Adarq.org

bodyweight without shoes - 93kg

dry fasted

BBall practice session - 43 mins
dribble, shooting practice
3 low effort dunks on 8 foot netball rim

low intensity session, only a few minor bits of slow runs. Got a good sweat going


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33 min walk around the courts and paths

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Felt a little light headed on the way there, but got better as it went

Left BBall shoes at home so did the session in my flat and thin trail running shoes.
Went better than expected, lighter bodyweight helped a lot I think.

3100 calorie burn

Pre and post shower weight 93.7kg 206.6lbs at 21.5 hour dry-fasted mark.
Finally some downward weight movement!

Bodyweight at 24 hour mark = 93.5kg 206.1lbs

Thursday 3rd October 2019

Dry Fast day 1 start
weight = 95.7kg  210.9lbs
waist = 39 3/8 inches
hip = 43 3/8
upper thigh = 27 3/8

Tanita BF% = 27.6%

Stats  as of this morning straight out of bed
Not sure what is up with my weight, muscle gain maybe?
But it's gone up while all my stats are down from Sunday.. while pretty dehydrated and on a high calorie deficit!
Lean body mass is as high as it was back when I was 105kg, 70kg or so

Anyway, restless sleep last night, woke up after 3 hours to pee, and light sleep from there on
Right ankle/heel still sore this morning

I won't need to exercise as much the next 3 days of the fast to get the same if not more calorie deficit, since I won't be eating!
As long as I burn 2600 calories a day I should lose another 1kg of fat by Sunday morning, plus any extra a dry fast adds ontop, if any   
Will be interesting, as it's finally getting hot, tomorrow is going to be a scorcher at 30C degrees...
Nice to sweat it out and death dry fast 

Wednesday 2nd October 2019

I tweaked something in my right elbow yesterday... probably from that straight bar dip attempt...
Hurt like hell at night in certain positions, but it felt a lot better today, and almost like nothing now... some fast healing!

Hammies/adductor tie sore as hell this morning, as expected, but my right ankle/heel was in pain and I hobble around when I got up.
But by midday it felt good enough to walk around, and after releasing the heel with a golf ball, felt a lot better, and could walk normally again
So sprinting is probably a no go right now, but maybe lower effort intervals, sideway runs, prime times etc could be ok.

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dry fasted for 20 hours

38min walk afternoon
71 min walk late afternoon - with frequent rests


3100 calorie burn
eating 900 calories over just one meal, lots of salt

Then early to bed

Will likely start a 3 day dry fast.. ending on Saturday dinner, trying to get down to 90kg ASAP... and reset my body
Longest has been 2 days... if not I will drink some water and continue water fasting with my self mixed snake juice - electrolyte mixture
They say dry fasting is 2-3x more effective than regular water fasting... and you hit ketosis way earlier

Tuesday 1st October 2019

tissue/release work at home

bodyweight without shoes - 96kg

fasted

BBall practice session - 23 mins
dribble, shooting practice
2 low effort dunks on 8 foot netball rim


Sprint intervals - walked to nearby soccer field

some warmups - side ways and backwards running

16mins worth - 2 min walking rest recovery between each
1x100m at70%
4x50m at 90%
1x100m at 90%

6-7 mins rest

5 vertical jumps - against sign

Wanna burn even more fat, faster, so trying out some intervals, and to break up the monotony of long steady state walking.
fasted state + sprints = fat meltage
Plus the rest periods add a good amount of walking.
Uneven field made my right ankle feel angry, so will try these at the baseball field nearby, which is perfectly flat, and has lush green grass on the outfield areas.
Form felt decent mobility wise, and I had enough strength to hold the positions, but man my abs were hammered hard, and even my neck was straining a bit from the forces.

Legs felt like jelly afterwards but did a few vertical jumps against the big sign - looked about 24 inches.
landings felt good in my trail running shoes on dirt, they force you to land on the balls of your feet since they are flat and thin.


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resistance at the outdoor courts

Single leg calf raise x 8 (left side) x9 (right side)
pushups - feet elevated 6 inches x 11 - last rep hard
inverted row on stair railing - undergrip x7  - last rep hard
Straight bar dip x 1.....

Sprints may have killed my strength as the numbers were down a bit, except on pushups.
Will do these before sprints next time, except calf raises.
Moving pushups to the next step to make it harder.

Tried a straight bar dip, ie the top of a muscle up and could only do one....   


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back at home

facing down garage slope, in flat shoes

rotating sets between the squats
front squat 20kg bar x 5,   
paused, explode up 40kg x5, 50kg x3

High bar squat 20kg bar x 5
paused, explode up 40kg x5, 50kg x 5

clean grip deadlift 50kg x 6 - 3 reps normal, 3 reps hooked grip

high angle single arm row, elbow out 24kg kettle bell x 8
overhead press 15kg bumper plate x 15 - 10 sec hold at top on last rep

Bulgarian split squat - paused - 5kg x 10

Squats felt good
Row was a tad heavy, but was too lazy to setup a dumbbell, so used my only kettlebell

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3600 calorie burn for today, not including weights and after burn from sprints.
Will eat about 1500

Monday 30th Sept 2019

1hour 48min medium hike

A little beat up today, but not as much as I expeted.
My quads don't seem to get sore anymore from jumping.
My upper adductors and hamstrings are still pretty sore

Dry fasting till dinner today, 20 hours
3100 calorie burn by the look of things
might eat 1200 calories

Sunday 29th September 2019

tissue/release work at home

bodyweight without shoes - 96+kg

fasted

BBall practice session - 73 mins
dribble, shooting practice
Then 30 mins worth of jumps of all types and dunks on 8 foot netball rim

Hops still about the same - not fresh so I'm not too bothered.
Did a ton of jumps in the second half. Regular and lob dunk attempts.
And some jump intervals for 10 mins - lob the ball, run and try dunk it on the 8 foot netball rims or tip it in on the BBall rim - walk to start repeat.
Was huffing but hops stayed consistent, so work capacity is getting better.
Less stressful on the body than regular jump attempts.
Finally dialing in my approach jump form off a left right plant - was able to hit elbow on the 8 feet netball rim most of the time even when fatigued.

Also did a few single leg jumps, but 6 inches lower than 2 legged jumps.
I'm just happy I can do them again pain free, and it's only going to get easier as I get lighter.

All on a second day of a fast - I'm surprised!
Also my calves/feet felt much stronger relative to my bodyweight - leaner and calf work
Right toe held up fine, but then started to hurt at the end.

had a strained lower back - hurt it when I bent over after getting up from sleep.... old man problems...

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stretch

66 min walk

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3600 calories burned by midnight
Will likely eat 1500 calories - already had some spaghetti and Lindt treats for 1100 calories
Might have a lean home made hamburger for second meal...

Carbs will help me sleep well tonight

I find a lot of these things just lack the weight needed to get in deep.

I like using the handles of small kettlebells - either on the floor, or lying ontop of you

The sleeve or shaft of an oly barbell works well on certain things as well and the weight of the bar itself sinks in deep, good for areas like the quad/hip tie in area
You can even buy small pieces of oly barbell from Rogue fitness to do things with


I have the Battlestar set from  Rogue Fitness, a bit pricey but man it gets in deeper than foam rollers for those types of things and more gentle than a barbell.
Just amazing on calves, but kettlebell handles work well there as well
The handles are good for doing your shins etc

https://www.rogueaustralia.com.au/mobilitywod-battlestar-2-0-kits-au



What price can you put on health?