Adarq.org

Saturday 13th March 2021

Felt a bit light headed, calorie deficit effects I guess, a bit weak, but session went well today.
Cut all volume of resistance in about half, will build back up again over the next weeks.
Will make this the norm, volume cycling

Bodyweight down 1.5kg from last BBall session, 9 days ago,  that helped my hops for sure

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

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bodyweight at home without shoes = 85.8 kg

Soft tissue work - lower body and upper

BBall practice session at WLC outdoor courts -  60 mins

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 2x40 secs

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

5) rotated sets with the stuff below -
Box Jumps, with a reset, landing with straight legs, 20 inch wall - 3x3

Finally back to touching the 9'10" rim. Took a while to get there though, first 10 jumps were not there but then it just clicked.
Heaviest weight so far that I have been able to do so right now.
+2 inches on 2 legged jump, +3 inches on single leg jump from recent weeks.
Single leg jump 5 inches lower than double leg
Approach run also feel more fluid, from the strength gains and lower bodyweight.
Was still able to touch the rim even with the tired jumps at the end

Easy head touch on the Blacknet
Looking forward to grabbing the rim when I get back down to 80kg, and whole hand over the rim when down to 70kg..... circa 40+ inches

Left quad tendon was achey on warmup jumps but fine on main, max effort ones. Progressing well
Right hip/glute medius tendon was also fine, not a peep from it.
It stop hurting a few days ago when going down stairs, so I figured it should ok now - healed fast, the side leg raises and band ISO did the trick

Right achilles still achey but no more stinging aches when moving around and hopping.
Left side seems to be good now.


Cooldown

Sit in bottom of narrow stance squat for 2 mins


Resistance


Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
Dead hang/paused - x5 (chest one inch short of rim), 2x3 @ RPE 7

Stronger forearms/grip was noticeable from wrist curls and Ivanko Super Gripper

Close grip triangle pushup - BW 3x6 explosive
All reps airborne at full extension, 1-2 inches

Wall tib raise 3x6

Inverted rows explosive BW 3x7 @ RPE 6

Straight bar dip explosive  BW 3x7 @ RPE 6

L sit hold on hand railing 2x10secs, 1x30secs, x 20secs

Hanging leg raise, feet to hands BW x5
first few reps felt easy, but by the 5th rep started feeling it!

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Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 3x45 secs

single leg calf raise -  controlled BWx15
single leg bent knee calf raise - controlled BWx15

stretch upper

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

stretched lower

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

3400 calorie burn according Fitbit Charge 3
Eating 2200+

Thursday 11th March 2021

Feeling better, but still not that great yet. Effects of calorie deficit starting to show
Will rest up tomorrow, for BBall on Saturday.
Plus it will be raining, but I might do some ISOs

Changing up my protocols again after some recent reading on the net.

Also figured it was time to give my upper body the same treatment as my lower body, by adding in bear crawls.
And give my hamstrings the same treatment as my quads, who knows it just might enhance my single leg jump and make my hamstrings tougher...

My work capacity is better than I expected, didn't feel too tired after the walk

morning mobility work

Tendon health

knee over toes heel elevated split squat at 60 degrees - 2 x 1 min (left quad tendon barely aching now on the first 5 secs)

rotating sets
single leg calf raise -  ISO 45 secs x 4, 1 min
controlled slow reps -  BW  3x15
single leg bent knee calf raise - ISO 45 secs x 4, 1min
controlled slow reps -  BW  3x15

pretty painful burn by the end of each set!

Bottom of Peterson step up ISO both feet on floor,  8 inch step - 45 secs x 5
Peterson step down - 8 inch step, slow reps - BW 3x15   (right leg a bit less depth to not irritate my glute medius tendon)

Lateral leg raise ISO - right leg only 3 x 45 secs
Seated band lateral leg ISO Iron Edge Xheavy band around knee - ISO 3x 45secs
lying lateral leg raise - slow reps, right leg only - BW  2x15

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


rotating sets
band pull apart, palms up - high to low  - Rogue light band  x10, Jumpstretch light band 2x15
Band dislocates Rogue light band x 20, light jumpstetch band 2x15
Bear crawl, max shoulder ROM - forward and backwards, 10m x 3

Broom dislocate stretch - same width as snatch all the way behind x 1min


90 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins

Mid walk - rotating sets 2 mins rest
backward walking - 40 degree sloped path 1.5 mins x 3
Straight leg, max ROM walk - 40 degree sloped path 1 min x 3
Bear crawl, max shoulder ROM 10m x 2

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

LOL a dog exercising at the park jumped on me while I was doing the bear crawl
Damn tiring it is, nice low impact cardio though.
Smokes my serratus when going backwards, and improves shoulder/scapular health and Lat ROM.

Straight leg walk, hamstrings feeling it now from them, but no eccentric on these, so should not get too sore.

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21 hour fast
2900+ calories burned according to Fitbit Charge 3
eating 2100+

Tuesday 9th March 2021

posterior chain and adductors still pretty sore, but a bit less so

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Waking stretches and mobility work

Soft tissue work - feet , glutes, outer quads, traps

Bodyweight without shoes - 87kg

trained fasted

knee over toes heel elevated split squat at 60 degrees - 2 x 1min
single leg calf raise ISO - 1min, 40 secs
single leg bent knee calf raise ISO - 1 min, 40secs
glute bridge ISO hold - x1 min

pec/lat stretches and mobility work


Tendon health, light session - at home

Rotating sets between each - one lower, then one upper

Bottom of Peterson step up ISO , both feet on floor,  8 inch step - 3 x 1 min
side leg raise ISO - right leg only 4x 40secs

single leg calf raise controlled eccentrics  - SSB 30kg 3x15
single leg bent knee calf controlled eccentrics  - SSB 30kg 3x15

band pull apart, palms up - high to low, diagonal left, diagonal right  - Rogue light band  2x10 each direction
Band dislocates Rogue light band x 30, light jumpstetch band 2x 20

Heel elevated step down - 6 inch step eccentrics - BW 4x15

barbell curl - controlled 20kg x6, 22.5kg 3x13 @ RPE 7 (+1 rep)
wrist curl - hold at top - 20kg x12, 22.5kg 3x13 @ RPE 7 (+1 rep)

Chest supported Scarecrow into press - 45 degree angle - 2.5lbs x 10, 5lbs 3x11 @ RPE 8 (+1 rep)

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rotating sets

Bear crawl max shoulder ROM - forward and backwards, front yard x 2

band lateral walks - Iron Edge XXHeavy  2x2 side trips of front yard

Ivanko super gripper 45lbs x 10, 70lbs x 5, 85lbs x 3... too hard
70lbs x 12, 77lbs 2x10 -- left hand failed on last set, RPE @7 for right hand
Left hand is quite a bit weaker

SSB Bulgarian split squat rear leg on 6 inch step - both sides back to back BW x6, 30kg x6, 50kg x5, 60kg x5
rest between sides 60kg x8 @ RPE 8

SSB squat facing down slope of garage, flat shoes - 30kg x 10, 50kg x 8, 60kg x8
70kg 2x8 @ RPE 7


Jefferson curl 20kg x10, 25kg 2x15 @ RPE 4

release rectus femoris with barbell

stretch

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60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2 mins

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3000 calorie burn according Fitbit Charge 3
Eating 2000+

Monday 8th March 2021

Glute, hamstrings and adductors heavy soreness

morning mobility work

Tendon health

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

single leg calf raise -  ISO 2x 1min
controlled eccentrics, 10kg weight vest -  3x15
single leg bent knee calf raise - ISO 2x 1min
controlled eccentrics, 10kg weight vest -  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x 1min
Heel elevated step down - 6 inch step eccentrics - BW 4x15

Lateral leg raise ISO - right leg only 1 x1min, 2x40 secs

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


1 hour walk/hike
backward walking- 40 degree sloped path 1.5 mins x 3

 

Sunday 7th March 2021

Fatloss cycle 2 - Week 2
Height - 5'8.5"
weighed - 85.9kg 8 (-1.7kg), 189.4lbs

waist - 36 inches (-5/8)
hip = 41 (-0.5)
upper thigh = 26 (-0.25)
Right calf = 15.75 (-1/8)
Neck = 15.75  (-1/8)
Wrist = 6.5  (-1/8)

Tanita scale bodyfat% = 23% (+0.2)

Total loss so far - weight -1.5kg Waist 0.75 inches Tanita BF% +0.8%

Crazy progress this week. Probably the most waist size I have dropped in 1 week ever.
That waist size drop is about 1+Kg of fat loss, the rest is water weight
Even the difference in my face from last week to yesterday in my squat videos is pretty evident

Tanita BF% is weird though.... I would say I'm around 20%

Friday 6th March 2021

A bit beat up and inflamed, but less than last week

glutes feel overworked so backing off on the things that work it

morning mobility work

Tendon health

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

Finger/forearm wrist curl ISO 2x1min
right hand only - manual resistance eccentrics, using other arm, 3x15

single leg calf raise -  ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x40 secs
eccentrics, going down stairs - BW 3x15  (left leg only)

Lateral leg raise ISO - right leg only 2x40 secs

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


60 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins

Wednesday 3rd March 2021

Glutes are feeling stiff and over worked, so need a break from this schedule soon

Left quad tendon feeling way less painful now on the Peterson step up ISO.
Was able to fully support my weight on the working leg on last set

morning mobility work

Tendon health

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

Finger/forearm wrist curl ISO 2x1min
right hand only - manual resistance eccentrics, using other arm, 3x15

single leg calf raise -  ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x40 secs
Reverse Nordic curl ISO - torso at 45 degree angle -  2x 40 secs

Single leg squat, eccentrics down to bench - BW 3x15

seated band clams ISO - Iron Edge Heavy band 3x 40 secs
Lateral leg raise ISO - right leg only 2x40 secs

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


60 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min

Tuesday 2nd March 2021

Feeling stale and sore all over - workout was more taxing than I wanted... supposed to be a light easy session

On the flip side both heel/achilles and left quad tendon feeling even better - pain is down 50% from yesterday
Even pressing directly against the heel, the pain is way down, and felt pretty good when I got out of bed this morning!
At this rate of progression, things are looking good.
Controlled stress and blood flow is the key

Wow, morning weight is down to 86.2kg from 87.6kg on Sunday..... and waist is down 3/8 inch to 36.25 inches 
Face looks visually leaner as well.

morning mobility work

Tendon health

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

Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15

single leg calf raise -  ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15
single leg bent knee calf raise - ISO x 1min
controlled eccentrics, 10kg weight vest -  3x15

Bottom of Peterson step up ISO, both feet on floor,  8 inch step - 4x40 secs
Reverse Nordic curl ISO - torso at 45 degree angle -  2x 40 secs

Single leg squat, eccentrics down to bench - BW 3x15

seated band clams ISO - Iron Edge Heavy band 3x 40 secs
Lateral leg raise ISO - right leg only x 40 secs
Piriformis stretch manual resistance eccentric 2 x15

Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches


60 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min

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18 hour fast
3000 calorie burn according Fitbit Charge 3

Eating 2000