Adarq.org

Tuesday 21st May 2024

Still pretty achey all over, erectors and hamstrings especially

---

Reboot - Week 24, Day 2 - Lower weights

Body Weight: 91kg with shoes, in winter clothing

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

Split squat ISO: - rear leg straight -  2x33 secs

Popliteus, seated bent knee internal foot rotation ISO - 3x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 3x33 secs
Peroneal external foot rotation ISO against floor: 3x33 secs
 
A. Front plank hold: 33secs
B. Side plank, legs bent and abducted: 33secs
C. Glute bridge hold: 33secs

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, 15 sec hold at 10 degrees, 15 sec hold at 60 degrees. No concentric/eccentric - 10kg x30secs, x15kg, x20kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

---

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x16  - 4 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
50kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor

1 floor, 1 hang - 55kg x2, 60kg x2
Floor - 65kg 2x3

High Bar squat - Flat shoes (Avancus Apex Power v2) - Goblet squat 10kg x10, controlled 40kg x10
4 sec eccentric - 60kg x6, 75kg x5, 90kg x4, 105kg x3

Belt, 4 sec eccentric - 115kg x2, 125kg x1,
135kg x1 @ RPE 7

belt - 5 mins rest -
120kg x9 @RPE 9  - back starting to round over on last rep  (+1 rep)
120kg x4 @7
120kg x4 @8.5

4 mins rest -
110kg x6 @8

Puts my e1RM around 155kg.
135kg top single is feeling easier, so will move up to 140kg next week.

Filmed my sets from behind today, and I did not see any hip shift even on hard reps.
Not sure what I did to fix it, probably a combo of Bulgarian split squats and the monster band walks

---

rotating sets
Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6
Stiff legged deadlift 60kg x6

My posterior chain feels pretty dead after power cleans and squats, so have cut back on these
Might switch to split leg version.

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

Myorep. "+" = 30 secs rest
BW x 21↓ @9 +5+5+5+5+5  (+1 rep)

Up 1 rep on initial set, and gained a rep on last two mini sets
Will move to weighted sets next time and go on maintenance

SSB single leg Calf raise ISO: - BW x 30secs -  10 secs straight, toes out, toes in
30kg x30 Seconds  - 10 secs straight, toes out, toes in
50kg x33 Seconds Straight
50kg x33 Seconds Toes out
50kg x33 Seconds Toes in

---

Rotating sets

Leg curl, single leg : - Plates shifted to end of arm - SLOW, paused - 5kg x6,
8.75kg x8 @RPE 6
10kg 2x8 @ RPE 7 (+1.25kg)

Ab wheel: On knees, progressively lower x7
On knees
backpack+5kg 2x12 @7/8  (+5kg)

SSB Calf raise - single leg - hand supported, staggered stance
Flat on floor, heel not touching, controlled - 55kg 3x12 - straight, toes out, toes in @7/7/8  (+5kg)

SSB step up: - 6 inch step - controlled
55kg 2x10 controlled @REP 6/7

---

Monster band lateral lunges: Xxheavy band x12
Xxheavy band+medium band x15 @7
Xxheavy band+medium band x15 @8

Jefferson Curl - controlled 10kg x10, 20kg x15 @7 (+5 reps)

----
stretch

Sunday 19th May 2024

Fatloss cycle 1 - Week 6

Height = 5'8.5"
Weighed = 88.4kg (-1.2 )    Macrofactor app trend weight - 88.2kg (+0.4)
Waist = 35 1/8 inches
Hip = 41.25(-0.25) 
Upper thigh = 26 3/8

Total loss so far - weight  -0.3kg  Waist -1.25 inch 
Animal based diet - averaged 2834 calories for the week - 203g protein, 167g fat, 132g carbs

---

Calves blew up this week 1/8 inch to 16 inches.

No waist drop this week, so it looks like I hit my maintenance TDEE this week with the increase in calories and carbs from diet change.
Had a few 3500+ calorie days.
2100 for rest days and 2600 for training days will be used going forward.

From Carnivore, I Added in A2 milk, cheese, raw Honey, fruits, Maple syrup, avocados, raw cucumbers.
Had to dial back some of the added fat and grass fed butter.
Feel better, and sleep has improved, but so has hunger.
Keto and carnivore are just so good at appetite suppression.
So will try and retain a bit of both with protein only on last meal before a short fasting 12-14 hour period, then more carbs at piled into the hours before bed.

Maple syrup + milk = amazing! Never knew that maple syrup tastes like coffee/caramel/chocolate with milk
So I found out that raw Honey or Maple syrup makes a nice flavour with unflavoured whey protein,
but much more nutrients and health benefits than the artifical flavours they normally use

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 24, day 1

Damn legs, calves and posterior chain still pretty sore and deep down bruised feeling

Bodyweight with shoes, winter clothing - 90.8kg

Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 3x33secs

---

Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort

Tendon work superset
3 sets of
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
C. Jumps: easy, 6 inch height - x5

Box Jumps: - 18 inch bench - landing with straight legs - 3x5

Felt bad, achey legs, no power

---

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

---

rotating sets - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6

BW x16 @9

felt hard, and achey, numbers down, stopped there

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x17 @RPE 8

felt hard, and achey, numbers well down, stopped there

----
Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope

---

Back at home

Bulgarian split squat: - arm supported, single dumbbell on working side
Slow - BW x10, 35lbs x8
single dumbbell on opposite side - 45lbs x8
single dumbbell on working side - 55lbs x8

High bar squat: - in flat shoes (Advancus Apex Power v2) - 10kg x10 Goblet squat
20kg x10, 40kg x6, 60kg x6, 75kg x6, x3, 90kg x5

Don't normally squat today, but I wanted to try out my new Advancus Apex power v2 flat barefoot style powerlifting shoes.
Felt good, and could go full depth easily enough.
Also tried front squatting with the bar and also went OK

Band 3 axis cuff wall slide: medium band 3x12 @RPE 7

SSB Bulgarian split squat: - 2 hand supported, flat shoes - controlled
30kg x8 @ RPE 6
35kg x8 @7
40kg x6 @6

35kg felt hard 2 weeks back, so much easier today
Advancus Apex power shoes are so grippy that it made the rear leg on a step feel so planted compared to the other shoes I have used.
This is how I do mine, the right side method, avoids the toe cramping

Thursday 16th May 2024


Reboot - Week 23, Day 3 - Upper weights

Body Weight: 90.8kg in semi winter clothing and shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 3x33 secs

Lateral squat ISO: 1/4 squat depth -  2x 33 secs

Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

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

Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Lifted to top, 15 sec hold at 10, 45, 80 degrees x 10kg, 15kg, 20kg

Heel touch downs, single leg, off 8inch step: BW x10

---

rotating sets

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x11, x11 @ RPE 9

Back on track, but still harder than it should be.
I think the upper trap/back fatigue from the SSB is the cause

SBB Calf raise ISO - single leg -
30kg  3x33 Seconds Straight/toes out/in
35kg  3x33 Seconds Straight/toes out/in

Hatfield Safety bar squat: - Goblet squat 10kg x10 - Reebok Nano - controlled -  30kg x10,
bare feet - 50kg x8, 65kg x6

bare feet - 80kg x10
bare feet, belt - 80kg x10 @ RPE 6

Slight deload from 70-75Kg 4x12 last week, still not that easy

---

Rotating sets

High angle barbell row: - controlled - 20kg x10,

Myorep. "+" = 30 secs rest
40kg x20↓ @RPE 6 +5+5+5+5+5+5

40kg was surprisingly brachialis ache free for +10 extra reps from last week, on initial set...


Deficit push up: feet elevated 12 inches, paused x6

Feet elevated 12 inches -
backpack +5kg x6
+10kg 2x15 @RPE 8/8.5


SSB Calf raise - single leg - staggered stance - Flat on floor, heel not touching, controlled

50kg 2x12 @RPE 7

SSB Good Morning: Down to parallel - 30kg x12, Belt 50kg x6
belt
60kg 2x10 @RPE 6

Single arm dumbbell row - arm supported, elbows out - 45lbs x10 @7

---

rotating sets

Monster band lateral lunges: Alternating sides - Xheavy band x8
XXheavy + light band  x12 @ RPE 6
XXheavy + medium band  x12 @ RPE 7

Chin up - leg assisted - x3, 2x10 @ RPE 7

Side bend: - paused - 45lbs x10, 55lbs x10 @ RPE 7

Tuesday 14th May 2024

Hamstrings still pretty sore...

---

Reboot - Week 23, Day 2 - Lower weights

Body Weight: 91kg with shoes, in semi winter clothing

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

Split squat ISO: - rear leg straight -  2x33 secs

Popliteus, seated bent knee internal foot rotation ISO - against half foam roller - 4x33 secs
Sartorius lying on back, single leg ISO pull, against opposite foot: 4x33 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x33 secs - straight, toes out, in
External leg rotation ISO against floor 3x33 secs

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

Leg Extension ISO - single leg - plates moved towards end of arm -
Leaning back, slow concentric, 10 sec hold at top, 45 degrees, 70 degrees - 10kg x45secs, x15kg, x20kg

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10

---

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
45kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor
47.5kg x10  - 1 floor, 3 high hang, 3 knee hang, 3 floor

Floor - 50kg x3, 55kg x3
Clean high pull 60kg x1
Floor - 60kg x4

High Bar squat - Goblet squat 10kg x10
Merrell barefoot shoe, 4 sec eccentric - 40kg x10, 60kg x7, 75kg x6, 90kg x5, 105kg x2

Merrell barefoot shoe, belt, 4 sec down - 115kg x1, 125kg x1 (felt easier than before),
135kg x1 @ RPE 8

Merell barefoot shoes, belt - 4 mins rest - 120kg x6 @RPE 8
Reebok Nano, belt - 5 mins rest - 120kg x6 @8.5

Oly Shoes, belt - 5 mins rest - 110kg x5  -- felt bad
Oly shoes, belt  - 5 mins rest - 105kg x5 -- facing up slope, felt better
Merell barefoot shoes, belt - 5 mins rest - 105kg x5 @RPE 7   -- achey hamstrings

-
Puts my e1RM around 150kg.

Pleased with squats today, despite not feeling that fresh with achey hamstrings
Did most of my sets in flat shoes and they felt good, strong, the few I tried in oly shoes felt "bad" and much harder.
So will squat this way from now on, but I did lose my balance on one rep with the Merrell barefeet shoes,
but in socks was OK, apart from my right second outer toe feeling like it's going to cramp...
Might get a pair of Avancus Apex Power V2

My hamstrings were on fire on the last couple of sets... so much for high bar squats not touching the hammies much...
Might be due to my new spreading my knees technique.

Figured how to squat fairly upright and deep in barefeet or flat shoes, with my short tibia to femur ratio.
The key is to angle my feet out 45 degrees and spread the knees

---

rotating sets

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

Myorep. "+" = 30 secs rest
BW x 20↓ @9 +5+5+5+4+4+4

Romanian Deadlift - Lower down to inch off the floor - 20kg x10, 60kg x6, 70kg x6

Belt+straps - 75kg 2x10 @RPE 7 on last set

Volume deload 4x12, but +5kg, still felt tough on last set

Leg extension single leg: front elevated 5 inches, Plates shifted to end of arm - SLOW - 10kg x10 @RPE 8

Calf raise - single leg - BW SLOW, full range x10, BW x 33sec ISO

SSB ISOs
30kg x33 Seconds - Straight
40kg x33 Seconds - Straight (+5kg)
40kg x33 Seconds - Toes out
40kg x33 Seconds - Toes in

SSB - Flat on floor, heel not touching, controlled - 45kg 3x12 - straight, toes out, toes in @7  (+5kg)

---

Rotating sets

Ab wheel: On knees, progressively lower x6
On knees 2x15 @7/8  (+3 reps)

Leg curl, single leg : - Plates shifted to end of arm - SLOW - 5kg x6, 8.75kg 2x8 @RPE 7 (+1.25kg)

---

Jefferson Curl - controlled 10kg x10, 15kgx1, 20kg x10 @6 (+5kg)

----
stretch

Sunday 12th May 2024

Fatloss cycle 1 - Week 5

Height = 5'8.5"
Weighed = 89.6kg (+2.7 )    Macrofactor app trend weight - 87.8kg (+0.2)
Waist = 35 1/8 inches (-0.25)
Hip = 41.5 (+1/8) 
Upper thigh = 26 3/8 (+0.25) 

Total loss so far - weight  +0.9kg  Waist -1.25 inch 

All that water weight increase from adding in carbs...
Whole body has blown up as well.

Animal based diet - averaged 2623 calories for the week - 219g protein, 157g fat, 77g carbs

Changed up diet 2 days ago, so numbers no accurately reflecting changes yet
Calories are higher, so if fat/waist loss holds steady then my TDEE has increased from diet change.
Mainly carbs boosting thyroid and hormones back up

Did notice slightly better energy and mood from diet change today
And more stable blood sugar.
Blood sugar tends to start dropping low around this session time on carnivore
And I sometimes get blood sugar drops after I start eating, none so far since diet change.

---

BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 23, day 1

Bodyweight with shoes, semi winter clothing - 90.9kg

Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x33secs
External foot rotation ISO against floor: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 2x45secs

---

Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort

Dunks - 8 feet netball rim, standing 1 and 2 handed dunks x10
Box Jumps: - 18 inch bench - landing with straight legs - 4x3

legs achey and dead feeling

---

Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed

---

rotating sets - 2 mins rest between each exercise

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6

Myorep. "+" = 30 secs rest
BW x17↓ @8 +5+4+4+4+4+4

Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5

Myorep. "+" = 30 secs rest
BW x20↓ @8 +5+4+4+4+4+4

Same numbers as inverted rows, but felt much harder

Backward walk - 1 minute x 3 sets

---

Back at home

Bulgarian split squat: - arm supported, front foot elevated 2 inches
Slow - BW 2x10

External rotation, lying on back - dumbbell
3.5kg 3x10 @8

Subscapularis rotations, lying on back: - dumbbell
5kg x10 @6
7.5kg 2x15 @7

Friday 10th May 2024

Fairly sore all over

Ate more carbs at night - fruit and honey, and my hunger was triggered severly!


complete rest day - didn't feel like doing anything

---

Saturday 11th May 2024

Lower body and posterior chain still achey and bruised feeling, but upper body is OK

Just ravenous today.
All I did was add some carbs onto my normal carnivore meals which keep me full for 8-12 hours, and I was hungry within 2 hours.
Guess my body is just crying for nutrients after 11+ months of low carbs (6+ keto, 5 carnivore).
And without ketosis masking my true hunger.

Smashed out 3500 calories - 226g protein, 212g fat, 182g carbs - and might eat even more before the day is over...
Recently has been around 1800-2800 calories

I'll be using the lower end of these macros for a test - https://www.paulsaladinomd.co/ab-guide#calculator

I don't like this lazy lethargic feeling, even though all the carbs are from apples, honey, avocado and cucumbers.
But I need the insulin spikes for the kidney, as I was no longer holding onto electrolytes after 5 months of ketosis on Carnivore.
Which caused all kinds of dry mouth and thirst, despite downing lots of salt/potassium/magnesium solutions

Poops have gone from once every 2-3 days, small one, to twice a day, and bigger ones already! 

And bodyweight has spiked up from the glycogen...
It should help my strength and muscle gain a bit

I'll try and keep things as before, and move all the carbs till post training and later in the day

----
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 4x33 secs

Sartorius seated bent leg ISO pull against opposite leg - 2x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs

Reverse curl ISO against opposite arm 4x33secs

Thursday 9th May 2024

Tried combo apple and raw honey pre workout, hmmmm felt like energy was worse than training low carb fasted like I normally do....
So bodyweight is up from the carbs..

Reboot - Week 22, Day 3 - Upper weights

Body Weight: 90.4kg in winter clothing and shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs

Lateral squat ISO: 1/4 squat depth -  2x 33 secs

Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

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

Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Slow concentric, 5 sec hold every 10 degrees to bottom - 60secs x 10kg, 12.5kg, 15kg

Heel touch downs, single leg, off 8inch step: BW x10

---

rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x10, x9 @ RPE 9
35lbs x8 @8

ehh regressed on both sets of 45lbs -1, -2 reps

Hatfield Safety bar squat: - Goblet squat 10kg x12 - Reebok Nano - controlled -  30kg x12,
bare feet - 50kg x6, 70kg x6

bare feet, Belt - 70kg x12
nano, belt - 75kg x12 @7  (+5kg)

Merrell barefoot shoes, Belt -
75kg x12 @7.5
75kg x12 @8
70kg x12 @8  - Narrower stance

Glad this is over , +1 set to 5x12, and extra 5kg
Now to 80kg 2x10 next week... a bit of deload

---

Rotating sets

High angle barbell row: - controlled - 20kg x12,
40kg x10 @RPE 7  -  2/10 right brachialis pain
30kg x15  @5

Myorep. "+" = 30 secs rest
30kg x20↓ +7+7+7  @RPE 7

kept it light and rest paused it, to keep the pain away

Deficit push up: On floor, paused x5

Feet elevated 20 inches -
BW x6, x15 @ RPE 7
backpack +10kg x12 @RPE 8 - weights sliding to left

Feet elevated 5 inches -
backpack +10kg x12 @RPE 8

SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12
52.5kg x12 @6  (+2.5kg)
55kg x12 @6.5  (+5kg)
55kg x12 @7
50kg x12 @6  (+1 set)

Going to 60kg 2x10 next week

Single arm dumbbell row - head supported, elbows out - 45lbs x12 @7

Wasn't feeling it, cut it there

Calf raise - single leg - BW SLOW, paused, full range stretched 2x12 @RPE 6

SSB ISOs
35kg x33 Seconds - Straight
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in

SSB - Flat on floor, heel not touching, controlled - 40kg x13, x12, x11 @RPE 7

---

Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band x16 @RPE 7
XXheavy + light band  2x12 @ RPE 7

Side bend: 45lbs 2x12 @RPE 6

Chin up - leg assisted - 2x12 @ RPE 8