A3-3) Peterson step up/sissy squat hybrid ISO - 8 inch steps - support leg on floor - x 45secs

1 min rest between each
B1) SSB single leg calf raise -  ISO at neutral -  dip belt x 45secs -  35kg, 40kg x 2 sets
B2) SSB single leg bent knee calf raise -  ISO at neutral -  -  dip belt x 45secs -  35kg, 40kg x 2 sets

increased loads once again and 40kg felt good and pain free, as 35kg felt too easy

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

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52 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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17 hour fast
2500+ calories burned according to Fitbit Charge 3
ate 1800

Tuesday 20th April 2021

Moderately sore quads, glutes, hamstrings and calves, calves the most.
Erectors and upper body less so

Achilles tendon insertion feels better, so load used yesterday were OK
Right glute medius tendon slightly worse
Left Patella tendon good. Quad tendon still some ache

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

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Tendon health - rehab

Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
side plank with abduction on bench x 45 secs

rotating sets

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle  x 45 secs - 60lbs x2 sets, 65lbs

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - IronEdge XXheavy+medium band around knee x 45 secs
Powerblock 10lb dumbbell on foot - 3 x45 secs

Quad tendon -
A3)Single leg Extension ISO -  both sides back to back - push against nylon strap, lying back, 90 degree leg angle - 3x45secs

1 min rest between each
B1) SSB single leg calf raise -  ISO at neutral -  25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs
B2) SSB single leg bent knee calf raise -  ISO at neutral - w  25kg (chain dip belt + 24kg kettlebell) x 45secs, 30kg 2x45 secs

moved up to 30kg with an extra 5kg plate, felt good, so will have to move over to the SSB for loading eventually

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

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45 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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16 hour fast
2600 calories burned according to Fitbit Charge 3
ate 2700+

Sunday 18th April 2021

traps a bit sore from the weight vest last night....
Some posterior chain aches

Achilles tendon insertion pain much better, only aches and no inflamed feeling
Straight out of bed pain improved from left 4/10, right 6/10 to 2/10, 4/10
So dropping back to 20kg Cal raise ISO did the trick

Left Patella tendon feeling pretty good now, squatting out of the bed. Quad tendon still some ache
Right glute medius tendon pain down to 2/10

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morning mobility work
upper body stretches and shoulder dislocate stretch

knee over toes heel elevated split squat - rear leg straight at 60 degrees - x 1min

---

Tendon health - rehab

Spanish squat - nylon strap  at 90 degree leg angle and leaning back - 2x 45 secs
side plank with abduction on bench x 45 secs

rotating sets

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 30 degree leg angle  x 45 secs - 50lbs, 60lbs x3 sets
felt ok, but extra fatigue from the new moves made it harder

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - Powerblock 7.5lb dumbbell on foot - 4 x45 secs , 10lbs x 45 secs
Will go back up to 10lbs

Quad tendon -
A3-1) Single leg wall sit - doorway - 90 degree leg angle, active leg push x 45 secs
just trying it out, crazy whole leg pump
A3-2)Single leg Extension ISO -  both sides back to back - push against nylon strap, 90 degree leg angle - 2x45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs


1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs
B2) SSB single leg bent knee calf raise -  SO above neutral - weight vest 20kg 2x45 secs, 25kg (chain dip belt + 24kg kettlebell) x 45secs

used a dip belt + 24kg kettlebell on last set and it felt much better, takes the load off my shoulders.
I have a loading pin that I was going to use for hip belt squats, which should work well for up to 7x5kg plates
Been also thinking of getting an Iron Mind hip belt that can attach a barbell to, which would be easy to load up heavier

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Tried a heel raised barbell hack squat with just the 20kg bar for 8 reps, and it felt good down to parallel, no aches.
Lots of VMO burn.

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release rectus femoris and TFL with 20kg barbell
stretch, except for left quad

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50 min walk/hike
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

All the quad tendon ISO work made walking down the steeper slopes feel completely ache free

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After dinner

Shoulder/cuff/scapular health band routine - Rogue light band

Loaded torso drop 2x15
Cross to Overhead 2x10
loaded cross sweep 1x10
Wall Vee 2x10
High speed band pull apart 2x5

Damn posterior shoulder/scaps are smoked!
Will replace my current shoulder stuff with this routine, a few times a week.

<a href="http://www.youtube.com/watch?v=RgHROJXqaX0" target="_blank">http://www.youtube.com/watch?v=RgHROJXqaX0</a>


7 hours later

Single leg wall sit at 90 degrees to warmup x 40 secs

A1) Patella tendon - Single leg Extension ISO - both sides back to back - 60 degree leg angle  x 45 secs - 60lbs x3 sets

A2) Glute Medius tendon -  Lying side leg raise ISO Right side only, left leg bent - Ironedge XXheavy+medium band around knee x 45 secs,
Powerblock 10lb dumbbell on foot - 3 x45 secs

Quad tendon -
A3-1)Single leg Extension ISO -  both sides back to back - push against nylon strap, 90 degree leg angle - 2x 45secs
A3-3)Peterson step up/sissy squat hybrid ISO on 8 inch steps - support leg on floor - 2x 45secs

1 min rest between each
B1) SSB single leg calf raise -  ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs
B2) SSB single leg bent knee calf raise -  ISO above neutral - (chain dip belt + 24kg kettlebell) 25kg 3x 45secs

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20 hour fast
2900 calories burned according to Fitbit Charge 3
ate 2300+

tendon issues are largely due to sudden jumps in loading and volume, so ease back into it and build up slowly over time

Friday 16th April 2021

crap sleep, and a bit achey in my glutes/hips
Upper back has taken a bit of beating from supporting the SSB for long durations

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morning mobility work

knee over toes heel elevated split squat at 60 degrees -  x 1 min 

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bodyweight at home without shoes = 83 kg

Soft tissue work - feet, glute medius and TFL

BBall practice session at WLC outdoor courts - 55 mins

Spanish squat ISO - 2x40 secs
Right leg lateral ISO - 2x 40secs

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes, drills vs cones
3) jumps at the 45 min mark, and a few dunks on 8 feet netball rim
4) A few sets of easy pogo jumps, and speed hops inbetween jumps and after

5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - minimal knee/hip bend - 4x3

Mostly single leg jumps and a few low effort 2 legged ones, standing or off a few steps
Tendons felt OK while doing them, but after I cooled down they did ache a bit...
Had no hops in any case.


Resistance

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 1, x2
Dead hang/paused -
1x7 @ RPE 10  (last rep 2-3 inches short off chest)
1x4 @ RPE 9

L hang pull up  x 4 @ RPE 10 - first rep to sternum, second to upper chest, third to base of neck, last middle of neck

20 inch feet elevated pushup - BW 3x11 explosive (+1 rep) @ RPE 8

Front lever hold BW x5 secs, x8 secs, x3 secs

Inverted rows explosive BW x11, x10 @ RPE 8

Straight bar dip explosive  BW x11, x10 @ RPE 9

Hanging leg raise, fat bar, feet to hands, BW x6, x6 @ RPE 10
last reps not quite feet to hands

stretch upper

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53 min walk/hike - moderately steep trail
backwards walking 30-35 degree sloped path - 2.5 mins x 2

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14 hour fast - broke with raw veges, cheese slice, handful of raw pistachio nuts before BBall

3300+ calorie burn according Fitbit Charge 3
Ate 2800

Wednesday 14th April 2021

Stale feeling. Aches all over.
Left glute medius tendon feeling a bit worse after yesterday

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morning mobility work
upper body stretches and shoulder dislocate stretch


Tendon health - rehab

Spanish squat - nylon strap  x 40 secs, +10kg x 40 secs
straight arm, side plank with abduction on bench x 40 secs

Decreased loads across the board to a point where the leg shake is on the minimal side.
leg shake + tendon under load = probably not good for tendon health when it's damaged....

Also started using a Metronome app on my phone tapping out tones over my music, while I'm holding the ISO
Supposed to help neurally, with tendinopathy. Reduce the brain shutting down the muscle attached to the tendon
And it gives me a time reference, as I set the tone to 60 bpm, and and an accent every 10 secs

When there is tendon disease, there are changes to how a part of the brain (the motor cortex) modulates pain. Auditory cues have been shown to be beneficial for the initiation of changes in the brain which take place following tendon injury (also known as neuroplasticity).

rotating sets

A1) SSB single leg calf raise -  ISO above neutral x 40 secs - 30kg, 60kg, 65kg, 70kg

A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - x40secs
Powerblock 10lb dumbbell on foot - 40 secs x 4 sets --> close to failure

A3) SSB single leg bent knee calf raise -  ISO above neutral x 45 secs -  30kg, 60kg, 65kg, 70kg

Single leg Extension ISO -
A4) Left leg - 30 degree leg angle  x 40 secs - 50lbs, 60lbs, 65lbs x2 sets
A5) Right leg - 30 degree leg angle  x 40 secs - 50lbs, 60lbs, 65lbs x2 sets

B1) SSB single leg 1/4 ISO - arm supported - 70kg 40 secs x 2 sets

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release rectus femoris and TFL with 20kg barbell

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37 min walk

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7 hours later

Single leg wall sit to warmup x 45 secs

lateral leg drive against wall ISO  4x40 secs
tried it out as main glute medius ISO and I didn't like it

Single leg sissy squat ISO - at around 60-80 degree knee angle - BW  4x40 secs


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19  hour fast
2700+ calories burned according to Fitbit Charge 3
ate 2500+

Monday 13th April 2021

Mild drained feeling and moderately sore all over
Left Lower patella tendon insertion feels much improved, way less pain when pressing directly against it, from 7/10 to 2/10
I've come to expect it to flare up more after a squat session.

Leg extensions seems to work well for that area, but not sure if it's doing much for my left quad tendon, which I seem to feel it more with split squats

Released and stretched the hell out of my TFL last night

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morning mobility work

upper body stretches and shoulder dislocate stretch

Tendon health - rehab

rotating sets

Spanish squat - nylon strap  x 45 secs

A1) SSB single leg calf raise -  ISO above neutral x 45 secs - 50kg, 70kg, 75kg, 80kg
80kg is fairly hard

A2) Lying side leg raise ISO - leg angled in front of body - Iron Edge XXheavy+Medium band around knee - x45secs
Powerblock 10lb dumbbell on foot - 40 secs x 4 sets --> close to failure

A3) SSB single leg bent knee calf raise -  ISO above neutral x 45 secs -  50kg, 70kg, 75kg, 80kg

Single leg Extension ISO -
A4) Left leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4 sets
A5) Right leg - 30 degree leg angle  x 45 secs - 50lbs, 70lbs x4 sets

B1) SSB Step down/Sissy squat hybrid ISO - on 3 inch step - arm supported - 80kg 45 secs x 2 sets
Tried this out and even with near my bodyweight on the bar and holding with knee maxed out forward, knees felt fine and not that hard
Will elevate the heel next time, with oly shoe and a plate, to load the patella/quad tendon more.
Trying to find another exercise other than leg extensions that can load my quad tendon better.

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release rectus femoris with 20kg barbell

knee over toes heel elevated split squat at 60 degrees, rear leg straight - x 1 min

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50 min walk
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
towards end of walk - Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

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6 hours later

lateral leg drive against wall ISO x 45 secs
Single leg wall sit to warmup x 45 secs

Lying on back, leg abduction ISO - Iron Edge XXheavy+Medium band around knee - 4x45secs
Single leg sissy squat ISO - at around 60-80 degree knee angle - BW  4x45 secs

A bit achey and beat up, but felt much better after that. Just bodyweight and band ISO, seems to refresh me even though the effort is high.
You get the blood flow and the post exercise rush, without the having to support heavy weight loads

Band tension on the lying abduction was pretty heavy, smashed the glute medius on both legs.
So I have replaced the lying single leg lateral adduction with this.

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19  hour fast
2800+ calories burned according to Fitbit Charge 3
ate 1900+