Adarq.org

Sunday 11th April 2021

Fatloss cycle 2 - Week 7

Height - 5'8.5"
weighed - 82kg (-1.5kg), 181lbs

waist - 34 inches (-5/8)
hip =  39 7/8 (-3/8)
upper thigh = 25 1/8  (-0.25)
Right calf = 15.5 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (+0.5)

Total loss so far - weight -5.4kg Waist  2 7/8 inches Tanita BF% -0.5%

Well ahead of schedule this week!
Ugh Tanita BF% going up again... I did register at 20% exactly during the week... so dependent of water levels in my legs

Thinking about getting a pair of these - would open up a ton of new exercises at home!
Can hold up to 160lbs

<a href="http://www.youtube.com/watch?v=gVJC-QjB7oQ" target="_blank">http://www.youtube.com/watch?v=gVJC-QjB7oQ</a>

<a href="http://www.youtube.com/watch?v=Efz19yyDjB0" target="_blank">http://www.youtube.com/watch?v=Efz19yyDjB0</a>

Thursday 8th April 2021

tendons felt much better today, so whatever I did yesterday is working, despite the heavy loads

But I feel a bit achey as a result, so not good for performance, but I'm focusing on getting healthy and ripped to shreds
So come spring time in 4 months, I'll be ready to focus on jumping without distractions
It's going to take that long as is to get to sub 8% bodyfat and for tendons to heal

Looking into cutting back on the backwards walking on the lower angled slopes, as I think the repetitive ankle stretching and flexing, is not exactly helping my right insertional achilles tendinopathy. Although keeping the ankle locked and flexed is ok, and steeper slopes/sled dragging is done with a more flat foot due to the greater body lean

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morning mobility work

knee over toes heel elevated split squat at 60 degrees -  x 1 min 
(mostly using these to stretch my hip flexor on the rear leg and lat mobility with my arms locked out overhead, and test where my left quad and patella pain is at)

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bodyweight at home without shoes = 83.4 kg

Soft tissue work - upper and lower body

BBall practice session at WLC outdoor courts -  60 mins

Single leg ISO, both feet on floor,  8 inch step - 2x40 secs
Right leg lateral ISO hold 2x 40secs

1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
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

Felt "weak and tired"

left Quad/patella tendon and right glute medius tendon feels much improved, but still sore on harder effort 2 legged jumps so I'm avoiding these
Achilles/feet felt strong and soft, so not a major issue now.

Was able to do left leg single leg running jumps at max effort without pain, and it has gone up again, 0.5-1 inch, despite being fatigued, although still only touching roughly around 9'6"
Still I suspect this will improve more as I get lighter, more so than my 2 legged jump, which is 6 inches higher.
I was 3 inches away from the rim, off 1 leg, at 19 in high school weighing 70+ kg, so I'm hoping by the time I get back down there again, with way less bodyfat and far greater strength and power, I'll be a good 6 inches or more higher. Despite being 50 years old though

Dropped the box jumps today, just had no energy for these by then, and didn't want to risk tendon pain.


Resistance

Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
Dead hang/paused -
1x6 @ RPE 9  (+1 rep)
1x5 @ RPE 9
1x5 - last rep an inch short of chest

L hang pull up to base of neck x 3 @ RPE 9 (+1 rep)

got that 6th rep full range, so getting leaner is helping

20 inch feet elevated pushup - BW 3x10 explosive  (+2 reps)


Front lever hold BW x 5 secs x 2
fairly tough

Inverted rows explosive BW 2x10 @ RPE 8

Straight bar dip explosive  BW 2x10 @ RPE 8

Hanging leg raise, fat bar, feet to hands, BW x6, x5 @ RPE 10
last reps not quite feet to hands

Fat bar hang -  4 inch diameter - BW x 30 secs
grip felt noticeable more solid than the last time I tried these, gripper work paying off


stretch upper

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60 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 2500

weighed 82.8kg this morning, and 82.4kg post exercise

Tuesday 6th April 2021

A little tired from yesterday, but not too bad.
Light to moderate soreness, mostly in my hamstrings

Dropped the Calf raise ISOs today to give my foot muscles a rest

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

upper body stretches and shoulder dislocate stretch

Tendon health

rotating sets

Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy+ Powerblock 20lb dumbbell on foot - 2x40secs
Powerblock 20lb dumbbell on foot - 3x40secs

Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW 2x40secs
10kg plate on chest x 40secs, 20kg weight vest x 40secs

Bottom of Peterson step up/sissy squat ISO -no support leg, +20kg x40 secs, BW x 40 secs


1 hour 30 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side

towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

stretch

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

Sunday 4th April 2021

Mild drained feeling and medium soreness all over.
Quads are fairly sore despite the low squat reps/volume, so maybe the leg extensions did something
Or the deadlifts as well.

Right glute medius tendon, thankfully no worse today, despite it hurting on the heavier squats.
Left quad/patella tendon and right achilles tendon progressing

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morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min

upper body stretches and shoulder dislocate stretch

Tendon health

Trying out some new stuff

rotating sets

single leg calf raise -  ISO BW x30 secs, +18kg 2x40secs, +20kg x 40secs, +25kg x 40 secs
single leg bent knee calf raise -   -  ISO BW x30 secs, +18kg 2x40secs, +20kg x 40secs, +25kg x 40 secs

Added more weight to the vest, and still not too hard. So may have to go up to 30kg daily with the SSB
These ISO are supposed to be near 70% intensity and higher, so it should feel hard to hold for 40+ secs
Tendons, unlike muscles need fairly heavy loads to respond, but building up has given time for my feet and calves to adapt as well

Lying side leg raise ISO leg angled in front of body, Iron Edge XXheavy+Light band around knee - 2x40secs
Iron Edge XXheavy+ Powerblock 20lb dumbbell on foot - 3x40secs

I find the dumbbell better instead of all bands, as I find it hard to judge how much force I'm exerting.
That 20lb dumbbell + band feels fairly hard to hold for the full duration

Spanish squat ISO - nylon strap vertical shins, hamstrings at parallel, vertical torso, pushing knees out against the strap - BW 2x40secs
5kg plate on chest 3 x 40secs

Loads the quads/tendons fairly hard, but without any pain at least just slightly above parallel.
Added 5kg later to make a bit harder, but maybe will move up to 10kg next time, with weight vest.
Not unlike a sissy squat unit you find in gyms, except without the patella compression loading

Bottom of Peterson step up/sissy squat ISO no support leg 2x40 secs
This feels a little harder than the Spanish squat, but a bit more achey.


1 hour 15 min walk/hike
start of walk - backward walking up a 25-30 degree sloped path x 4 mins
middle of the walk - backward walking up a 35 degree sloped path x 3 mins
sideways walk up a 35 degree sloped path x 2 mins, each side

towards end of walk -
Straight leg, max ROM walk up 30-35 degree sloped path x 2 mins

stretch

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16  hour fast
2900+ calories burned according to Fitbit Charge 3
plan to eat 2100+

Sunday 4th April 2021

Fatloss cycle 2 - Week 6
Height - 5'8.5"
weighed - 83.5kg (-1.5kg), 184lbs

waist - 34 5/8 inches (-0.5)
hip = 40.25 (-0.25)
upper thigh = 25.5  (-0.25)
Right calf = 15 5/8
Neck = 15 5/8
Wrist = 6.5

Tanita scale bodyfat% = 21.2% (-1.1)

Total loss so far - weight -3.9kg Waist  2.25 inches Tanita BF% -1%

Was lighter yesterday, but pizza last night bloated me up
Going well, looking to hit 80kg by the end of the month

Starting to look more athletic with hints of veins on my arms

Saturday 3rd April 2021

Not feeling all that fresh or great, but I decided to train anyway

Right glute medius tendon flares with with any deep squatting position with heavier loads
Even Peterson step ups and deeper sissy squats are no go.
But it seems to be fine on any deadlifts.
And quarter squats or higher, and leg extensions are fine.

So may have to roll with quarter squats, deadlifts and leg extensions for my tendon health needs, and strength/size maintenance, for however long till my glute medius tendon mends...
Who knows, maybe some new gains from the novel stimulus...

I also made a sled of sorts with an old rubber tyre, that already had a hole, which I slipped in a combination of rock climbing nylon harness, and a dip belt.
Adding a 20kg plate ontop, lights up my quads with 1 min of reverse dragging, and 30 secs of forward dragging gives great posterior chain stress and pump.
It does seem like I'm way stronger in reverse dragging than forward

Dragged it on my outer public front lawn next to the road, had to make 2 trips. Might put it in the car and try it at the park down the road for a longer drag.
Will replace a few of my backward hill walks with it, as it lights up my quads in a smoother and harder manner. You can lean back more.



bodyweight at home without shoes = 84.3 kg

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Morning mobility work
knee over toes heel elevated split squat at 60 degrees -  2x 1 min


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Afternoon

Soft tissue work - lower body and some upper

Tendon health - Heavier session

BBall control drills and dribbling - about 10 mins worth

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 2x 40secs
Lying lateral leg raise ISO, belt around knee - 4x40secs
Plank - x 40 secs
Side plank - x 40secs

Sled drag - tyre+20kg plate - reverse drag x1 min + forward x30secs, x2 sets

ATG splitsquat BW x12

Powersnatch and power clean complex  x 20kg bar
Overhead squat 12kg bar x 5, 20kg x 10


Squats

All reps slow and controlled

Did these before the back squat of the same load
Front Squat - 1/4 squat20kg x5, 40kg x5, 60kg x5, 70kg x5,
Belt - 80kgx 5, 90kg x5, 100kg x5

Low bar squat
Did these after high bar of the same load - 40kg x3, 60kg x3, 70kg x3,
belt 80kg x3, 90kg x3, 100kg x3, 1/4 squat 110kg x3

High bar squat
bare feet 20kg x10, 40kg x5 , 60kg x3, 70kg x3 
Oly shoes + belt - 80kg x3, 90kg x3, 100kg x3, 110kg x2

Left glute medius tendon was achey on the lighter loads and started to flare up past 80kg, so shut things down


Deadlifts - oly shoes and facing down slope of garage

Snatch grip deadlift hook grip, slow eccentric - 60kg x3, x3
straps - 100kg x3, 110kg x 1

bailed on the 110kg set, skin on inner thumb got ripped up!
My ROM is also crazy deep on these - short arms and oly shoes = back angle almost horizontal.
So it feels way harder than the other deadlifts

Clean deadlift hook grip, slow eccentric - 60kg x5, 100kg x3
straps 110kg x3
hook grip 110kg x 4

Sumo Deadlift hook grip, slow eccentric - 60kg x5, x5, 100kg x3
straps 110kg x5, x5

All deadlift sets felt hard, much harder than squats with the same load for me, which reminds me why I hate em... I'm just not built to deadlift
Glutes feel roasted right now, gonna be sore as hell tomorrow!


This group in Oly shoes - alternating sets 2 mins rest

A1) SSB Good Morning, explode onto toes 30kg x6, 50kg x6, 60kg x10, 60kg x10 @ RPE 7

A2) SSB single leg calf raise - arm supported - 6 inch elevated controlled  - BW x 10, 30kg x5
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x8 @ RPE 8
both sides back to back

A3)SSB Tib raise - in oly shoes - BW x5, SSB 30kg x 6, 50kg x6, 60kg x10, 70kg x10

A4) SSB single leg bent knee calf raise - arm supported - 6 inch elevated  controlled - BW x 10, 30kg x5,
ISO at neutral position 50kg x 40secs, 60kg x 40 secs
controlled 60kg 2x8 @ RPE 8
both sides back to back


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B1)SSB Peterson step up - arm supported - right leg only, controlled - 30kg x10, 50kg x 10, 60kg x12 @ RPE6

B2) High Angle rows - 20kg x 15, 40kg x8, 60kg x5, 72.5kg x1
72.5kg 2x7 @ RPE 9 (+1 rep)

feeling near limit now, so if I do fail next week, I will change things up

B3) AB wheel on knees - BW x 6
down to floor, slow and controlled, paused x12 @ RPE 8

B4) lateral Monster band walk - Iron Edge XXHeavy + Heavy band - 2x10 steps each direction @ RPE 8

B5) SSB side bends alternating sides - 30kg x10, 50kg x10, 60kg x 12 @ RPE 8

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PowerBlock dumbbell single leg extension controlled, slow eccentric, hold at top - 15lbs x10, 20lbs x10
30lbs x10, x10 (right side lying back) @ RPE8
left side only, lying back 30lbs x 10   @ RPE8

So it turn out that the Powerblock dumbbells shape makes it easy to hook your feet into to do leg extensions, but also stresses the tibialis.
hence why I also tried tibialis raises on them below
Lucky my Ironmaster bench is higher than normal and can tilt, so had enough ground clearance to do these.
Felt pretty good, no aches in my left patella or quad tendons.
Tried lying back to get at the rectus femoris better

Leg extensions used to light up my left knee with pain, many years ago, no sign of that today

PowerBlock dumbbell single leg tiblias raise 15lbs 2x15

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Rectus femoris release with 20kg barbell in seated position

stretch

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14 hour fast - broke with raw carrots, cheese slice, handful of raw pistachio nuts
2900+ calorie burn according Fitbit Charge 3, not including weights
eating 2600+