Adarq.org

Sunday 8th March 2020

Week 29
Height - 5'8.5"
weighed - 77.9kg(-1.9) 171.7lbs
waist - 31.5 inches (-0.25)
hip = 38 1/8 (-3/8)
upper thigh = 23 7/8(-5/8)
Right calf = 15 (-0.25)
Neck = 15 1/8 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19 (+0.9)

Total loss so far - weight  25.2kg 55.6lbs  Waist 11.5 inches  BF% Tanita 12.3%

Damn Tanita scale BF%.... navy formula has me at 15%

Big drops this week due to being bloated last week, but real weight loss is around 0.5kg from what the TDEE spreadsheet tells me, and waist size drop backs that up.
Still, pretty big drops on hip and leg size! Although I do store a lot of fat here so hopefully it's not muscle as well.
My arms actually got bigger this week 

Lightest and leanest I have been since my early 20s!

Due to less activity/training this week, the various TDEE spreadsheets and app I have been using have me at around a 2550 TDEE
I averaged around 2040 calories for last week, so that lines up with my fat loss.

Fitbit Charge 3 calories were at 2850 average, Garmin Vivofit 3 at 2479..... so Fitbit was 10% over and Garmin a bit under but close enough considering it doesn't measure elevation changes or have GPS, and I'm manually adding in BBall and weight training calories ontop, that's pretty good.
If I had used their original calories burns for the activities, they would be way off!
Still, it gives me a good idea now.

So roughly 2300 burned on rest days, and 2900-3000 on training days
If I drop my calories down to the 1600-1700 range I should be back to the fat loss rates I had when I was doing those multi day fasts

Now that I know I only burn around 250 calories for my 1.25 hour walks, it makes it less attractive to walk over an hour... just eat a little bit less!
Maybe I'll start dong low intensity running intervals....or high intensity ones on an exercise bike  -->  https://breakingmuscle.com/learn/science-says-sprints-burn-200-calories-for-25-minutes-work

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calves, glutes, hips sore....

Friday 6th March 2020

Glutes/hips still feeling sore... and hammies were achey when releasing them
Walking pulse was 45-46 according to Fitbit Charge 3. And resting HR has been dropping every day this week, 55 to 51

Soft tissue work for whole body

bodyweight at home without shoes = 78.7kg

BBall practice session at WLC outdoor courts -  75 mins

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

Still the same old jumps I'm getting from when I was 85+kg till now....
At least running around the court feels very easy on the feel and ankles, and changing direction is way easier now.
Big difference from when I was 85kg, so I should be quite fast and super agile at 70kg!

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 x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x8@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 8

Single arm pushups - against railing - explosive - hands leaving railing BW 2x10 @ RPE 7
Dip shrugs - on corner of fence - hold at top and bottom - BW x12, 2x17 @RPE 8
"+" = 15-20 secs rest
Pushups on low bar - closegrip BW x30+5+5+5

stretched pecs, lats and triceps


All felt much easier - light bodyweight I guess

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Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg 2x6 @RPE8
42.5kg x12 @RPE9

3 mins rests
vertical wall ab wheel roll outs - pulling handles apart 2x20
Lying side abduction 5kg 2x10 - challenging but not near failure
Barbell curl 20kg x5, 25kg x10 @ RPE 9 (+2.5kg -4 reps)
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back

Light jump stretch band, curl grip rows x20

stretch

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14 hour fast - broke fast before Bball with a few cucumbers

3365 calorie burn - according to Fitbit Charge 3, with manual entries for BBall, but not including weights (+200?)
2457 for Garmin Vivofit 3 - "

Ate 2226 calories

Found a free android app version of the TDEE spreadsheets above
https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator&pli=1&showAllReviews=true

I'm still using the spreadsheets on my PC as I like seeing the numbers all together, but now I have all my fitness tracker and TDEE apps in one place on my phone as well

Tuesday 3rd March 2020

Lower body still sore, adductors and glutes

Soft tissue work for lower body

bodyweight at home without shoes = 79.3kg

BBall practice session at WLC outdoor courts - skipped

Started to warmup and then the rain hit after a few dribbles :/


Back at home - Lower body - LIGHT session

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

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1

3 mins rest
65% of training max (125kg) - controlled down, explode up - 80kg 2x5, x6

Even without BBall and jumps today, squats did not feel that good.. the 105kg single in the warmups felt a bit hard

Just as well I switched to a heavy/light setup now.
I squat every 4 days, and even then with BBall, jumping and dieting, recovery has turned quite bad the last 2 weeks.
So with the heavy-light setup, I'm only hitting squats hard once every 8 days now, hopefully recovery will improve.
Although the light session should still do something, as I'm driving the weights as hard as I can still - in terms of high threshold fiber recruitment and hypertrophy.

This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x10 ( progressively lower to warmup), 70kg 2x6 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x5 @RPE7

AB wheel rollout - knees bent x3, 2x6
finally got an Ab wheel, and also found I was doing them wrong after watching some Youtube vids - corrected, and now it hammers my abs!

stretch


===
13 hour fast - Broke fast just before weights with raw carrots/beetroot, plus a handful of nuts

2883 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2672 for Garmin Vivofit 3 - "

ate 1850 calories

And another one I'll be using https://www.reddit.com/r/Fitness/comments/8pap61/a_new_tdee_calculator/

Have u you ever lean against say the corner of a counter top with your hips to loosen hip flexors? It seems to be the best way for tight hips

used to do that, but I no longer feel it, as I'm quite loose.

I use a massage ball against the wall now to start, and then lie down on the floor with the same ball, using my full body weight on glutes/hips etc

Sunday 1st March 2020

Still feeling beat up in my lower body, but knees felt Ok after the soft tissue work

Soft tissue work for whole body

bodyweight at home without shoes = 79.8kg

BBall practice session at WLC outdoor courts -  80 mins

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

No hops as expected, so took it fairly easy.
Didn't have much energy as well

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Back at home

due to rain hitting I did all my stuff at home

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 x12

alternating sets - 2 mins rest

Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against pad/towel - BW 3x7 @RPE 7
Single arm pushups - against railing BW 2x6 @ RPE 7
Dip shrugs -  hold at top and bottom - BW x12, 2x16 @RPE 8

Found two metal vertical supports close to each other to do the dip shrugs on, but are too far apart to do proper dips.

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x3
45kg 2x6 @RPE7
40kg x14 @RPE8  +1 rep

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
Lying side abduction 2.5kg 2x15
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back
barbell curl 20kg x4, 22.5kg x14 @ REP 9 +1 rep

stretch

Everything felt surprisingly easier today, must be the extra calories

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15 hour fast - broke fast before session at home with a slice of water melon and handful of pistachios/ 1 brazil nut

3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
3100 for Gramin Vivofit 3

Plan to eat 2400 calories

So I'm noticing a trend of a consistent 500 or so calories difference between the two activity trackers....