Adarq.org

Monday 26th December 2022

Feeling decent. Just some minor aches in my foot heel muscles

Achilles no worse after yesterday.

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches

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Tendon Rehab - Recovery + Upper push. Week 4, Day 1
Afternoon

Body Weight: 90.2kg with shoes

snatch grip behind the neck press + dislocates with broom
Single leg stand. weight on opposite arm : 2.5kg 2x 30secs

Split squat ISO on balls of foot, rear leg bent 60 degrees 2x 30 secs
Horse stance hold: 2x 30 secs

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rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 12, 15lbs x10, 25lbs x10, 35lbs x8
45lbs x12, x12 @ RPE 8/8.5 (+1 rep second set)

Bird Dogs - Alternating sides, hold at top - 2x20
Heel touch downs, single leg, off step: slow tempo -  BW 2x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x30secs
Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 4 x 30secs

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Power clean: 20kg x8
40kg x6 - 3 floor, 3 hang
50kg x4 - 2 floor, 2 hang
60kg x2 - Floor, hang
70kg x2 - Floor, high hang high pull

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30secs x BW, 30kg, 40kg, 50kg,
60kg - 2/10 left Achilles tendon pain, 2/10 right side
70kg - 1/10 left Achilles tendon pain, 1/10 right side
70kg - 3/10 left Achilles tendon pain, 2/10 right side

Pain decreased on second set of 60kg, so skipped and went up to 70kg. Moderately hard

Leg extension ISO, single leg - end of unit elevated 5 inches -
- 20 sec hold at top, 20 sec hold at 60 degrees, no eccentric -  x15kg, 20kg, 25kg, 30kg - moderately hard
- lifted up with help of arm, 30 sec push against 80 degrees strap, no eccentric x 35kg, 35kg, 35kg

1/10 pain patella/quad tendon pain on heavy sets, on both sides

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Push up - feet elevated : (Warm up) On floor x11,
Feet on 20 inch bench x 14 @ RPE 7   - 65kg bodyweight on scale, at top

Single arm suitcase carry: kettlebell, 3 mins rest - 40secs x 18kg, 24kg, 24kg - hard

Pike push up: - hands elevated 5 inches - BW x10 @ RPE 7

Dips: - dip shrugs BW  2x20
slow tempo - BW x 10 @ RPE 8

Hanging, leg raises -  Hanging, bent knee into straight leg raise: Slow tempo 2x10 @ RPE 6

Squat walk outs and support - Front, high bar, Low bar with 1/4 squat hold and slow concentric - 10 secs
10 Secs x 60kg, 100kg, 120kg
130kg No front squat
140kg High bar only
140kg High and low bar

All sets from 60kg onwards on 3/10 lower Sartorius pain on both sides
So I'm thinking these might target my lower Sartorius tendon better than the other things I have tried. More specific
Even the split squat in the 1/4 range also works

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stretch

Sunday 25th December 2022

Felt tired and beat up in lower body, hips, posterior chain.
Felt crappy after Christmas lunch... I normally don't eat before training... so the carbs didn't help

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Waking mobility work and upper body stretches - brief
Quick soft tissue work on lower body


BBall practise session at WLC outdoor courts - Cycle 1, Week 3, day 2 - 60 mins
Bodyweight without shoes -  89.2kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  30Seconds
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 45 mins

Felt crappy, and heavy. Achey outer glutes, hips
Didn't feel like jumping, so didn't force the issue. Go easy after 2 sessions of 30+ jumps
Just small hops as part of BBall moves

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Plyo - Jogging - walk combo - grass baseball field - 28 mins

Gallop bounds, alternating legs, medium effort, height rather than distance x 20 secs
Walk 1 min
1 min slow jog
Walk 1 min
Various low effort hops/skips, forwards and backwards for 30 secs
Walk 1 min
 - repeat x 28 mins

3/10 Achilles tendon pain, but it didn't get worse during and after the session
Less pain on jogs, so increased speed a little, and more extended foot position, and relaxed tall form, instead of heel thumping like past sessions.
Bounds felt fine, quite a lot of force through the shins, but tibs felt strong.

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6 hours later

Single leg calf raise ISO - above neutral - BW 4x 30secs

Saturday 24th December 2022

Posterior chain soreness dying back down, but some new soreness from yesterday, mostly in my glutes and whole upper body.
yeah overcoming ISOs do cause soreness, so much for concentrics not causing muscle damage.
And it's no like these are new movements either, with me doing them everyday just about and sometimes twice a day for months now.

Tendons feeling much better, so looking forward to post Christmas lunch session
Put the diet on hold this week with all the Christmas and holiday stuff going on, hard to not eat!

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates

Toe towel curls - x20 x30

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Tendon Rehab - Recovery
Afternoon

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2 x30 secs

rotating sets
Sartorius, seated, single leg, diagonal inward backward pull against opposite foot ISO : - 4 x 30secs

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort - 5 x 30 secs

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall, 90 degree knee angle - 80% effort - 5x 30 secs
Set 1 -  3/10 left patella tendon pain. 3/10 right quad tendon
Set 2 - 3/10 left patella tendon pain. 2/10  right quad tendon
Set 3 - 3/10 left patella tendon pain. 2/10  right quad tendon
Set 4 -  2/10 left patella tendon pain. 2/10  right quad tendon
Set 5 -  2/10 left patella tendon pain. 2/10  right quad tendon

Also did a bunch of single leg/split squat 1/4 squat holds with bodyweight and 20kg

Thursday 22nd December 2022

Mild tired/drained feeling. Medium DOMs in posterior chain and upper back. Sore right quad tendon area.
Left lower peroneal tendon area mild soreness.

Both Achilles feeling OK after yesterday, no worse than the day before.

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Waking mobility work and upper body stretches - lat and pec stretches, dislocates

Toe curl ISO - 4 x 30secs

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Tendon Rehab - Recovery + Upper Pull. Week 3 Day 2
Afternoon
Bodyweight with shoes - 90.8kg 

general mobility drills

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - 2 x30 secs
Front plank hold: x 2x30 secs
Glute bridge hold 2x30 secs
Side plank, legs bent, with abduction, opposite hand in the air 2x30 secs

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Rotating sets

Sartorius Internal leg rotation ISO, seated single leg, against opposite leg - 4 x 30secs
Bird Dogs - Alternating sides, hold at top - 2x10
Peroneal external foot rotation ISO : seated, Iron Edge mini flat heavy band on front of feet. Toes pointed - 4x 30 secs + 5 slow reps

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Rotating sets

Leg extension ISO, single leg - end of unit elevated 5 inches -
- lifted up with help of arm, 15 sec hold at top, 20 sec hold at 60 degrees, no eccentric -  x15kg, 20kg, 25kg, 30kg - hard
- lifted up with help of arm, 30 sec push against 60 degrees strap, no eccentric x 35kg, 35kg, 35kg

2/10 left patella tendon pain, 3/10 right quad tendon pain on the heavy sets
So overdid volume of jumps last session....

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  30secs x BW, 30kg, 50kg,
60kg - 2/10 left Achilles tendon pain, 1/10 right side
65kg - 3/10 left Achilles tendon pain, 1/10 right side
65kg - 2/10 left Achilles tendon pain, 1/10 right side
65kg - 2/10 left Achilles tendon pain, 1/10 right side

Slight decrease in pain from last week on 60kg, so bumped up the weight

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L Sit Chin Up -  hang and 20 scap shrugs, 10 sec ISO at mid range, BW x1, x1
BW x9, 7 @ RPE 9/8.5  (PR!! +1 rep)

Despite the 2 weeks off from these, they felt better. The 9th rep was shakey, felt like near the limit of my core endurance of 30 secs

Single arm suitcase carry: kettlebell  - 40secs x 18kg, 24kg, 24kg - hard

High angle barbell rows -  Elbows out, to upper abs - 20kg x12, 40kg x10, 60kg x5
62.5kg x10, x10 @ RPE 7/8

No belt and it felt fine, without the background fatigue from squats/good mornings

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Did some front, high bar and low bar squat walkouts with 60kg, 80kg, 100kg, 120kg, 130kg and 140kg.
Up to 120kg was OK, but 140kg felt crazy heavy!

Tuesday 20th December 2022

Achey, and moderate DOMs all over.
Hmm did not expect my quads to be as sore as they  were just from the ISO "leg press"....Same for my frontal abs, from the push ups...

Somehow strained my left outer tricep near the elbow getting out of bed this morning, pushing off... A sudden stab of pain.. WTF
Hurts quite a bit

Rested up today, but did the ISOs later at night

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches

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Tendon Rehab - Recovery
Evening

Toe Curl ISO - 4 x 30secs
Bicep curl tricep extension overcoming ISO : 4x 30secs

Sartorius, seated, single leg, diagonal inward backward pull against floor ISO : - 5 x 30secs

Lying on back, single leg press ISO push against wall : - head against foam pad/wall, 90 degree knee angle, 80% effort - 5x 30 secs
2/10 patella tendon pain - left side pain only on first set, right side on all sets

Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 80% effort -5 x 30 secs

Look into hardware store saw horses for a makeshift squat rack/safety.
It was what was considering for a while before I got my setup together
May need to raise them with some blocks if your tall

<a href="http://www.youtube.com/watch?v=NVawDwRx3Tw" target="_blank">http://www.youtube.com/watch?v=NVawDwRx3Tw</a>

or construction site trestles



TBH these cost just as much as a dirt cheap second basic squat stands

Sunday 18th December 2022

Fat loss cycle 3 - Week 28
Height - 5'8.5"
weighed - 87.4kg (+0.7kg), 192.7lbs

waist - 34 7/8 inches (+1/8)
hip = 41.5  (+1/8)
upper thigh = 26 3/8 (+1/8)
Right calf = 15 7/8
Neck = 15.5  (-1/8)
Chest = 42 1/8   
Right Arm (flexed) = 15.25 (+1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 23.9% (+0.8 )

Total loss so far - weight -2.6kg Waist 2 3/8 inches BF% Tanita -2.2%

Macrofator TDEE is at 2719 calories for the week
Averaged 3054 calories over the week, 196g protein, 205g carbs,  155g fat.

Starting back up again after a 1.5 week break.
Only 3 days in, since starting up again
I did get fatter on the break, cranked calories up over 3000 average, but some days over 4000-5000...

Friday 16th December 2022

Mild to moderate aches all over. Adductors, hamstrings, glutes, erectors and biceps the most. Did not expect that.
Starting to get that loose zippy feeling, which I haven't had in ages...

Total rest today, since I might do my BBall/jumps session tomorrow instead of Sunday as 50% rain forecast for then
But I may just do some Sartorius and achilles ISOs tonight

Bodyweight dropping down again. 87.5kg upon waking
Currently trialing the Macrofactor app, which has my TDEE at 2723 calories and dynamicly updates it everyday.
I input the past 90+ days of data from the other free app, daily weight and calories, and Fitday on my PC that I use for my food logging
It even detected my change in training, since dropping the long weights sessions, and the drop in TDEE. And then a small rise when I walked more this week
Seems pretty accurate, and the food logging on it is very good.
Now I can scan barcodes and log my food on my phone in the kitchen instead of memorizing to put it on my FitDay PC app.

The free TDEE Calculator app I currently use has my TDEE between 2400 and 2711 depending on the number of days used to calculate - 40 to 65
So it's not that useful after all... It only works when you have a steady food and macro consumption.
Going from low carb to high carb with the water weight shifts throws it out bad
And my Mi Band 6 and Garmin Vivofit 3 and 4 fitness bands are pretty off the mark, but useful for step counts and as a general watch and activity timer

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Waking mobility work and upper body stretches - lat, thoracic and pec stretches

All at 80% effort
Sartorius ISO pull and internal leg rotation against strap from other leg: seated, single leg - 4 x 30secs
Calf raise ISO, single leg : BW x 30secs
Calf raise ISO push against wall corner. Single leg - shoulder into half foam roller - 5 x 30 secs
Single leg, kneeling quad push into couch ISO: - 90 degree knee angle - 5x 30 secs