Adarq.org

Friday 7th February 2020

feet and erector fairly sore this morning.
And lower body as well, but less so, as I sleep in my 2Xu accelerate compression pants

I need to get more, have a few coming that I found on the net for cheaper, but all are sized small, so I need to get down to 75kg before I'm thin enough to use them
Also got in a 3/4 length Virus cooljade compression pants, that Virus were blowing out for "cheap" - it's made of jade material, which is supposed to cool you down, and it certainly feels cool to the touch....
Length of the Virus pants are longer than the 2XU 3/4 ones, covers the calf. Virus brand seems popular with the olympic lifters

Don't know if Virus have graduated compression, but the material thickness and compression levels feel on par with my 3/4 2XU which are last years model,
but my 2XU Acclerate print full length pants are a step up, current model - they feel contoured and thicker, more coarse material.
Makes me feel like I'm wearing a current gen super hero suit - first pic
I also picked up one Skins DNAmic compression pants, even though they are bankrupt now, they are the other big name - just want to see if they are any good
second pic - interesting designs





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Minor mobility work
A few sets of some shoulder AC fix things I see in a YT video

stretches

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due to rain I had two walk session, a 30 min one at the shopping centre,
and another 30min walk later at home - mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

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18 hour fast
2600+ calorie burn

plan to eat 1900-2000 calories

Thursday 6th February 2020


bodyweight without shoes - ?

soft tissue work - just feet and glutes, didn't have time...

BBall practice session - WLC outdoor courts - 65 mins

dribble, shooting practice, and intense dribble and moves.
Moderate amount of jumps and 3 dunks on 8 feet rim at the end

Went to the other outdoor court I sometimes visit once in a while.
The 8 feet rims here are full size and did two windmills off a medium speed dribble easy.

Jumps were down as expected, but 3.5 inches higher than the last time I was here, 2(?) months ago, so whatever I'm doing is working.


stretched lower body


Resistance at home

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
Dip shrugs - BW x12, 
inverted rows - undergrip - explosive - BW 2x10 @RPE 8.5
Dips - slightly angled medium grip width BW 2x15 @ RPE 8.5

maintenance

Found a way to do dips pain free, so it's back on the menu.
Keeping shoulders back and away from the ears did the trick


3+ min rests
High angle rows to ribcage  barbell 20kg x10, 30kg x5,  42.5kg x11, x9  @RPE9 (+2 reps on first set)

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x12
3 angle lateral wall slide - controlled - light short Rogue band x15 each side
W band pull aparts - controlled - light short Rogue band, dual strand x10, single strand a 10

stretch

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

2800+ calorie burn, not including weights
plan to eat 2000-2200 calories

Wednesday 5th February 2020

Whole lower body and erectors pretty sore - calves the most once again....

Slapped on one of my full length compression pants, recently acquired Nike running ones, and felt a lot better.
My only full length 2XU one is in the wash, which has much higher compression, and graduated at that, but the Nike still made me feel better

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Minor mobility work

stretches

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71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

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19 hour fast
2700 calorie burn

plan to eat 2000 calories

You jumped into the deep end too quickly and too soon.... That's how all my previous knee issues happened - when getting back into BBall
Knee tracking is the big one

Monday 3rd February 2020

Upper body not too bad, but lower body is still pretty achey, especially my hamstrings and adductors

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Minor mobility work

stretches

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63 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins


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20 hour fast
2700 calorie burn

ate 1800 calories

Sunday 2nd Febuary 2020

Week 24
Height - 5'8.5"
weighed - 80.5kg(-1.7) 177.5lbs
waist - 32 5/8 inches (-3/8)
hip = 38.75 (-0.75)
upper thigh = 24 5/8 (-0.25)
Right calf = 15 3/8 (-1/8)
Neck = 15 3/8 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 19.2 (+0.3)

Total loss so far - weight  22.6kg 49.8lbs  Waist 10 3/8 inches  BF% Tanita 12.1%

Finally at 80kg!
A bit bloated last week, hence the big drop.
My goal was to hit 79kg by this date, so a bit short of that, but who knows I might have also gained some muscle mass.
Tanita BF% is so variable...

Next stop 75kg, but eventual goal is 70kg in May, and then I'll see how much more fat I have to lose.
But so far I'm surprised how little difference in my appearance dropping from 86kg to 81kg, I can still pinch tons of fat everywhere at my body, and I doubt that changes much at 75kg.
Still have some love handles and gut that protrudes outwards at this stage

Wrist size will eventually hit 6 3/8 as well

Have started buying compression tights in size small, as the current mediums/large will eventually be too loose, judging by my measurement changes.
Especially the more expensive 2XU ones, even though I do buy them at 30-40% off retail price

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Posterior chain still pretty sore - glutes and upper hammies especially

Friday 31st January 2020

Feel ok, but not that fresh, still a bit of soreness in my hamstrings hips.
My left adductor has a dull ache.

Soft tissue work on lower body - less than usual was in a hurry

bodyweight at home without shoes = 81.3kg

BBall practice session at WLC outdoor courts - 60 mins

dribble, shooting practice, high intensity moves and layups
A few jumps and dunks on 8 feet netball rims at the end

Jumps were suprisingly decent today
Touched the thick part of the 9'10" rim again, head touch on Blacknet, and easy slap on the metal bit that holds back of the 9'4" backboard - which sits 2-3 inches above the backboard, and got 2 knuckles on it.

Did 2 good verticals - almost base of fingers to 9'4" backboard, and wrist 1 inch under 9 feet backboard = 9'7" = 27 inch vertical jump = +1 inch!
Touched 9'6" with both hands on a L-R plant approach jump

My newly acquired 3/4 length 2XU compression pants felt good, much thicker than my Amazon chapies (Tesla, Drskin) - much cheaper than retail price, $35AUD, if you search on Google on ShopBots
may have helped my hops :p
Shorter though, doesn't quite cover the calves...


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

facing down garage slope, in socks/barefeet
Safety Squat Bar (SSB) squat - Goblet squat 5kg x10, 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg, x3, 80kg x3, 90kg x2, 100kg x1

AMRAP 95kg x10 @RPE9.5 PR!!
rest 7 mins

85kg x12 @RPE8.5

<a href="http://www.youtube.com/watch?v=Ppb2eYeqZVM" target="_blank">http://www.youtube.com/watch?v=Ppb2eYeqZVM</a>

95kg x10 = around 127kg e1RM. About 1.55x bodyweight
Might have been able to do a 11th rep, but I strained quite a bit on the 10th rep, so didn't attempt it
12th rep on 85kg set flew up when I expected a grind....

Put SSB pad lower on the back, widened stance a touch, so I can sit between my legs, and back a bit, while pulling arms/elbows in against the body.
Felt much better, my knees felt great. And now my form is more consistent and it looks and feels like a heavy goblet squat, especially since the SSB camber puts the load forward.
Pretty hard to GM the weight as well like a Goblet and front squat, but upper back rounds much like them as well

SSB Good morning 40kg 2x10 - too light!

This group in Oly shoes - alternating sets 2 mins rest
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x13 @RPE 9
SSB single leg calf raise - single arm supported on opposite side - both sides back to back - on 1 inch elevation - controlled eccentric, 65kg x14, x12 @RPE9
Romanian Deadlift 60kg x16, 85kg x12 - too light!


Flat shoes -  alternating sets 2 mins res
SSB Lateral squat - BW x10, cossack squat with 5kg plate, SSB 20kg x7 reps each side
single leg raise - straight legs x 30sec ISO, bent leg x 30 sec ISO


stretch


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

3100 calorie burn for today, not including weights
ate 2200 calories

Weighed 80+kg before showering, shows how much water I sweat out, but not till I crack under 80KG!