Adarq.org

Sunday 10th October 2021

Fatloss cycle 3 - Week 10

Height - 5'8.5"
weighed - 83.4kg (-0.9kg), 184lbs

waist = 34 inches (-3/8)
chest = 41 inches (-0.5)
hip =  40.5  inches 
upper thigh = 26 inches (-1/8)
Right calf = 15 7/8 (+1/8)
Neck = 15.5 
Wrist = 6.5

Tanita scale bodyfat% = 21.7% (-0.2)

Total loss so far - weight 4.1kg Waist  3.5 inches Tanita BF% 2.2%

Another 0.75kg of fat dropped, while gaining some muscle it seems.
Eating between 2000-2300 calories, while TDEE is around 2750

The 20 rep sets on my off days sure burn a lot of calories over the whole session.If not for these I would be losing only 0.25 inch off my waist at most

Thursday 8th October 2021

Glutes pretty sore from the good mornings, but quads, pecs, hamstrings and calves are also still sore

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on most areas
Lying TFL and hip flexor stretch

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Tendon health+rehab -  fasted - day 5

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill and lateral ankle stretches
40% ROM sissy squats x 30

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min
Shoulder dislocates x10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Spanish squat ISO - at 60 degree knee angle - 2x30secs


OH squat feeling way easier now, no tension on shoulders/pecs, at least in oly shoes.

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rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top + 30 sec ISO at neutral x 40kg, x 42.5kg, x 42.5kg
controlled up, hold at top, 3 sec down - 7.25kg dip belt 2x15  (+1.25kg)

B)Wall Tibialis raise - in oly shoes - BW x20
3 sec eccentric - BW 2x9 @ RPE 9

B) SSB single leg, bent knee soleus calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
controlled up, hold at top, 3 sec down - 7.25kg dip belt 2x15  (+1.25kg)

D) Squats - 5 sec down, 2 sec up - BW x 5

Overhead squat - slow tempo 20kg x5
Front Squat - oly shoes - 5 secs down, 3 sec up  - 20kg x5, 25kg x5, 30kg x5 (+2.5kg on top set)

High bar squat - oly shoes - 5 sec down, 2 sec up  - 20kg x5, 40kg x5, 60kg x5, 65kg x5
3 sec down, controlled up - 65kg x18 @ RPE 7  (+2.5kg)

Thought I did 15 reps, but actually did 18!

Low bar squat - oly shoes - 5 sec down, 2 sec up  - 20kg x5, 40kg x5, 60kg x5, 65kg x5
2 sec down, controlled up - 65kg x20 @ RPE 6.5

Quite a lot of quad burn in the last 3 reps. Lowbar still loads up the quads real good.

Safety Squat bar - oly shoes - 5 sec down, 2 sec up  - 35kg x10

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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 2 sec down and controlled up
BW x6, 32.5kg x20 @ RPE 6  (+2.5kg)

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A) Stiff legged deadlift -  20kg x10, 60kg x10, straps 70kg x20
B) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x10 @ RPE 9

A) Single arm dumbbell row - supported - 3 sec down - 25lbs x10, 45lbs x10, 65lbs 2x11 @ RPE 8
Damn already nearly maxed out my 70lb Powerblock set. Will have to use my dreaded spinlock dumbbells for heavier

B) Dumbbell palms facing overheard press, arms in line with ears - 17.5lbs x10, 27.5lbs x14, 35lbs x10 @ RPE 9  (+1 rep on second set)
Misloaded, repped out 27.5lbs instead of 35lbs on first work set. Still beat last week's second set though

Dumbbell curl - 17.5lbs x8, 27.5lbs 2x12 @ RPE 9
a bit harder due to rows

Ivanko super gripper - 92lbs x10, 119lbs x1
left hand - 119lbs x8 @ RPE 10 (+10lbs)
109lbs x8, x7 @ RPE 9

right hand - 119lbs x8 @ RPE 8,
09lbs x8, x7 @ RPE 7

Monster band lateral lunge/walk - 2 reps each side alternating - IronEdge XXHeavy band x 16, XXheavy + heavy band 2x16 @ RPE 8

Scarecrow W external rotations- 2.5lb dumbbell x20, 1.25kg plate x20, 2.5kg plate 2x30 @ RPE 7

Wednesday 6th October 2021

Damn sore in my adductor/groin region

So I recently got in some Reebok Legacy Lifter 2 oly shoes to try out, and they are awesome
Tried them out today on squats, and they feel so different and better at the bottom compared to my old Do-Win Rogues.
Just felt so much more locked down, stable, more upright at the bottom, and more relaxed.
Oly shoe tech has come a long way. Well worth it, and I wonder how I put up with my Do-Wins for so long....

I don't like the plain black + marble texture, so I will return them and get the army green ones.
Half a size down at 9.5 fits just right. I also have the size 10s and they are quite loose, which would be my normal running shoe size, and 10.5 for casual walking shoes.



On the other hand I also snatched up some Nike Romaleos 4 SE, when Nike was blowing them out at $90 less in size 9.5, 10, and 10.5 - LOL
Will see how it compares and return it if not as good... as this is not my colour of choice...



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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on lower body
TFL and hip flexor stretch

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Tendon health+rehab -  fasted - day 3

general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min
Shoulder dislocates x10
Band pull aparts - horizontal x20 + Diagonals, palms facing down-  Rogue light band x10 each axis

split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - in oly shoes - x20, x16 @ RPE 9
Spanish squat ISO - at 60 degree knee angle - 2x30secs
Overhead squat - slow tempo 10kg x5, 20kg x6

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rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top + 30 sec ISO at neutral x 30kg
30 sec ISO at top + 30 sec ISO at neutral x 40kg, x 42.5kg
controlled up, hold at top, 3 sec down - 6kg dip belt 2x15

B) SSB single leg, bent knee soleus calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
controlled up, hold at top, 3 sec down - 6kg dip belt 2x15

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rotating sets - 1 mins rest
C) Front Squat - oly shoes - 6 secs down, 3 sec up  - BW x5, 20kg x5, 25kg x5, 27.5kg x5

2 days ago, 60kg on front squats made my patella tendons ache.
So I figured I'd do them much lighter and slowly progress to improve their load tolerance.
If they can't handle these, then they have no hope of tolerating jump landings...

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rotating sets -

A) High bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x6
3 sec down, controlled up - 62.5kg x14 @ RPE 6  (+2.5kg)

Thought I did 15 reps, but not so on video!

B) Low bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x3, 60kg x3
3 sec down, controlled up - 62.5kg x19 @ RPE 6.5

Thought I did 20 reps, but did not... grrr... this was still a bitch, crazy burn, but still had reps in the tank

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Safety Squat bar - oly shoes - 5 sec down, 2 sec up  - 30kg x3

SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x20 @ RPE 6

Since I did these for 20 reps, I realized how hard they hit the VMO, when the rear leg comes off the ground on the way up.
Crazy burn and pump there.

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Stiff legged deadlift -  20kg x10, 60kg x10, straps 70kg x20

This was painful and tiring after the high rep squats!

A1) Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x11 @ RPE 10 (+1 rep)

So I don't think it is viable benching 3 times a week in my current setup

A2) Deficit Pushup - hands on Powerblock dumbbell handles - feet elevated 20 inches x18  @ RPE 7

B) High angle rows - 20kg x12, 60kg x5, 67.5kg 2x12 @ RPE 8 (+1 rep )

Up 1 rep, and lower RPE

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had a few more things to do, but ran out of time and just felt too tired.

Monday 4th October 2021

feeling a bit beat up when i woke, but ok later on in the day.

Both patella feeling a little achey upon waking....
Same for achilles, but ok once I warmed up a bit.

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Morning mobility work and upper body stretches

Soft tissue work for whole body

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Tendon health+rehab -  fasted -  day 1

Band pull aparts - horzontal x 20, Diagonals, palms facing down -  Rogue light band x10 each axis
prone cuban press into behind the neck press combo - broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 5-10 secs each till 1min
Shoulder dislocates x 10
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Spanish squat ISO - at 60 degree knee angle - 2x 30 secs
Overhead squat - slow tempo 10kg x5, 20kg x6

---

rotating sets - 1 mins rest

A) SSB single leg calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top x 30kg.
30 sec ISO at top + 30 sec ISO at neutral x 40kg x 2 sets
controlled up, hold at top, 3 sec down - 5kg weight vest 2x15

So I'll be doing combo ISO and Isotonic sets in the same session 3 times a week, to try out, and not alternate daily between the two.
Now, all reps are full range and stretched. And it felt Ok, there was no major pain on the right side. left side is no issue.
My calves are already plenty big and strong enough, I just want my achilles healthy....

B) SSB single leg, bent knee soleus calf raise - arm supported - 5 inch elevated, in oly shoes -  controlled up, hold at top, 3 sec down - BW x20,
30 sec ISO at top x 30kg.
30 sec ISO at top + 30 sec ISO at neutral x 40kg x 2 sets
controlled up, hold at top, 3 sec down - 5kg weight vest 2x15

---

rotating sets - 1 mins rest

A) High bar squat - oly shoes - 5 sec down, 2 sec up  - BW x 5, 40kg x5, 60kg x6
3 sec down, controlled up - 60kg x16 @ RPE 5

Not too hard just a lot of burn. Was trying different stance widths rep to rep, trying to find the best for me

B) Low bar squat - oly shoes - 5 sec down, 2 sec up  - 40kg x5, 60kg x6
3 sec down, controlled up - 60kg x15 @ RPE 5

Varying stance widths

C) Front Squat - oly shoes - 5 sec down, 2 sec up  - 60kg x3

Ouch, both patella tendons did not like this....

D) Safety Squat bar - oly shoes - 5 sec down, 2 sec up  - 30kg x3

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SSB reverse lunge - oly shoes, single arm supported - 2 min rest between sides - 3 sec down and controlled up
BW x6, 30kg x15 @ RPE 5 


Bench - shoulder width grip - 20kg x10, 40kg x10, 60kg x6, 70kg x10 @ RPE 9 (+10kg, -5 reps)

Moved up from 60kg, and 70kg felt solid and stable, and not much heavier feeling in my hands despite being a 16% increase in load.
Tentative plan to bench 3 times a week now


Stiff legged deadlift -  20kg x10, 40kg x10, 60kg x10, straps 70kg x20 (+2.5kg)

Didn't feel as hard as last week, despite the +2.5kg, but will keep the load the same for the week.

Pullups - Hang and 20 scap shrugs
Dead hang/paused - regular grip. wider - BW x1,  x8 @ RPE 9.5 (+1 rep)
parallel grip, shoulder width -  x8 @ RPE 10 (+1 rep)

First few reps feel effortless now, and even hit my shoulder on the bar handles on the 7th rep, unlike last week.

Dip - dip shrugs x 20, BW x6
+10kg weight vest x 10 @ RPE 9 (+2 reps)

gained 2 reps from last week, even after benching, solid

Jefferson curl - 20kg x12 + 30 sec hold at bottom

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stretch

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6 hours later

Wall sit - 2 legs at 60 degrees 2x 45 secs
Leg extension ISO - 60 degrees against bottom of bed @70+% effort - 2 legs x 45 secs, single leg  3x 45secs

1 sec hang time here, which would be 50 inches
he touched over the 11'8" bell

<a href="http://www.youtube.com/watch?v=S31ekeeGaDM" target="_blank">http://www.youtube.com/watch?v=S31ekeeGaDM</a>

Sunday 3rd October 2021

Fatloss cycle 3 - Week 9

Height - 5'8.5"
weighed - 84.3kg (+0.3kg), 185.8lbs

waist = 34 3/8 inches (-3/8)
chest = 41.5 inches (+0.5)
hip =  40.5  inches 
upper thigh = 26 1/8 inches
Right calf = 15.75 (-1/8)
Neck = 15.5 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 21.9% (-0.3)

Total loss so far - weight 3.2kg Waist  3 1/8  inches Tanita BF% 2%

Some heavy recomposition going on this week!
Looks like I dropped 0.75kg of fat, while gaining about the same in muscle in my legs/hips and upper body.
Ate around 2200 calories, while TDEE is around 2700

I've lost 3+ inches off my waist so far which is about 7 kg of fat
And only dropped 3+kg in weight, so I definitely have gained a fair bit of muscle

The slight weight gain is just daily fluctuation. I was at 83.6kg during the middle of the week.

Friday 1st October 2021

medium soreness all over, and mild drained feeling

Turns out it's going to rain tomorrow afternoon, so training today and resting tomorrow instead.
Then BBall on Sunday

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Morning mobility work and upper body stretches
Hip flexor, rectus femoris and TFL stretch
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general mobility drills
side leg raises x 20 each leg
Walking on sides of ankle, side to side ankle rocking drill
40% ROM sissy squats x 30

BBall ball control and dribbling drills - 25 mins

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Tendon health+rehab - fasted -  Day6
10G beef gelatin + 1g vitamin C one hour before session

prone cuban press into behind the neck press combo broom x 10
broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10-20 secs each till 1min

Band pull aparts - Rogue light band horizontal x20, Diagonals, palms facing down x10 each axis
Jumpstretch light band - High to low, palms facing up x 20, Diagonals, palms facing down x10 each axis
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Side plank with leg abduction - against wall at 45 degrees - x 30secs each side
Wall tib raise - x20
Spanish squat ISO - at 60 degree knee angle - 2x30secs

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rotating sets - 1 mins rest

A) SSB single leg calf raise - no elevation, held at top/max contraction - ISO 30 secs x BW, 30kg, 35kg, 35kg, 35kg

B)Single leg, bent knee soleus calf raise - no elevation -  controlled, hold at top - ISO 30 secs x BW

B2) SSB single leg knee over toes calf raise ISO - held at max contraction, 60 degree knee angle - 30 sec ISO x 30kg, 10kg, BW

30kg is likely too heavy, just too much leg shake. 10kg is stable, but even bodyweight feels quite taxing like a single leg sissy squat.

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KettleBell swing - 30lbs x10, 35lbs 2x10

Stiff legged deadlift -  40kg x5, 60kg x3, straps 67.5kg x20
feeling a little easier so will bump it up 2.5kg next week.

Dip scap shrug x 20
Pull up - scap shrugs x20
Push up - deficit - on dumbbell handles BW x 20
Pull up - feet supported x 20
High angle row - 42.5kg x20
dips - feet assisted - BW x20

SSB Good morning - 30kg x10, 55kg x20
Dumbbell press - palms facing, elbow in line with ears - 20lbs x20
Dumbbell curl - 17.5lbs x20

Ivanko Supergripper - left hand - 85lbs x10, x20. right hand 85lbs x10, x20

Elbows out row + external rotation + press - chest supported at 45 degrees  - 2.5kg plate x20
3 axis band horizontal wall slide - single arm - Rogue mini light band x21 each arm

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pullover thoracic spine/lat stretch with 25lb dumbbell x 90 secs  - too heavy
stretch

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6 hours later

Wall sit at 60 degree knee angle - 2 legs 3x 45 secs, single leg  2x 45secs
single leg knee over toes calf raise ISO 2x 45 secs