Adarq.org

Wednesday 4th April 2022

Moderate drained feeling
every lower body muscle with moderate to heavy soreness, especially my hamstrings and quads.
Some mid upper back soreness as well

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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

Walk - 20 mins

Friday 6th May 2022

Whole body sore, but upper body is not as bad as past weeks

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Upper mobility work and stretches

Walk - 42 mins - middle of walk - backwards walking up 30 degree slope x 2+ mins
haven't done these backward slope walks in a while, felt good, and nice VMO burn

Sunday 8th May 2020

Fat loss cycle 3 - Week 1
Height - 5'8.5"
weighed - 90kg (-0.7), 198lbs

waist - 37.25 inches (-0.25)
hip = 42 1/8
upper thigh = 27 1/8 (-0.25)
Right calf = 15 7/8
Neck = 15 7/8
Wrist = 6.5

Tanita scale bodyfat % = 25.7% (-0.5)

Total loss so far - weight 0.5kg, 1.1lbs  Waist 0.25 inches  BF% Tanita 0.5%

Quite surprised at the drop in weight and bodyfat, as I ate quite a lot and felt satisfied each day, just more protein and less carbs than before.

Phone app TDEE is at 2639 up from 2431
Averaged 2320 calories over the week, less on rest days and 2800 on training days, and lost about 0.5kg of fat based on waist size change, so real TDEE must be more like 2800 calories

Fitbit said I averaged 3075 for the week, which could also be correct as the -0.7kg in bodyweight is like a -700 daily calorie deficit.
It said rest days were around 2500 and training days 4400 - since my sessions were over 3 hours long, it could be right, as I'm constantly walking around loading up plates, setting things up, plus the actual exercise sets and reps... it's like manual labour

Monday 9th April 2022

Moderate tired feeling.
Achey foot muscles, sore erectors and overall achey feeling in my upper back and lower body

Both Achilles as per usual slightly achey

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Upper mobility work and stretches

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg -  x 40secs, 1.5 mins, 2mins, 2mins
Reverse nordic hold - 45 degrees - 3 x 1 min
sissy squat hold - at 60 degrees -  2 x 1min

Wednesday 13th May 2022

Feeling decent but a little tired. Lower body achey from the ISOs yesterday.
So they do cause muscle damage.
And I think it had an effect on my squat strength today

Achilles feel much better out of bed this morning,  there might be something to these light 2min long ISO to the point where there is massive burn and pump.
Even though the research says it shouldn't

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

Tendon health+rehab - Day 1 Lower 1 - Heavy

Bodyweight in shoes = 93.4kg
general mobility drills

BBall ball control and dribbling drills - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

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Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10 in Nano X
D) Low bar good morning: 20kg 2x10

stopped doing overhead squat with the bar as the wide grip has been wrecking my right hand muscle between the thumb and first finger.
Might be better with wrist wraps

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

Low bar squat: - oly shoes - 40kg x10, 75kg x5, 105kg x5, belt - 115kg x2, 125kg x2, 135kg x1
belt -
135kg x7 @ RPE 9
120kg x6 @ RPE 7

High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
120kg x10 @ RPE 9  (+5kg)
110kg x6 @ RPE 7

Well Low bar squats didn't feel any easier this week, but I suspect the soreness from the long ISOs yesterday might be to blame.
I decided to just use 135kg instead of 140kg just to be safe, as 140kg felt scary on my back.
Form was still bad and it felt uncomfortable.

I think my High bar squat might actually be stronger... as the second Low bar back off set felt much harder than the high bar squat set following it, with the same weight!
My form is very similar between the two styles, only a 1-2 inch difference in bar placement....
Will try high bar only, next session and see if I am actually stronger on it.

Slight good morning on the last rep of 120kg x10 high bar set, so my quads are maxed out
Looks like my High bar e1RM is around 160kg 350lbs, in a tired state, so maybe similar to if I didn't wear a belt.

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Alternating sets - 1 mins rest

A1)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10
light sets to stay in the groove, still felt fairly hard...

A3) Safety Bar squat - 3 secs up and down - 30kg x5, 50kg x6
belt -
70kg x5, 95kg x5 @ RPE 8

Abs felt like they were going to explode at the bottom on these, especially with the slow tempo
Not quiet as upright on these as I expected, maybe due to the narrower stance width, and my relatively longer femurs
The bar camber hangs the plates in front of you... Felt more like a deadlift with the bar on my back!  Or maybe a zercher
So for me, not quite like a front squat at all.... I'm much more upright on front squats



B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x9, x10, x9 @ RPE 9/9/8
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x11 @ RPE 8/9

C) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @5
60kg x10 Belt @6.5
60kg x10 Belt @7

felt solid, will go up 2.5kg next time.

D)SSB Calf Raise - single leg -  3 sec up and down, down to neutral  - BW x6, 30kg x 5, 35kg x10, 9x, x7 @RPE 9
2/10 pain in right achilles insertion at the bottom, initially but it went away

E) SSB split squat - hand supported, Front foot raised 4 inches, oly shoes. 3 secs down and up, Non lock - BW x10
30kg x8, 35kg x8, 35kg x8  @ RPE 7

Doing these for my left inner lower thigh tendon, which I could feel ache wile doing these.
Don't know which muscle it is, as there is quite a few tendons in that area - adductor/sartorius
haven't found a way to load it ISO wise.

E) SSB bent knee calf raise: 3 sec up and down - BW x8, 30kg x10, 35kg x10, 35kg x9, 35kg x7 @ RPE 8

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Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x10 @RPE 8
36.25kg x8 @8
36.25kg x8 @9

B) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x5
tempo 5050 - 22.5kg x6 @ RPE 9
tempo 3030 - 22.5kg 2x8 @ RPE 9

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Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x6, 20lbs x12, 25lbs x12   (+5lbs)

Friday 13th April 2022

Terrible sleep last night, disturbed, so session may have been better with better sleep
Lower body sore, and upper as well. Thought about delaying session a day, but went ahead with it

Friday the 13th..... zug zug

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Upper mobility work and stretches

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Tendon health+rehab -  Upper 1, day 2

Bodyweight with shoes - 92.5kg

general mobility drills

BBall ball control and dribbling drills - 4 mins - not bad

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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 4x5, 40kg x10, 2x5, 60kg 3x5, 70kgx3, 80kg x3
belt on
90kg x1
85kg x9 @ RPE 9
75kg x8 @ 8

thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth, paused - 75kg x5 @8.5

Tried a much wider grip at the start and around 60kg it started to hurt both my brachialis...maybe I was trying to reverse curl the bar up somehow!
went back to my usual grip, but it still hurt.

Tried out Larsen press, and not much different to my normal bench as I don't use much arch and leg drive anyway
So close grip, paused, Larsen press is probably the hardest bench variant you can do and it felt fine.

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rotating sets - 2 mins rest

High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x12, 60kg x6, 70kg x3
belt, straps on -
80kg x9 @ RPE 9
70kg 3x9 @ RPE 8/8/8.5

felt hard. tried using head support, but it doesn't work well with this variant so did it as per normal.

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 30lbs x17 @ RPE 9 PR!! +1 rep
30lbs x12 @ RPE 8

Dumbbell flies- 15lbs x12, 20lbs x12
30lbs x15 @6
25lbs x12 @8

Pull up, leg assisted: x10, x15 @ RPE 7 
Chin up, leg assisted: x15 @7, x15 @8

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split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs

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, 35kg, 40kg

1/10 left patella tendon pain for first few seconds on 30kg

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

C)SSB Calf Raise - single leg -  Bodweight warmup
at neutral, with 1 inch ROM slow calf raises -  30secs x 30kg, x50kg - 50secs x50kg
60sec ISO only x 50kg

a bit of burn towards end of each set. Went for longer holds, and it feels like it's working better

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rotating sets - 1 mins rest

Dumbbell curl - 15lbs x10, 25lbs x10 @7

brachialis hurt too much, so stopped

Lying dumbbell tricep extensions: 15lbs x10,  25lbs x10 @8

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Chest supported YTWL raise complexx - 30 degrees, 10 sec hold at top -  2.5lbs x2 each
2.5lbs x3 each x 2 sets

Damn tiring!

High bar squat - oly shoes, belt  - 20kg x10, 40kg x5, 60kg x5, 75kg x6
belt -
90kg x5, x6
105kg 2x5 @ RPE 7
no belt
80kg x3, x4

Just light sets, but 105kg was a touch heavy, felt like I strained a bit too much on the 5th rep
Body is still recovering from last squat session.
Wanted to squat and work on my bracing. tensing glutes and abs at start, made spine neutral, but noticed I wanted to arch on the way down.
Fought that, and I felt more power coming up and a smoother squat.

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stretch

Sunday 15th May 2020

Fat loss cycle 3 - Week 2
Height - 5'8.5"
weighed - 90.8kg (+0.8 ), 200.2lbs

waist - 37 1/8 inches (-1/8)
hip = 42.25  (+1/8)
upper thigh = 27.25 (+1/8)
Right calf = 15 7/8
Neck = 15.75  (-1/8)
Chest = 43 (-0.25)
Right Arm (flexed) = 15 5/8 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 25.2% (-0.5)

Total loss so far - weight +0.3kg, +0.7lbs  Waist 3/8 inches  BF% Tanita 1%

Ate a lot more at the start of the week, but still lost bodyfat, and seemingly gained lower body muscle at the same time

Phone app TDEE is at 2652
Fitbit said I averaged 3408 for the week, which seems more accurate...

Averaged 2930 calories over the week, 170g protein, 200g carbs, 200g fat.
calories will be back down 2300-2400 this week,