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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: May 12, 2024, 07:58:13 am »
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
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