Adarq.org

Sunday 16th February 2020

Week 26
Height - 5'8.5"
weighed - 79.3kg(-0.2) 174.8lbs
waist - 32 1/8 inches (-1/8)
hip = 38.5 (-1/8)
upper thigh = 24.25 (-1/8)
Right calf = 15 1/8 (-1/8)
Neck = 15.25
Wrist = 6.5

Tanita scale bodyfat% = 19.1 (+0.1)

Total loss so far - weight  23.8kg 52.5lbs  Waist 10 7/8 inches  BF% Tanita 12.2%

Didn't lose much this week, due to 2 surplus days and eating more nuts.
Will knuckle down this week and get solidly into the 31 inch waist area.

Smallest leg and calf size at this waist measurement ever, so I'm down on a lot of strength/power.
I've had it above 25 inches and 16 respectively

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Feeling tired today

Glutes and calves feel sore.
And general overall achey feeling

Friday 14th February 2020

still a bit achey from last workout - lower body
woke up early :/

Soft tissue work for whole body - a little less on lower body than normal

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 63 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 from 30 mins onwards

Felt surpisingly powerful, given that I had less sleep last night, and still carrying soreness and fatigue from 2 days ago.
Matched my current best jumps on this court, and better in some types - touched the 9'10" rim again but dropped off rapidly.
Highest 1 step jump so far 9'9" touch, wrist 1inch over 9 feet backboard.

So I think I have a 2 inch gain in me when I freshen up.


stretched lower body


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 BW 2x10@ RPE 8
inverted rows - undergrip - explosive - BW x15, x12 @RPE 9
Dips - on corner of fence - dip shrugs BW x10,
explosive x15, x12, @RPE 9

maintenance
Tried dips again and found it pain free, so it's back on once again
Just stayed more upright


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 40kg x5,
45kg x10 @RPE9 +1rep
40kg x11 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x15
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band x21 each side
Elbow on knee external rotations - 3kg x 20 - left arm a lot more unstable, very easy for right arm
barbell curl 20kg x15 @ REP 8.5

stretch

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12 hour fast - broke fast before session at home with a few grapes and handful of pistachios

3000 calorie burn, not including weights
ate 2600 calories....

Weighed 78.6kg before shower

Thursday 13th February 2020

Sore in my whole lower body and erectors, but way less in my quads and posterior chain comapred to last session.
Not sure why, but I'll put it down to the body adapting.
Calves still feel wrecked as before though!

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Minor mobility work
stretches
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62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

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16 hour fast
2600 calorie burn
plan to eat 2000

Wednesday 12th February 2020

Still not feeling all that recovered from last lower body session, hips/glutes still achey

Soft tissue work for lower body- somewhat rushed


BBall practice session at WLC indoor courts - 33 mins

dribble, shooting practice, high intensity moves and layups
5 or so jumps at the end

The rain hit so I dropped the $10AUD for indoor court access, except there was only 30+ mins left before the courts were booked...

Been a while since I played indoor here, and they have new breakaway rims with the enclosed spring box.
I was able to touch the spring box under the rim from vertical.
Based on measurements online, the bottom of this is about 5.3 inches from top of the rim, and I touched half an inch above that.
There is a bit of glass between this and the pad like this image



Running jump should be 3-4 inches above this but I kept jumping from too far away and reached up an angle, only 2 inches higher....
So 7'4" standing reach - 5 inches below rim = 27 inch vertical.
Based on my strength levels I should be jumping around 29-30 inches, which I should be able to do when fresh and not on a diet


stretched upper body - and had a walk around the outdoor courts outside to cool down.
The rain had stopped by then and had dried up quite a bit!



back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 80kg, x3, 90kg x2, 100kg x1

AMRAP 110kg x8 @RPE10 PR!! +5 reps
rest 8 mins

100kg x9 @RPE9

110kg x8 =  137kg e1RM. About 1.75x bodyweight
Upper back rounding on last 2 reps.

When I first got the SSB, 4.5 weeks ago, I could only do 110kg x3!
Some of it is better and different form, and neural adaption etc.
I don't think there is as much difference between the SSB and my high bar squat now - maybe only 5% difference

SSB progression screencap on my phone's rep calc app, since I had it 4.5 weeks ago


Based on the 105kg x10 I did last session, without BBall/jumping, I should be able to do 110kg x9
So I'm losing 1+ reps due to BBall/jump fatigue

Also tested my left shoulder on a straight bar, and it feels much better no more pain, at least with wide grip

This group in Oly shoes - alternating sets 2 mins rest
Romanian Deadlift 60kg x5, 102.5kg x12 @RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x8 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x15, x14 @RPE9  - +5kg but still fairly easy
SSB Good morning 60kg x12 @ RPE 8


Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x10+2 reps each side @RPE 8  - time to increase the load. also went deeper.
single leg raise - straight legs x 40 secs ISO, bent leg x 40 secs ISO


stretch


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14 hour fast - Broke fast just before weights with 3 cherries, plus 12 or so pistachios nuts

2700+ calorie burn for today, not including weights
plan to eat 2200 calories

Monday 10th February 2020

Still pretty beat up, hips/upper hammies were achey as hell later at night

Soft tissue work for whole body - way less than usual was in a hurry

bodyweight at home without shoes = ?

BBall practice session at WLC outdoor courts - 74 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 at the end

Jumps were pretty bad today, due to fatigue and soreness, lowest in a while

stretched lower body


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
Dips - forward leaning - on corner of fence - dip shrugs BW x10, BWx2 warmup
BW x14, @RPE 9
inverted rows - undergrip - explosive - BW 2x12 @RPE 8.5
Straight bar dips - shoulder width grip to sternum BW x10, x10+2@ RPE 8

maintenance

Ok these dips on the fence corner railing are harder than the parallel bar dips at home - they also hurt my shoulders no matter what I do.
Now the straight bar dips, like top of a muscle up, feel good, apart from leaving marks on my torso...
I couldn't even do 1 rep of these a few months... I've come a long way!


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 30kg x5, 40kg x3,
45kg x9 @RPE9
42.5kg x11  @RPE10

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x15
3 angle lateral wall slide - controlled - light short Rogue band x18 each side
W band pull aparts - controlled - light short Rogue band, dual strand 2x12
Elbow on knee external rotations - 2.5kg x 15

stretch

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12 hour fast - broke fast before session at home with a few grapes and handful of pistachios

3000+ calorie burn, not including weights
ate 3600 calories....

Storm cut power off the last 2 days, so I'm updating based on sketchy memory....

Sunday 9th February 2020

Week 25
Height - 5'8.5"
weighed - 79.5kg(-1) 175.3lbs
waist - 32.25 inches (-3/8)
hip = 38 5/8 (-0.25)
upper thigh = 24 3/8 (-0.25)
Right calf = 15.25 (-1/8)
Neck = 15.25 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19 (-0.2)

Total loss so far - weight  23.6kg 52lbs  Waist 10.75 inches  BF% Tanita 12.3%

Zing - under 80kg!
Starting to look noticeable leaner the last few days.

When I set the Tanita to age 19 it says my BF% is around 15.8%... why would age make any difference? Bodyfat is bodyfat....


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terrible sleep last night due to heavy rain and wind noise

Whole lower body is sore, calves, glutes and hammies in particular, and upper back/arms as well.

Can't do much today, so calorie burn will be down in the dumps.
So might just be a maintenance day, we'll see