Adarq.org

Sunday 16th June 2024

Fatloss cycle 1 - Week 10

Height = 5'8.5"
Weighed = 85.5kg (-1.7)    Macrofactor app trend weight - 86.6kg (-0.6)
Waist = 34 5/8 inches 
Hip = 40.75 inches (-0.25) 
Upper thigh = 25.75 inches (-0.25)

Total loss so far - weight  -3.2kg  Waist -1.75 inch 

Animal based diet - averaged 2528 calories for the week - 194g protein, 124g fat, 170g carbs

As predicted huge whoosh down below 86kg. Although it didn't happen till today!
Was hovering around mid 86kg all week

Still no change in waist size, which I'll put down to increased erector, ab/oblique size.
But I've shrunk a lot in my legs and hips

Current progress - from 31 Dec 2023 to today, 4.5 months.
91.4kg to 85.5kg.
End goal is probably between 70-75kg, wherever I end up when I can see the veins on my lower abs....

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Still feel sore all over.
Was thinking about resting today, but pushed ahead with training.
Was keen to try out my new cable system kit.

Reboot - Week 27, Day 4 - Upper weights

Body Weight: 88.2kg with shoes, in winter clothing

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Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x35 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Popliteus, lateral cable on forefoot, leg curl pull, to opposite side: - single leg, foot strap on fore foot - 10 sec hold at top - 5kg 2x4 @RPE 8
External foot rotation, bent knee - cable - 10 sec hold at end of ROM- 5kg 2x4 @ RPE 7
Sartorius leg lift ISO, while pressing foot against wall - 2x33 secs

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rotating sets - 2 mins between

Sartorius, lying on back, cable pull: - 3 sec hold at top - 5kg x5 
Slow, 10 sec hold at top - 7.5kg x4 @7
Slow, 10 sec hold at top - 10kg x4  @8 right side, @9 left side

Left side is quite a bit weaker, which I did not notice when doing these with bands.

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Leg Extension ISO - single leg - front elevated 5 inches, plates moved towards end of arm - No concentric/eccentric
Leaning back, 20 sec hold at 10 degrees, 20 sec at 60 degrees - x10kg, 15kg, 20kg, 20kg
Hold at 60 degrees - 25kg x 30secs @RPE 7

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x12  @RPE 9 (+1 rep)
47.5lb x9 @ RPE 9

I'll stay here one more week then move up to 50lb dumbbells

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x10, BW x4
Straight legs - slight L Sit posture
+5kg - 2x3, 3x2  (+1 rep on second set)

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rotating sets - 2 mins between

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Rocking climbing chest harness + loading pin on mid thoracic  (1kg) -  10kg x5, 20kg x5
+30kg x8 @RPE 8.5  (+2.5kg, -2 reps)
7 mins rest
+30kg x8 @9.5

Weighed the chest harness, carabiner and loading pin, which all add up to up 1kg


High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x3

Myorep. "+" = 15 secs rest (10 deep breaths)
50kg x17↓ @RPE 8 +4+4+3+3  (+2.5kg, -1 rep on initial set) - 3/10 right brachialis pain

Ahh pain is back....

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SSB single leg Calf raise ISO: - arm supported, staggered stance
10 secs straight, toes out, toes in without rest -   30 secs x BW, 30kg, 50kg, 70kg, 80kg, 85kg @RPE 8

Face Pull into press, cable: - Rope handle, neutral grip - with hold -  2.5kg x10
with hold - 5kg x10, 7.5kg x8 @RPE 8

Trying out the cable system. Felt smooth and solid.

Ab Wheel - - against wall x6, On knees, with hold at bottom x10
Straight legs, Partial ROM - 3.5 feet 2x10 @ RPE 7/9  (+1 feet ROM)

Internal rotation, cable -  single arm -  5kg 2x15 @ RPE 6/7

Also messed around with wide grip lat pull downs on the cable pulley -  a few sets with 25kg which was too light

Friday 14th June 2024

Upper back and erectors still sore, but everything else is starting to taper off.

Trying lots of new stuff this session.

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Reboot - Week 27, Day 3 - Lower weights

Body Weight: 89kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Sartorius leg lift ISO, while pressing foot against wall: 2x 33secs

A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

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Rotating sets

Split squat ISO : - half squat depth - BW x33secs
Dip belt +10kg x33 Secs, x20kg

SSB - 33 secs x 30kg, 40kg, 50kg

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x7  - 1 floor, 3 high hang, 3 knee hang
50kg x5  - 1 floor, 3 high hang, 1 knee hang

Felt like trash on these, still recovering from squats 2 days ago

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rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x8
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest
Dip belt+10kg x 13↓ @RPE 8 +3+3+3+2

Sartorius lying on back, band pull. single leg: - slow. hold at top
Red band 7.5kg x6,
7.4kg  2x8 @REP 8/9

SSB single leg Calf raise ISO: -
10 secs straight, toes out, toes in without rest -   BW x30 secs, x30kg, x50kg, x70kg, x80kg @ RPE 7  (+5kg)

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, 30 sec hold at 60 degrees - x10kg, 15kg, x20kg

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Band rotations, high to low woodchop: - controlled with hold - 7.5kg (red band) 2x10 @ RPE 6/7

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 70kg 2x12 @RPE 7/8  (+5kg)


Adductor band pull: - red band - 7.5kg x10 @7
B;ue band - 12.4kg x12 @8

Side abduction raises banded:
red band - 7.5kg x10 @7, 7.5kg x12 @9

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45 degree back extension: - home ghetto setup - BW x10
barbell, Collar to collar Snatch grip - 20kg x6, 30kg x6

5 mins rest
straps - 35.5kg x10 @7  (+2.5kg)
37.5kg x10 @8   (+5kg)
40kg x10 @8.5 (+7.5kg)

Without any squats this session, I kept going up in weight and still not getting close to failure.
Felt uneven, more tension and pump on my right side erectors and hamstrings

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - controlled - 10kg x5

Jefferson curl: - Controlled - 10kg x5
barbell - controlled
20kg x20 @RPE  (+3 reps)

Wednesday 12th June 2024

Upper back was achey from BBall, but I had a good nights sleep, and felt fairly good.
Legs and hips also felt ready after 6 days without any squats, and yesterday's BBall activity was not that taxing to them.
So I did squats today, 2 days earlier than planned.

Kinda much like "Street workout" type session - chin, dip, squat

In hindsight I probably should have thrown in some leg curls, but even so my quads, glutes, hamstrings and abs are all feeling achey as I sit here


Chin, Dip, Squat - Reboot, Week 27, day 2

Bodyweight with shoes - 88.7kg in winter clothing

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External foot rotation ISO, bent knee, against opposite foot: 5x33 secs
Bent knee Internal foot rotation ISO 5x33 secs
Single leg kneeling deadlift, supported : 4x33 secs

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in

Sartorius leg lift ISO, while pressing inside foot against object - 4x33 secs

Tricep bench dip: paused x5

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Rotating sets - 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the chin/dip

Chin Up: BW x 10 leg assisted , BW x3
Belt+5kg x4, x3, x3 @RPE 7.5 on last set  (+1 rep on first set)

RPE is dropping, so getting stronger

Dips: - Power rack setup - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x6
+12.5kg x12 @ RPE 8.5  (+2.5kg)
+12.5kg x12 @9.5

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Band 3 axis cuff wall slide: - each side - light band x12,
medium band x15, x16 @RPE 7

Subscapularis band rotations: - each side - light band x12
medium band x15, x15 @RPE 7

Sartorius, lying on back, band pull - single leg - Slow, hold at top 7.5kg (doubled red band) 2x10 @RPE 7/8

High Bar squat - Flat shoes (Avancus Apex Power v2) - 20kg x10, controlled 40kg x10
4 sec eccentric - 40kg x10, 60kg x6, 80kg x6, 100kg x4

Belt, 4 sec eccentric - 115kg x3, 125kg x1, 135kg x1,
145kg x1 @ RPE 8.5  (+5kg)

belt - 6 mins rest
128kg x6 @RPE 8.5  (+2kg)
6 mins rest
128kg x6 @9

After the 135kg single flew up, I bumped up the top single to 145kg which felt OK, hard, but it  looked relatively easy
Same for the 128kg sets, felt kinda hard, but they looked easy on video.

Monday 10th June 2024

Legs/hips starting to feel good
Foot muscles/ankles achey from yesterday.
Achilles insertions also some mild aches when walking after sitting for a while.

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort  x Straight, Toes out, Toes in

Sartorius bent leg ISO pull against opposite leg : seated - 3x 33secs
Single leg kneeling deadlift, on ball of foot -  supported : 4 x33 secs

Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 2 sets

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Evening

Sartorius bent leg ISO pull against opposite leg : seated - 3x33 secs
Single leg kneeling deadlift, on ball of foot -  supported : 3x33 secs

Try put the weight on your forehead then, makes it so much harder.
I found a 10kg plate there challenging, whereas 30+kg with the bar is needed for the same.
Even more if you do them with the weight held in an overhead press position.... probably only need 5kg at most

You could even do it at head level on the way up and then overhead press it on the way down to overload the eccentric

Or put the bar on you shoulders like a good morning, although tricky if your training solo.
Dual dumbbells, with straps is probably the next best, but you may have to row the weight up for a decent range of motion

single leg style for even more loading

Friday 7th June 2024

Moderate to heavy soreness all over, and a mild drained feeling.
My arms are sore from loading those 25kg plates....

Soreness did go down much faster than usual by the time midnight rolled around.

Received my figure 8 rock climbing chest harness today.
Looking forward to using it tomorrow on weighted deficit pushups

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Walking - 30 mins

Some random ISOs here and there

Wednesday 5th June 2024

So glad I shifted my Lower body session off today.
Can tell my body needs more recovery.
Aches all over

Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall:
33 Secs Straight 50% effort
33 Secs 70% effort  x Straight, Toes out, Toes in

Wall sit: - 60 degrees, pushing into floor
33 Secs 50% effort
33 Secs 75% effort x 3 sets

Reverse curl overcoming ISO : using opposite arm, 75% effort - 3x 33secs

Walking - 28 mins

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Evening

Internal foot rotation ISO against floor/wall: 3x33 secs