Adarq.org

Thursday 19th March 2020

Whole body is sore, but my calves, lower quads, and abs the most!
A little bit drained feeling, well Jumps + AMRAPs will do that.


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morning mobility work
stretches pre and post walk
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69 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins


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16 hour fast
2800+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300+ for Gamin Vivofit 3

ate 2000 calories

Wednesday 18th March 2020

legs and calves still fairly sore, but they feel decent despite this.

Soft tissue work for whole body, less for lower

bodyweight at home without shoes = 80.3kg

BBall practice session at WLC outdoor courts -  70 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
jumps, and dunks on 8 feet netball rims

Back to touching the 9'10" rim, and 9'7" touch on vertical.
Pretty decent hops for being this sore, and 2 days post heavy squat session to near fialure.

stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Dip shrugs - on corner of fence - BW x20 @RPE 6
Straight bar dips - shoulder width grip to sternum - AMRAP - BW x20@ RPE 9  PR!!!
inverted rows - undergrip - AMRAP - BW x16.75 @RPE 10  PR!!!

"+" = 15-20 secs rest
Pushups on low bar 1.5 feet - closegrip +10kg x25 +4+3+3 @RPE 9

stretched pecs, lats and triceps

Did AMRAPs today to test my strength.
Damn big strength increases across the board!

The last time I maxed inverted rows a few weeks back I did 12, and since then I've mostly done sub-maximal explosive 3-4 sets of 6-8, about 50% of rep max.
The same for the straight bar dips, last rep max was 10, started with 2x7 and moved to 2x10.
Both are all time PRs as well.
Goes to show you don't need to train anywhere near failure to get stronger, and recruit your fast twitch fibers, as long as it's explosive, and I'm sure I've gained size in my type 2X fibers due to the training style.
I really should return my squats to this same setup, as I was jumping my recent best like this, and you recover much faster.

I put 5kg plates into a backpack for the pushups, and that sure made a difference, cut reps on initial set in half!
Will try +15kg next time, but I think 20kg is the safe limit as the backback is only a hiking type.
Walking around with that extra 10kg sure felt heavy, and I used to have that much extra fat on me....

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Back at home

peterson setups BW x12
supported ATG split squat BW x10
Goblet squat 12kg x 10

Rotating sets between each exercise - 2 mins

Safety Squat Bar (Verve SSB) squat - (28kg bar+2kg) x 10, 50kg x8, 60kg 2x8

Wasn't meant to squat today, but I just had to try my new verve fitness SSB
Just 2 light sets of 60kg x8 shouldn't be too taxing, but I did get a bit of a pump on the last 2 reps of each set, and it wasn't super easy
Who knows this might help me recover faster, and gain strength/size quicker....

High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg x8 @RPE 9 (+1 rep)
45kg x9 @RPE9 (+2 reps)
42.5kg x14 @RPE 9 (+1 rep)

vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top
Lying side abduction 6kg x12 @RPE 8 - felt surprisingly easy compared to last time, up 2 reps and lower RPE
Barbell curl 20kg x5, 25kg x13 @RPE 9 (+2 reps)
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back

stretch

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16 hour fast

3500 calorie burn - according to Fitbit Charge 3, with manual entries for weights
2800+ for Garmin Vivofit 3 - with extra calories from foam rolling and weights added, BBall left as is.

Ate 3000....

Just sold my Iron Edge SSB - buyer is getting a good deal
and good timing - My Verve SSB is getting delivered today!

I'm glad I have my home gym setup - with this virus situation... gyms are going to shutdown....

Sunday 15th March 2020

Damn calves still pretty sore, followed by my quads and hips

Another wet and dreary day - decided to keep the break going
Did nothing but sit on my ass, but still got around 5k steps

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morning mobility work

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16 hour fast
2290 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2075 for Gamin Vivofit 3

ate 3510

last day of calorie pounding....

Saturday 14th March 2020

Dang just realized it was Friday the 13th yesterday here

So my calves are still sore as hell, and my quad/glutes a bit.

Cold, dreary rainy day - not gonna ttrain at all, just not in the mood for it.
So will take a rare full day off everything - no walking either....


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morning mobility work

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So I ate 4.7k calories last night!
Literally shovelling in food all night, despite being super full already!

And this morning I weighed 78.6kg - LOL
My main TDEE spreadsheet has increased to 2.9k calories for maintenance.. 4 week average - WTF
Body must be just reving up and dumping most of it out - felt hot all night.

My Fitbit Charge 3 might be closer than I thought...

16 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned on
2075 for Gamin Vivofit 3

Ate 5087 calories!

Wow that's a big difference between the two...
I mostly sat on my ass and recorded around 5k steps, so calorie burn has to be around the low 2k

My Verve Safety squat bar finally shipped!

I suspect this SSB will be a bit harder than the Iron Edge one I currently use, due to the larger pad and it sitting higher off your back.
Much like how the Elite FTS SS Yoke bar is harder than the Rogue SSB.
Since the Verve SSB is a clone of the Titan SSB v2, which is a clone of the Elite FTS one

It also weighs 27.5kg, so it will be a pain to move around and I will have to add 2.5kg onto it to make loading easier at 30kg.


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In other news, i kept the diet break going last night with 3346 calories.
Which is around where the Fitbit had my cals at, but higher than Garmin, and probably higher than my real calorie burn.
Average TDEE according to my spreadsheets is 2750 for the last 6 weeks. - so high must be closer to 3k and rest day lows 2400-2500
The phone TDEE app says 2600 or so for the last week and a bit

body weight was 78.8kg this morning so not changing too much

debating whether I will diet break for a few more days or not.

Wednesday 11th March 2020

Calves fairly sore, but not too bad everywhere else, even upper body is not that sore for the amount of stuff I did.
Still some aches in my lower body from the sprints and BBall yesterday

So I ate 4000+ calories last night... just one of those random things you sometimes do, even though I wasn't hungry - LOL.....
Anyway I will still be in a deficit at the end of the week as it's only a 1200 or so surplus.
Honestly it kinda makes sense to eat in a surplus on training days when you think about it, especially while doing intermittent fasting.

Dry fasted today to help get rid of some of the water weight.
Still didn't weigh that much heavier this morning just 79.5kg

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morning mobility work

More thoracic mobility work, and stretches pre and post walk/runs

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29 min walk/hike - with a few 5 sec trail runs towards the middle, space apart between walking
towards end of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

50 min run/jog walk interval combo -
30 sec tempo runs and 1-2 min walk intervals
then to 1-2 min slow jogs to 1 to 3 min walk ratio intervals around the field perimeter

ehh the runs felt kinda painful on my feet... weird faster runs = fine, slow = pounding....


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19 hour dry fast
3000+ calorie burn according to Fitbit Charge 3 - with heart rate monitor on
2500+ for Gamin Vivofit 3

ate 4000+ calories :0

Monday 9th March 2020

Moderately sore all over - calves, hammies and VMO the most. Even my biceps....from plate loading I guess...
But not drained... and my legs feel different from the last few weeks.
I still have a pep in my step

Also got 8 hours of sleep last night, deep, that helps

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morning mobility work
stretches pre and post walk/runs

---

28 min walk/hike - with a few 5 sec trail runs towards the middle, space apart between walking
towards end of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

40 min interval walk combo -
9 x 50 sec sprint intervals @ 60-75% speed - 1 building to 2+ min walk recoveries, with two 2 sec burst @ 90% on run 7 and 8
Then 30 sec medium speed jog with 2 min walk recoveries around the perimeter of grass field

decided to change things up
Even though the duration was much the same as my 1+ hour walks, it somehow felt less tiring afterwards, and way less boring!
calorie burn was a little higher, according to my activity trackers, but things like EPOC and other things should make it higher still.

First time sprinting since I was 90kg. Felt much faster, feet/ankles calves way stronger, and carting 10+kg less weight also helps.
No issue with the uneven surface, I just floated across in my zero drop Inov8 Terraultra 260G trial running shoes.
Grip was good on the wet surface as well.

Form felt good,  as I'm strong enough now. And the two near max speed burst felt fast, really high turn over rate
Only thing was my right hip flexor started to get achey, and  my hammies started to fatigue, and calves got achey and started to fade.
I did hammer them yesterday, so that doesn't help...

See how I feel tomorrow, but last time my achilles were killing me - feet/ankles and calves just too weak to handle the forces.
Hopefully I can still BBall OK.


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18 hour fast
3300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned back on - real burn is probably 75-80% of this
2400+ for Gamin Vivofit 3 - wat?!

ate 2000 calories