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Messages - CoolColJ

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1
Sunday 14th July 2024

Fatloss cycle 1 - Week 14

Height = 5'8.5"
Weighed = 87.6kg (+0.6 )    Macrofactor app trend weight - 86.9kg (+0.2)
Waist = 35 inches (+0.25)
Hip = 41 1/8 inches (+1/8)
Upper thigh = 26 1/8 inches 

Total loss so far - weight  -0.3kg  Waist -1 3/8 inches 

Animal based diet - averaged 3427 calories for the week - 231g protein, 169g fat, 252g carbs

Highest calorie intake yet....
Knuckling back down this week. metabolic rate should be peaked now.



Whole body still 4/10 sore
Left Quad tendon feels dramaticly better, almost back to normal

Tendon Rehab - Recovery

Wall sit: -  pushing into floor at 70% effort - half squat depth - heels off the ground x 45secs
Wall sit, single leg. heels off the floor : x 30secs, x 45secs

Sartorius bent leg ISO pull against opposite leg : - 70% effort -  2 x45 secs

Hammer curl overcoming ISO: - using opposite arm, 70% effort - 2x 45 Secs

Single leg, kneeling quad push into couch ISO: - 80-90 degrees, pushing at 70% effort - 2x 45secs
Like the rear stance leg of a reverse lunge, but with whole lower leg flat against couch, toes pointed, tibs stretched

Peterson step down - 6 inch step -  4 secs down and 4 secs up - 2x4 
1/10 left quad tendon pain


2
Saturday 13th July 2024

DOMs all over .
Even my quads and posterior chain are rather sore from yesterday
Rectus femoris especially, from the weighted pushups and ab wheels

Left quad tendon feels better, but still aches

Tendon Rehab - Recovery

A whole bunch of random Quad ISOs

Messed around in my garage gym, cleaning/oiling plates, and trying to see if I can hook up bands to my belt squat.
Didn't seem worth the effort

Walking - 22 mins

3
Friday 12th July 2024

Some DOms all over. Upper body does not feel all that recovered.

Left Quad tendon is pretty sore. Hurts when pressed.
Even hurts when flexing the quad with a straight leg.


Reboot - Week 30, Day 4 - Upper weights

Body Weight: 90.2kg with shoes, in winter clothing


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x45 secs

Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs

Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 5kg x6, 10kg x5
12.5kg 2x10 @RPE 8/9

Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing -  Light band x3, x4, x4
done between warm up sets of the press and chin


rotating sets - 2-3 mins between

Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5
50lbs x11  @RPE 9  (+1 rep)
6 mins rest
50lbs x11 @9.5

These feel tough, and the stimulus to fatigue ratio is not that great, now that the weights are getting up there.
Might change things up.

Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3

Straight legs, raised - slight L Sit posture
+5kg - 3x3,
+5kg - paused 2x3  (+1 rep on 5th set)

first cycle completed, will do an AMRAP next time and see where I'm at

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 10 sec hold at top, slow down, 10 sec hold at 60 degrees, 20 sec hold at 90 degrees, slow down - x 5kg, 7.5kg, 10kg
Same - but no concentric - 12.5kg, 15kg, 17.5kg, 20kg

About 1-2/10 pain scale from left quad tendon


rotating sets - 2-3 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5

Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x21↓ @RPE 9 +4+4+3+3  (+2 reps on initial set)

Surprised in the gain in reps as it didn't feel any easier on lighter on the earlier reps.
1/10 right brachialis pain on later reps. Pain is there but lower.

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging -  BW x5, 5kg x5, 20kg x5, 30kg x5

+35kg x8 @RPE 10  (+2.5kg, -2 reps )
7 mins rest
+35kg x9  @10  (+2.5kg, -1 rep ) - 10th rep stuck near lockout.

Reduced slight band tension from stabilizer band on second set and gained a rep.
I fail right near lockout, so the slight band tension from the band to stop the loading pin swinging, makes a difference :)
Means my triceps are weak compared to my pecs.

My set up



Face Pull into press, cable pulley - strap handle, neutral grip - with hold -  5kg x10,

Seated with slight incline
7.5kg x12 @RPE 8
7.5kg x14 @9

Changed to seated, less posterior chain activation, but my erectors were still firing hard.

Subscapularis pulls, cable -  single arm -  7.5kg x20 @6, 10kg x20 @7

Internal rotors are so much stronger than my externals...

Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5 feet - 2x10 @ RPE 8/9  (+0.5 feet ROM)

Getting hard. Arms at about 45 degree angle at the reversal point
Stretched abs post sets, but still got ab cramps later at night after a sneeze!
Stretched again, and it was fine after that.

Calf Raise ISO, single leg - using Belt squat - belt squat (25kg) + plate weight. 60% felt load when it hits my feet

12 secs straight, toes out, toes in - with no rest -
25kg x36 Seconds
65kg x36 Seconds - Felt load 40kg
105kg x36 Seconds - 64kg
145kg x36 Seconds - 88kg
160kg x36 Seconds - 96kg @RPE 9

straight only
165kg x20 Seconds - 100kg @RPE 8  (+5kg)

Changing position really loads up the glutes at the heavier loads.

Better pic from the side -
From hinge to belt is 47 inches, from belt to weights is 19 inches - simple division = 0.6 or 60% felt load.
Confirmed with a scale
After standing up I just reach down and move the car jack out of the way



Donkey calf raise: - Using lever arm belt squat. 60% felt load

weight/felt load
165kg/100kg x10 - Flat on floor. @5

just tried these out, still rather easy with two legs.
But no pain or discomfort from feet/achilles.

4
Thursday 11th July 2024

Pins and needley types aches and DOMs all over, but mostly quads, erectors, glutes and calves.
Since I cut back on the heavy squats I have been feeling better and more energetic.

Left quad tendon, has gotten worse since I banged it with the belt squat lever arm....
It should be just a bruise, but it's starting to act like tendinopathy


Tendon Rehab - Recovery

Leg extension ISO push into floor. on balls of foot: pushing into floor at 60-70% effort
90 degrees -  4x45secs -  Left quad tendon ache when relaxing

Walking - 36 mins - With 3 mins backwards walk up 20 degree slope half way through


5 hours later

Single leg wall sit - 1/4 squat depth - 4x 45secs


5
Wednesday 10th July 2024

Felt strong today, despite still feeling achey.


Reboot - Week 30, Day 3 - Lower weights

Body Weight: 89.4kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Sartorius bent leg ISO pull against opposite leg : 3x 35 secs
External foot rotation ISO against floor - slight bend in knee - 2x 35 secs
Internal foot rotation ISO against floor - slight bend in knee - 2x 35 secs

A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air-  35secs
C. Glute bridge hold: 35secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees - x 5kg, 10kg, 15kg, 17.5kg, 17.5kg

Heel touch downs, single leg, off step: BW x 12


Rotating sets

Power clean:
20kg x10 - 5 low hang, 5 high hang
40kg x 6 - 2 floor, 2 knee hang, 2 high hang
40kg x 3 - floor, knee hang, high hang
40kg x 3 - floor, knee hang, high hang

Felt trash, will probably drop these, feels like a waste of time...


High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed

Slow - 20kg x6, 40kg x6, 60kg x6, 80kg x5,
4 sec eccentric 100kg x2
Belt, 4 sec eccentric - 110kg x1 - much easier and upright compared to last week

belt -
1) 100kg x8 @RPE 7.5 (+2 reps)

6 mins rest
2) 1-2 inches above parallel - 75kg x26 @7.5 - FAST, continuous, 58 sec set time  (+5kg, +1 repCalf Pump!

8 mins rest
3) 100kg x8 @8

Did a good job of staying upright, but I can feel that hip dominant tendency still creeping in
Felt a mixture of quad and glute pump.

Heart rate and breathing was still elevated after that rapid 26 rep set, even after 8 mins rest :)
And quite a bit of calf pump on that set!


rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 18↓ @RPE 9 +4+3+3+2  (+1 rep on initial set)

45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x5
1) FAST - 2.5kg (plate behind head) x28 @RPE 7 - 45 sec set time (+2.5kg, +1 rep)

5 mins rest
2) 30kg x10 @9 - Toes out

5 mins rest
3) 30kg x8 @9 - Toes out

Not feeling as tough on the hamstrings now


Rotating sets

Calf Raise, single leg - using Dip Belt - Full range stretched
3  sec hold at bottom, slow up, 3 sec hold at top, slow down
BW x5
10kg 2x8 @RPE 8

Bent Knee - controlled, pause at bottom
10kg x8 @8

45 degree QL side raise: - controlled - BW x6

dumbbell hanging down - controlled, paused
10lbs x9, x10 @RPE 9

Hammer curl ISO, single arm : - Dumbbell
2.5kg x15 Seconds
10kg 2x30secs @8 


Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 12.5kg x9 @RPE 9 (+1.25kg, -3 reps)

Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
2 hands supported -
25kg x10,
65kg x18 - SLOW, 5 half squat, 13 x 1/4 squat with 3 sec hold - 39kg felt load

Jefferson curl: - Controlled - 7.5kg x8
20kg x20 @RPE 8




6
Tuesday 9th July 2024

Upper body not too bad from yesterday, but my glutes are fairly sore from walking around those 25kg in plates in a backpack!
As well as my mid erectors and QL

Looking forward to squats tomorrow, been itching to get back to them.

Tendon Rehab - Recovery

Internal foot rotation, Bent knee, ISO : supporting weight of other leg -  3x45secs

Calf raise ISO push against wall, sitting on floor, back against wall: - 70% effort
45 Seconds Straight
45 Seconds Straight
45 Seconds Toes out
45 Seconds Toes in

Wall sit: -  pushing into floor at 70% effort - half squat depth - 2 x 45 secs
with heels off the ground 2x 45secs

Sartorius bent leg ISO pull against opposite leg : - 70% effort -  3 x45 secs

Walking - 26 mins - With 3 mins backwards walk up 20 degree slope half way through


7
Monday 8th July 2024

Crap sleep, and a little tired from yesterday, but felt strong after warming up
Achilles insertions felt a little achey upon walking but ok later on



Chin, Dips - Reboot, Week 30, day 2

Bodyweight with shoes - 89kg in winter clothing/shoes

Tricep bench dip: paused x6


Rotating sets - 2 mins between

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep -  Light band x3 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, leg assisted x5,  BW x2, x3, +5kg x1

legs straight, elevated, partial L-Sit posture -

Belt+5kg  1x5, 2x4 @RPE 9 (+1 rep on first set)

Went to the nearby park to do these.
Seems the dip station was removed, and the pull up bar is tiny and not quite what I expected...
Also carting 25kg of plates in my military backpack was tough!
Did the best of it, and made it work.

Will go elsewhere next time, or stay at home

L hang Chin up: BW x4  - touched shoulders against the bar handles

4th rep barely touching bar, and feeling slower.
RPE would be 9, but can do more reps with chin over the bar.



Back at home

Wall Sits - half squat , pushing into floor at 70% - 3x45secs

Chin up, band assisted: - Heavy green and black monster mini Jumpstretch band
FAST -45kg x16  @RPE 10

estimate 45kg of band assistance at the bottom

Tricep bench dip: - 6 Slow, paused

Dips: - Ironmaster bench attachment, more narrow - 10 dip shrugs, BW x10 leg assisted, BW x8, x3

Dip belt +7.5kg x3, +15kg x3, +20kg x1,

6 mins rest -
+20kg x12 @ RPE 9.5  (+2.5kg)
FAST - BW x18 @RPE 9  (+2 reps)
+20kg x8 @10

Face down Y raise into W press: - 45 degree incline -
2lbs x8
3lbs x15 @RPE 8
4lbs x12 @7

8
Sunday 7th July 2024

Fatloss cycle 1 - Week 13

Height = 5'8.5"
Weighed = 87kg (+0.8 )    Macrofactor app trend weight - 86.7kg (+0.4)
Waist = 34.75 inches (+3/8)
Hip = 41 inches (-0.25)
Upper thigh = 26 1/8 inches (+0.25)

Total loss so far - weight  -0.9kg  Waist -1 5/8 inches 

Animal based diet - averaged 3170 calories for the week - 209g protein, 159g fat, 232g carbs

Ate even more this week!
Just seem bloated with glycogen, water and food weight rather than actually fatter.


BBall, Jumps at outdoor courts - Reboot, Week 30, day 1

Could use another days rest.
Legs still recovering from last squat session, and last session's weighted pushups also
Posterior chain also still sore from the rows and face pulls etc

Bodyweight with shoes - 90.2kg in semi winter clothing

Wall sit, half squat : pushing into wall at 70% effort - 2x35 secs
BBall overhead single arm plank against wall: 2x45 secs


Dribbling and ball control drills - 15 mins
Practice moves and shooting- 30 mins, medium effort

Tendon work superset
50% effort/speed

. Pogo:  x30
. Scissor hops star pattern : 10 axis
. tempo jog - full court
. Backward run - full court
. Carioca run - full court each side

2x the distance, calves/feet/ankles feeling more fatigued.
Achilles felt fine.

Jumps - in rotation with the plyos. 1 set per round

Light 8 feet rim touches -  1 left. 1 right. 2 handed x3 sets

----
stretch


9
Saturday 5th July 2024

Posterior chain pretty sore from yesterday... the high angle rows and face pulls do tax the posterior chain a bit...

My Abs cramped last night after training, when I was sitting in front of my computer and sneezed!
It relaxed after wards when I pressed against the cramp, but then later cramped hard again when I tried to stand up.
I had to go stretch it for a minute on a doorway
This used to be a problem whenever I trained abs hard... but I thought having all my electrolytes sorted would have fixed it.
Will have to stretch the abs post ab wheels from now on.

Rest day, just some walking

Walking - 31 mins

10
Friday 5th July 2024

Still fairly sore all over, especially my erectors!
CNS feels decent though.

 Did a whole bunch of random quad and foot rotation ISOs before the session

Reboot - Week 29, Day 4 - Upper weights

Body Weight: 89.9kg with shoes, in winter clothing


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x30 secs

Front plank hold - 35 secs
Side plank hold Bent knee abducted, opposite arm in the air - 35secs
glute bridge hold x 35secs

Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 7.5kg x6
10kg x10 @RPE 8
11.15kg x10 @8.5 (+1.25kg)
12.5kg x10 @9 (+2.5kg)

Strength has gone up dramatically on these.
Left leg is quite a bit weaker than right.

Band external rotation activation: - while slow overhead pressing -  Light band x3, x3, x3
done between warm up sets of the press and chin


rotating sets - 2-3 mins between

Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5
50lbs x10  @RPE 9  (+2.5lbs, -2reps)
35lbs x19 @9 - FAST

A few months ago 35lbs was hard for sets of 10, now I can blitz it for 19 fast reps.
Blows my mind when you look back in retrospect the changes that have happened in your body.

Chin up - Pullup and chin hang and 10 scap shrugs each to warm up - leg assisted BW x6,
Heavy green Jump Stretch band assisted x 8
BW x5

Straight legs, raised - slight L Sit posture
+5kg - 4x3, 1x2  (+1 rep on 3rd set)

Green Heavy Jump Stretch band assisted - FAST x 15 @RPE 9


rotating sets - 2-3 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x6, 50kg x5

Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x19↓ @RPE 9 +4+4+3+3  (+1 rep on initial set)

2/10 right brachialis pain back again today on later reps....

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging -  BW x5, 5kg x5, 15kg x5, 25kg x5

+32.5kg x10 @RPE 9.5  (+2.5kg)
6 mins rest
FAST - BW x 26 @8

Felt solid and stable, in a way dips and bench never are.
Educated estimate would put +32.5kg around a 90kg bench for similar reps


Face Pull into press, cable pulley - strap handle, neutral grip - with hold -  5kg x6,
6.25kg x12@RPE 8  (+2 reps)
7.5kg x12 @9 (+1.25kg)

felt so much easier

Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 4.5 feet - 2x10 @ RPE 7/8  (+0.5 feet ROM)

Also feeling easier

Subscapularis pulls, cable -  single arm -  7.5kg x12, x20 @RPE 8

Calf Raise ISO, single leg - using Belt squat - belt squat (25kg) + plate weight. 60% felt load when it hits my feet

12 secs straight, toes out, toes in - with no rest -
25kg x36 Seconds
65kg x36 Seconds - Felt load 39kg
105kg x36 Seconds - 63kg
145kg x36 Seconds - 87kg
155kg x36 Seconds - 93kg (+3kg)
160kg x36 Seconds - 96kg @RPE 8  (+6kg)

Getting close to limit loads now for >30secs
160kg (96kg) feels immense hanging off your belt, compared to using an SSB which always feels lighter to me for some reason, when the load is on your shoulders.

11
Thursday 4th July 2024

Still fairly sore all over. Erectors more sore today

Poor sleep, so decided to not train today.
Spent time rearranging my garage gym to make things more efficient

Did some random leg ISOs here and there


12
Wednesday 3rd July 2024

The usual whole body soreness, but quads not as sore as I was expecting, but good VMO ache
My glutes, hamstrings and calves are far more sore.
Glute mediuis is also nicely sore, so the 45 degree QL side raises are hitting them hard enough as I expected.

Both Achilles/plantaris tendon insertions feeling fine after yesterday's full range stretched calf raises.

Legs somehow feel zippy

13
Tuesday 2nd July 2024

Crap sleep.
Also not liking the way I feel doing back to back sessions, so will make tweaks to next week.
Fatigue spilling over etc

My hands, especially my right one have been torn up from the dry winter skin cracking open at the joints and creases
Painful...



Reboot - Week 29, Day 3 - Lower weights

Body Weight: 89kg with shoes, in winter clothing

snatch grip behind the neck press + dislocate stretch with broom x 1 min

Sartorius bent leg ISO pull against opposite leg : 3x 35 secs

External foot rotation ISO against floor - slight bend in knee - 3x 35 secs

A. Front plank hold: 35secs
B. Side plank, legs bent and abducted - opposite hand in air-  35secs
C. Glute bridge hold: 35secs

Semi single leg squat ISO, on balls of foot - half squat depth - 3x33 secs

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 15 sec hold at top, slow down, 15 sec hold at 60 degrees - x 10kg, 15kg, 15kg, 15kg

Heel touch downs, single leg, off step: BW x 12


Rotating sets

Power clean:
20kg x10 - 5 low hang, 5 high hang  x 2 sets

painful hands so stopped there...


High Bar squat - Flat shoes (Avancus Apex Power v2) - Staying as upright as possible, no good morning allowed

Slow - 20kg x10, 40kg x10, 60kg x8, 80kg x6, 100kg x4

Belt, 4 sec eccentric - 110kg x1

belt -
100kg x6 @RPE 7
70kg x25 @7 - FAST, continuous, 50 sec set time

7 mins rest - 100kg x5 @8 - quads pumped like hell!
5 mins rest - 100kg x5 @8.5


Really focused on staying as upright as possible, and make it quad driven.
Stopped all sets when the quads started to struggle, not letting a hint of good morning to happen.
Need to reprogram motor patterns
This has allowed my rep cadence to be much faster, and core/lower back feel less taxed as well

Also no longer resting at the top with a breath as much, more piston like.
First time in a while my quads were this pumped
Gonna be sore tomorrow!


rotating sets

Tibilias Wall raise - standing warmup in oly shoes - BW x10
against side of car, in oly shoes - hold at top - BW x6

Myorep. "+" = 15 secs rest, 9 deep breaths
Dip belt+10kg x 17↓ @RPE10 +4+4+3+3  (+2 reps on initial set)

45 degree back extension: - unit elevated 8 inches - collar to collar snatch grip, full 90 degree ROM - BW x10, 20kg x6
BW (hands behind head) x27 @7  - FAST
7 mins rest
25kg x10 @7 - Toes out, calf raised down
5 mins rest
30kg x9 @9 - Toes out, calf raised down
30kg x6 @8.5 -  Toes out, calf raised down

Brutal!

SSB Calf raise ISO - single leg - hand supported
12 secs straight, toes out, toes in without rest - 36 secs x  BW, 30kg, 50kg, 70kg


Rotating sets

Calf Raise, single leg - using Dip Belt - Full range stretched, controlled, pause at bottom
BW x10
5kg x15
7.5kg x12 @7

Now that my achilles insertions have healed enough, it's back to full range stretched calf raises.
No discomfort today
Will slowly progress the load


Belt Squat - lever arm - lever arm (25kg) + plate weight. 60% felt load when it hits my feet
2 hands supported -
25kg x10, 45kg x12, 85kg x10

105kg x10 - Felt load 63kg
125kg x12 @RPE 8.5 - Felt load 75kg

Probably should not have done it in this session, quads were hurting by now...

My ghetto set up



Hammer curl ISO, single arm : - Dumbbell
7.5kg x15 Seconds
8kg x 20 secs, 25 secs, 30secs @8

Leg curl, single leg : - front lifted up 5 inches, Plates shifted to end of arm - Controlled - 7.5kg x8, 11.5kg x12 @RPE 9 (+4 reps)

45 degree QL side raise: - controlled
BW x10 @RPE 7
dumbbell hanging down - 10lbs x10, x8 @9


14
Monday 1st July 2024

Feeling better but still no that good
Upper back and erectors still sore.

Chin, Dips at Home - Reboot, Week 29, day 2

Bodyweight with shoes - 89kg in winter clothing/shoes

Tricep bench dip: paused x6


Rotating sets - 2 mins between

Band external rotation activation: - into reverse grip press, 5 sec hold at shoulder level on first rep -  Light band x3 x 3sets
done between warm up sets of the chin/dip

Chin Up: Hangs, pull up grip scap shrugs x10, chin grip scap shrugs x10, band assisted x 10 heavy green JumpStretch band, BW x3

legs straight, elevated, partial L-Sit posture

Belt+5kg  3x4 @8.5 (+1 rep on third set)


Dips: - wide'ish - 10 dip shrugs, BW x10 leg assisted
BW x6
Dip belt +5kg x3, +10kg x3, +15kg x3,
+17.5kg x12 @ RPE 9.5  (+2.5kg)
+17.5kg x11 @9


Inverted row: - chin grip. legs on floor straight - fast - BW x 15 @RPE 10 - 16th rep at 0.75

Dips: -Ironmaster bench dip handles, a few inches narrower. Fast.  BW x16 @9



15
Sunday 30th June 2024

Fatloss cycle 1 - Week 12

Height = 5'8.5"
Weighed = 87kg (+1.4)    Macrofactor app trend weight - 86.3kg (+0.2)
Waist = 34 3/8 inches
Hip = 41.25 inches (+0.5)
Upper thigh = 25 7/8 inches

Total loss so far - weight  -1.7kg  Waist -2 inches 

Animal based diet - averaged 3011 calories for the week - 209g protein, 155g fat, 192g carbs

Ate too much this week. Also holding a lot more water and carb/glycogen weight


Slightly beat up feeling from yesterday


Tendon Rehab - Recovery

External leg rotation against floor, slight bent knee: 70% effort - 4x45secs
Calf raise ISO, single leg :  3x5 secs
Wall sit: - half squat depth, pushing into floor at 70% -  3x 45secs
Sartorius bent leg ISO pull against opposite leg : - 70% effort -  4x45 secs





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