Adarq.org

I gotta get everything sorted and put it all together, before I get too much older...

I know that feeling. Happy birthday mate.

Saturday 2nd March 2024

Was expecting my right QL to be pretty sore, but it feels OK after yesterday

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Single leg calf raise ISO - mid upper position - BWx 45secs, dip belt+5kg 2x45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs

Evening 6 hours later
Leg press, Single leg calf raise ISO - against wall - 70% intensity 4x 45secs
Leg press ISO against wall, single leg - 70% intensity 2x 45secs
Hammer curl overcoming ISO: using opposite arm - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs

Monday 4th March 2024

Achilles feeling decent after yesterday, still achey upon waking though.

Tendon Rehab - Recovery

Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Leg press, Single leg calf raise ISO - against wall - 70% intensity 3x 45secs

Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

Wednesday 6th March 2024

Obliques and both QL felt sore from the ISO Woodchop last night

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Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins

Reboot - Week 13, Day 2 - Lower weights

Body Weight: 91.2kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% -  2x 45secs
Low bar good morning - 20kg x10

Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs

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Rotating sets

Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.

High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10,  20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1

6 mins rest
100kg x8 @RPE 8 (+2 reps)

belt - 100kg x10 @ RPE 8.5  (+4 reps)

Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.

Puts e1RM around 133kg, 1.5x bodyweight now

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rotating sets

Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8

Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction

Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL

Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain

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SSB Good Morning: - belt - 30kg x10
40kg x10 @7

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

tough as always, fries my glutes

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9  (+1 rep)
15kg x12 @9.5  (+2 reps)

Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!

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stretch

Quote from: CoolColJ on March 06, 2024, 08:00:50 am

Quote from: Joe on March 05, 2024, 07:14:47 am

Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.

I don't eat for enjoyment anymore. As they say carbs are for entertainment, not nutrition
Having said that, I actually love eating eggs soaked in butter now. And being able to eat till your full and not feel hungry for the next 8-12 hours, nor feel sleepy or crash from blood sugar swings is nice.
I don't think about food as much as I used to, and meal prep is so easy and fast.
Less time wasted eating, preparing, shopping, cooking and pooping.
All eating patterns are learned, you will change in time, and get new ones.

Friday 8th March 2024

Both Achilles insertions continuing to improve

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Reboot - Week 13, Day 3 - Upper weights

Body Weight: 91kg with shoes

Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO, single leg : BW x 45 secs, pushing against wall x 45secs
Calf raise ISO -  push against wall sitting on floor, back against wall @ 70% - 3x 45secs
Wall sit, pushing into floor @70% - 3x 45secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x 45 secs

BBall overhead single arm plank againt wall: x20 Secs, x40 secs
Ball circles at wall: front x 20 - 10 each direction, side x20 - 10 each direction

BBall ball control drills 5 mins

Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 9    --- never gets easier... stiff hard..
glute bridge hold x 45secs @6

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Single leg calf raise - staggered stance, elevated, lower down to nuetral, slow, hold at top - BW x10
chain dip belt +5kg x10 @5
+10kg 2x10 @7

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5
37.5lbs 2x11 @ RPE 8.5/9  (+1 rep)

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rotating sets

High angle barbell row: - SLOW, hold at top-  20kg x10
25kg x12 - Slow, hold at top. @RPE 8  (+2 reps)    1/10 right lower bicep area pain on last few reps
25kg x12 - Slow, hold at top. @RPE 9   (+2 reps)               2/10 right lower bicep area pain on last few reps

big decrease in pain, so those ISO hammer curls are working.
Will go up weight next week, and once pain is gone, back to normal tempo.

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x15 @RPE 8 (+1 rep)

dropped the second set

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rotating sets

Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x10 @8  (+1 rep)

no lower bicep area pain today.
Dropped second set

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rotating sets

Side bend: 25lbs x12 @5, 30lbs x12 @6

Overhead carry single arm: 15lbs x 45 secs @7
17.5lbs x 45secs @7

added an extra set

Shoulder height carry single arm: 15lbs  x 45secs @5
17.5lbs x 45secs @6

added an extra set

External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band x20 @7
medium band x24 @7  -  6 reps each

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stretch