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did some release work before heading to outdoor court

Thursday 20th Sept 2019 - BBall practise

weight without shoes 98.5kg
37 mins

felt tired

3 standing vertical jumps,
3 each of LR/RL plant jumps


no hops, down 2 inches

Meh session. A little achey from yesterday. Long release session made me tired as well.
I drink a bit of water today, but still felt flat

Anyway more interested in the cardio and calorie burn at this stage

dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!

They probably eat a lot before and after 

Wednesday 18th Sept 2019

mobility/active warmup stuff

Bodyweight squat x 10
Bulgarian split squat - lightly supported - BW x 10
upper 12+ inch elevated pushup x 10
single arm row with 10kg bumper plate x 12
overhead press 10kg bumper plate x 12
plank x 30 secs

dropped elevation by 1 step on Pushups, felt pretty hard, the rest relatively comfortable.
Dry fasting made it a bit more difficult

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So yesterday towards the end of dry fast at 5:30pm I hit a low of 98.8kg 217.8lbs

Today, same time I get 98.3kg 216.7lbs
99kg 218.2lbs straight out of bed

Damn, if I can get 0.5kg drop every dry fast day, that would get me to my goals 3x faster!
Certainly higher weight drop than my calorie deficit would indicate, 1+kg per week

tweaked something in my left VMO area, can feel it ache when I walk downstairs backwards

But other than that, feel decent for a day after BBall. Just aches in my feet, and overall worked feeling, but no major DOMs

did some release work before heading to outdoor court

used the Supernova https://www.roguefitness.com/mobilitywod-super-nova-2-0
Highly recommend it, have this 12 cm one and a smaller one 8cm.
Hits the glutes, upper hamstrings/adductors (sit on it in a low chair), low adductors ( lie face down/sideways with inner thigh wedged on it) better than anything I've tried.
The size is just perfect to get into those areas.
Also works a treat jammed into your armpit on the floor, the trigger point in your upper triceps, lats and cuffs will scream!
The balls are quite hard and grippy....the pain is exquisite... 



Sunday 15th Sept 2019 - BBall

weight without shoes 99.8kg
51 mins

felt ok

5 standing vertical jumps, and some approach jumps
a few dunks on 8 feet netball rim

hops about the same as last session.

reactivity kinda sucks right now, not much difference between my paused vertical and jump of a few steps
Although I'm still too sacred to plant aggressively

feet felt much stronger and springy.
Running is starting to get the smooth floating feeling, springing off the balls of my feet.

cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon

cool
Some people keep dogs and cats for pets, I keep ants
They do a lot of interesting and cute things that you would never see in the wild.

also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:

https://www.antseverything.com.au/store/antsforsale

pc!

I know the guy who runs that site.
When I first started ant keeping, a few of my ant queens came from there, but I now capture my own queens locally.
I got hooked into ant keeping from watching Ants Canada videos on Youtube
Plus things I did as a kid back in Rabual, Papue New Guinea.

Friday 13th Sept 2019

Friday the 13th ooooo 


plank x 30 secs
upper 24 inch elevated pushup x 10
single arm row with 10kg bumper plate x 10
overhead press 10kg bumper plate x 10

Pushups felt relatively harder than last time, the rest comfortable.

added 10 secs to plank - damn, did it feel so much easier compared to a couple of weeks ago.
And now my lower back has stopped being over active while BBalling



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38 min easy walk to park and then short moderate bush trail and then back home

Right ankle was a bit achey, but it'll feel better after this