Adarq.org

Tuesday 19th April 2022

Still a bit sore all over, but I feel decent enough mood and energy wise

Long ass session today, adding in the deadlifts certainly made it much longer

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Morning mobility work and upper body stretches
soft tissue work for lower body

Finger tip ISO - @ 70% effort - 4x 30 secs

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 92.9kg
general mobility drills

BBall ball control and dribbling drills - 4 mins - decent

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 15 sec hold, 15 sec hold at 60 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec push at 70% effort -  30kg, 30kg

B) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
C) Low bar good morning: 20kg 2x10

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1 set of high bar, then low bar until main work sets - then low bar first

Low bar squat: - oly shoes - 40kg x10, 70kg x6, belt 90kg x5, 100kg x5, 110kg x3, 120kg x2
belt -
130kg x8 @ RPE 8 (+10kg -2 reps)
130kg x8 @ RPE 8.5

High bar squat: - oly shoes - 40kg x10, 60kg x6, belt 80kg x6
belt -
110kg x9 @ RPE 8  (+1 rep)
110kg x9 @ RPE 8.5 (+1 rep)

<a href="http://www.youtube.com/watch?v=C2_L1Xj_0zY" target="_blank">http://www.youtube.com/watch?v=C2_L1Xj_0zY</a>

Will stay here until I can get 12 reps on the first set, then onto 140kg

Did the second set in Romaleos 4 shoes, as well as the first high bar set, and I've come to conclusion these are trash for squatting...
Gave them a good shot, but the curved front of the shoes was making squats feel sketchy today!
I was rocking back and forwards, just too unstable... So I'm going to get rid of them!

Used a second hand pair of Romaleos 2 straight after and these, despite being a bit loose and old, felt much more flat and stable.
But the Reebok legacy Lifter 2 feels the best out of all of them for me.

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Alternating sets - 2 mins rest

A)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10, 80kg x6, belt 100kg x5
belt, straps - 120kg x5, 130kg x5, 140kg x5 @ RPE 7

B)SSB Calf Raise - single leg -  controlled, 10 sec hold at top, middle, 10 sec at bottom  - BW x3, 30kg x2
ISO at neutral position - 50kg 3x30secs
3 sec up and down - 30kg x8, x7 @ RPE 8

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A1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x13 (+1 rep), 52.5kg x10, x8 @ RPE 8 (+2.5kg)
A2) Single leg, split stance, Tibialis raise - in oly shoes (Romaleos 2) -  BW x13, x12 @ RPE 9

B) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep
straps - 120kg x10 @8
straps - 110kg x10 @8

C) SSB bent knee calf raise: 3 sec up and down - 30kg 2x8 @8

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
35kg x11, x10, x8 @RPE 9/9/8.5   (PR!! +1 rep on first 2 sets)

B) AB wheel: - On knees, down to floor - 3x12 @ RPE 5/6/7  - 1 lower RPE on all sets

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A) Single leg, leg extension - leaning back,  3 sec up and down, dead stop -  20kg x6, 25kg x8, x7 @ RPE 8  (+2.5kg)
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 5lbs x9, 15lbs 2x15

Thursday 21st April 2022

Lower body and upper back still fairly sore.

Didn't feel like training so rested today, probably due to system fatigue from last session, and I feel like my upper back is too fatigued to do next session well

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Upper mobility work and stretches

Finger tip ISO  - 4x 30 secs
Sissy squat hold - 2 legs at 60 degrees - 2 x 30 secs
single leg, with other leg on floor - 3x 30secs

Saturday 23rd April 2022

Lats and posterior chain, adductors sore as hell

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Upper mobility work and stretches
combo couch/TFL stretch x 2 mins

Finger tip ISO  - 4x 30 secs

Monday 25th April 2022

Tired and sore lower body from yesterday
hamstrings, adductors and calves the most

Both achilles slightly achey when cold, but decent enough.
Patella tendons feel fine

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Morning mobility work and upper body stretches

Wednesday 27th April 2022

moderately sore in lower body and upper back. Lower back feels great
Mild drained feeling

Patella tendons feel good. Achilles still achey when cold

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Morning mobility work and upper body stretches

Friday 29th April 2022

Lower body still pretty sore, and upper back a bit as well, but I feel decent, system wise after 2 days of rest

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Upper mobility work and stretches
Finger tip ISO - 4x 30 secs

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Tendon health+rehab -  Upper 1, day 2

Bodyweight with shoes - 92.7kg

general mobility drills
side leg raises - x 20

BBall ball control and dribbling drills - 10 mins - felt good and crisp

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split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35secs each side

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 32.5kg, 35kg, 35kg, 40kg

B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort

C)SSB Calf Raise - single leg -  Bodweight warmup
30 secs hold at slightly below neutral x 30kg, 50kg, 60kg, 65kg @ RPE 7
6 sec eccentrics - 55kg 2x6 @ RPE 8

Minimal pain/discomfort

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Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm

Bench press - 20kg x10, 40kg x10, 60kg x10, x3, x3, 70kgx3, 80kg x2
belt on
85kg x9 @ RPE 9  (PR!!! +1 rep)
80kg x9 @ 8.5
thumbs on smooth, paused - 75kg x7 @9

a bit of shoulder pain on the wider grip sets, at the bottom when  reversing,  but none of the close grip set
It's when the elbow dips below the body, which doesn't happen when using a close grip

High angle rows - deadlifted off the floor to start - 20kg x12, 60kg x10, 80kg x3
straps on -
90kg x6 @ RPE 10
80kg x8 @10
70kg x9 @8

reps well down, I'm going reset back to 80kg next time. 90kg is just too heavy

Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x15 @ RPE 7
Military Press - barbell - 20kg x12, 40kg x8 @ RPE 8

Pull up - scap shrugs BW x20
dead hang/paused, wider - BW x7 @ RPE 8

Floor flies- dead paused on floor - 5lbs x10, 15lbs x10, 20lbs x12
25lbs x15 @6
27.5lbs x12 @6

Weight still too light
less harsh on the shoulders compared to the bench version, but right shoulder still hurt at the bottom.
I guess years of daily throwing with that shoulder has kinda messed it up...

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rotating sets - 1 mins rest

Inverted row: - 15th hole on rack, body just above the floor
Overhand grip -
BW 2x10 @ RPE 10  (body an inch away from bar in last rep)

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 30lbs x16 @ RPE 9 PR!! +1 rep

Dumbbell curl - 15lbs x10, 25lbs x6, 35lbs x7 @ RPE 9
30lbs x7 @7
25lbs x9 @8

Lying dumbbell tricep extensions: 15lbs x10,  25lbs x6, 30lbs x8 @ RPE 9
25lbs x9 @8

reps down on curls and extensions, due to fatigue from other exercises

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Chest supported YTWL raise complexx - 30 degrees, 3 sec hold at top -  2.5lbs x5 each
5lbs 3x5 each @ RPE 7/8/9

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stretch

Sunday 1st May 2020

Fat loss cycle 3 - Week 0
Height - 5'8.5"
weighed - 90.7kg 200lbs

waist - 37.5 inches
hip = 42 1/8
upper thigh = 27 3/8
Right calf = ?
Neck = ?
Wrist = 6.5

Tanita scale bodyfat % = 26.2

Total loss so far - weight  0kg 0lbs  Waist 0 inches  BF% Tanita 0%

1st day of the month a good time as any to start leaning down
Goal is a 30 inch waist or lower, which will likely drop me down 15kg or more based on history, from my current 37.5 inch waist size

Will take 8 months, going down slowly, while trying to increasing strength and power.
I still want to high bar squat 140kg x 10...

Probably aim for 0.5kg or less each week.
So looking at a end of December time frame

Phone app TDEE is at currently at 2431, but was more like 2700 until recently.
So will try and average out 2200 calories to start and see how that goes.
Just dropping off the raw nuts will drop off a good few hundred calories as is

Monday 2nd April 2022

Moderate tired feeling from yesterday, and aches all over.
Sore erectors

Right achilles insertion hurts a little

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Upper mobility work and stretches

Calf raise ISO push against wall - single leg - 4 x30secs
Combo decline squat/sissy squat hold - on stairs 4 x 30 secs
1/10 left patella tendon pain. Also loads the soleus

Walk - 30 mins -

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs
kills many birds with one stone, pull the fingers of each hand against the other, so the posterior shoulder gets some loading as well