Adarq.org

yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood!

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

Quote from: CoolColJ on September 13, 2019, 12:53:26 am

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

thanks

I want to get shredded, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.

My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then

I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.

Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on  the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching


I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s

--

Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens 

<a href="http://www.youtube.com/watch?v=o3p9-jc7GDA" target="_blank">http://www.youtube.com/watch?v=o3p9-jc7GDA</a>

Thursday 12th Sept 2019 - BBall

45 mins
clothed weight about 100kg

felt decent, best in a while

3 standing vertical jumps
1x3 standing jump to 24 inch wall from 2.5 feet away, landing with near straight legs
2 sets x 3 pogo jumps into jump to 24 inch wall from 2.5 feet away, landing with near straight legs

a few dunks on 8 feet netball rim - can get elbow near this rim off a vertical


base of fingers almost to 9 feet BBall backboard = 23 inch vertical jump

vertical up an inch from the last time I tested a week ago.
Today was the first time landing from the vertical jumps, where my left knee didn't ache, when I dropped into a low landing stance

Pogos felt good, also first time my feet didn't hurt, and they can handle my weight.

It would seem that fasting is not catabolic at all, if my vertical keeps going up, at least for now.

Wednesday 11th Sept 2019 - BBall

22 mins

light BBall session. no jumps

School girls took over the courts for their PE, so cut it short
Which turned out for the best in the end

Sunday 8th Sept 2019


plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 8
overhead press 10kg bumper plate x 8
supported bulgarian split squat x8 each side

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

damn, quite sore all over from the stuff I did yesterday!
Even just one sub-maximal set...

Sunday 1st September 2019

Week 2
Height - 5'8.5"
weighed - 101.7kg (-2.5)
waist - 42 inches (-0.25)
hip = 45 inches (-0.25)
thigh = 28.75

Tanita scale bodyfat% = 32.5% (-1%)

Total loss so far - weight 1.8kg  Waist 1 inch BF% Tanita 1%


BBall session, 1 knuckle past 9 feet BBall backboard = 21 inch vertical jump

A few vertical jumps, 3x jumps onto low wall

Big improvement in fitness and ability to run without my feet hurting from my last session a week ago.
Took a week break due to DOMs and rain.
Stopping my sessions before I get too beat up, easy does it. 48 mins today.

Have added 1 set of bodyweight Bulgarian Split squats x8, 10-20 sec planks throughout the week, and daily banded ankle mobility work for my right ankle.
Also did a set of BSS x8 after BBall today.