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Messages - Coges

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31
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 25, 2023, 10:57:06 pm »
Super busy week with work so didn't make any Hapkido sessions. Only made two gym sessions which is shit. Need to get back to training in the AM to make that happen.

22/03/23
96.1kg

Squat-
110 x 3

Circuit- EMOM x 5
Dip- 3
Chin- 3
Deep knee bends- 6

24/03/23
95.9kg

Bench-
85 x 4

Deadlift-
140 x 3

Assault Bike-
15s on/45s off x 5


32
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 16, 2023, 05:15:39 pm »
17/03/23
BW- 97.7kg

Ended up at 4,000 cals yesterday. Little higher than I wanted but it'll do. Feeling pretty good this morning though. Will get back to 2800 from here on and see how the performance and the weight cut goes.

Strength Training-

Deadlift- Top set of 120x5

Incline DB Bench- 27.5x8, 25x12, 22.5x8

DB Hammer Curl- 4x10@10kg
DB French Press- 4x10@12.5kg

Deadlifts felt great! Did a set of 5 at 100 last week which felt horrible. This weeks 120 was about a 7.5/10 on the RPE scale. Really surprised. Aldo the DB bench was pretty good too. Was aiming for a top set of 4-6 reps so probably could have gone to the low 30s DBs. Will hit that next time for sure.

Stretching:

1.a) HORSE STANCE 3x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 3x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

2. PANCAKE CHECK IN- 1 SET x 60s

33
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 15, 2023, 04:34:06 pm »
16/03/23
96.6kg

This weight cut is pissing me off. Ate 2,700 cals yesterday but have been averaging 2,500 all week which normally would have put me into the early 96's or below 96. I'm definitely moving enough and even at 2,700 my deficit is likely 700-800. I'll keep at it obviously and if it doesn't budge more this week I might up the calories a bit and see if that helps. Taking a day off the weights today but will train hapkido tonight.

*Edit- Gave myself a bit of a reality check this afternoon. In relation to the cut I think I need to lower my expectations and increase my standards. I've done the BMR and TDEE stuff before but have long since forgotten and have always reverted to 2500 cals as it's a round number and has always produced quick and easy results.  So my BMR is 2000 and TDEE is 3,300 based on 45-120 minutes of elevated heart rate activity per day. I walk my dogs for 60-90 minutes every day in addition to one or two training sessions. On some days that's 3-4 hours of elevated heart rate. Looking at this there's every chance I'm well under doing it on the calories and setting myself unreal expectations for weight loss and performance. Going to increase the cals to 2800 (500 deficit), lower my expectation on fat loss to half a kg/week and see how we go. Have been feeling sore and tired AF these last few days so I'm taking today off completely with a cheat day (not full cheat but will end up around 3,500 cals) and will get back into it tomorrow.

34
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 14, 2023, 06:42:37 pm »
15/03/23
BW- 96.7kg


Got some jumps in last night after my sons basketball training. Legs were somewhat fatigued from the squats earlier in the day but felt ok. Just didn't have any juice. Was only getting mid palm above the rim so just backironed everything. Woke this morning and quads are sore AF. Little disappointed bodyweight didn't drop more but that's ok. Just stay consistent and the loss (gains) will come.

Training:
Bench-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5 (RPE 7.5)

Cross Bench Pullover- 15kg x 5, 5, 5 (3s pause at bottom)
French Press- 15kg x 5, 5, 10kg x 5 (4 x bottom range 1/2 reps equals 1 rep)

Doneski.

*Edit- Ended up doing a 45 minute kickboxing class. Finished with a 1-10 then 10-1 burpee ladder and then 40s push ups (20s down/20s up). Totally stuffed. 

35
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 13, 2023, 05:06:52 pm »
14/03/23
BW- 96.9kg

I'm at that sticking point with my weight right now. I've struggled to get under 96 for a while now. It used to be a breeze to blow past that and end up sub 95 but I feel I need to be a little more determined at this point. Have my food set for the week to go full bro mode (chicken and rice) and see if I can blow past this and end up sub 95 by the end of the week. 

Training:

BTN Press-
bar x 10, 30 x 5, 35 x 5, 40 x 5 (strangely this feels better than a normal overhead press)

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5 (sleeves only)

EMOM x 10- 2 chins, 2 dips, 4 deep knee bends (felt surprisingly easy so wlil increase to 3, 3, 6 next time).

Stretching:

1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 3x10- 4 sec hold on each rep
1.c) HERO POSE- 3x10s

2. FRONT SPLIT CHECK-IN- 1x60s

36
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 13, 2023, 05:03:47 pm »
12/03/23
BW- 96.4kg

Run Day-
2.54km in 14:17 (1- 6:14, 2- 5:27, 3- 4:46)
1.01km in 6:39

Started running with the intention of just going slow. Legs felt great and so did breathing. Focused a little more in cadence and foot placement. All of a sudden I was running faster than usual but still felt great. The more I focused the easier it got. Legs still felt great right to the end but the lungs caught up and I ended it at 2.5k. Wanted to hit 3 but just didn't have it. Walked for a bit then did a slow 1km as I was ages from home. After the 1km still had to walk another 1k to get home as well.

13/03/23
BW- 96.6kg

Had plans to lift today but ended up at a lake with my wife doing some kayaking and SUPing. Spent just under an hour in the water paddling around and covered 2.6km. Doesn't sound like much but my shoulders and wrists were wrecked. Stretched at night and will push lifting back one day.

37
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 11, 2023, 01:46:44 am »
11/03/2023

Bench- 3x5@60

Squats- 2x5@70

Super low energy the last couple of days. Today is somewhat better so got at least the basics in. Both felt pretty solid.

Shot some hoops with my son for about 30 mins after too.

38
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 08, 2023, 07:05:24 pm »
08/03/23
BW- 97.5


Bench- 3x5@60
Deadlift- 1x5@100

Not feeling it at all today. Both lifts felt super heavy. Haven't had great sleep the last week or so and have been managing that with extra caffeine. It might be catching up with me. 

On a positive note I had two dunk attempts after my sons ball training last night. Missed both but they were off 2-3 steps and I back ironed them with nearly my entire palm over the rim. That's roughly a 27-28" vert off a few steps whilst still being way too fat. Leads me to see positive things ahead. 

39
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 05, 2023, 10:43:31 pm »
06/03/2023
BW- 97.5 (about 8-10kgs too fat)


Warm Up-
Sled push/pull- sled +20kg x 25m x 3

OHP-
bar x 10, 30 x 5, 42.5 x 5, 5, 5

Squat-
bar x 10, 60 x 3, 75 x 5, 5, 5

Hamstring Curl- 3x8@30kg
Machine Press- 3x8@40kg
DB Lat Raise- 2x10@10's

Weighted Hamstring Stretch- 2x30s+10kg
Weighted Hip Flexor Stretch- 2x30s+10kg


*Edit- PM - 90 min Hapkido class. Pretty easy one tonight. No too strenuous.

40
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 05, 2023, 05:00:23 pm »
03/03/23

500m swim- swim time of 15 mins, total time of 25 mins. I can swim fast but can't swim slow or for long. I want to build up to a continuous 2k over the next year.

04/03/23

90 min Hapkido class. We spent about 45 mins practicing throws (i.e. Judo) and wrestling. Absolutely stuffed after this one. 

05/03/23

Rest day. 

41
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 02, 2023, 09:26:01 pm »
03/03/23

Been training on and off recently. Still active but not consistent. Averaging two martial arts classes a week though which is nice.

Did some testing today and yesterday to get back into a proper setup next week.

Yesterday-
Bench- 85x2
Squat- 100x3 (sleeves and belt)

Today-
Overhead Press- 60x1
Deadlift- 140x1 (mixed grip)

*edit- Also did some VJ testing. Standing VJ is just over 20" (box jump with straight legs). Finished today's session with some DB presses, rows and a massive arm pump.

Loose plan is 4x gym sessions, 2x martial arts, run and swim.  Lessgo!


42
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 10, 2022, 08:55:23 pm »
09/08/2022

Squats (knee sleeves, no belt)-
20 x 10, 60 x 5, 80 x 3, 95 x 4, 85 x 7, 7

Back Ext-
bw x 10, 10

Bench-
20 x 10, 40 x 5, 60 x 1, 70 x 6, 65 x 8, 60 x 6

Quick in and out today. Total of 39 mins.


10/08/2022

1 hour stretching. Have been neglecting stretching completely lately and my hips and lower back feel horrible. Just shitty. Did a variety of stretches from the feet up and legs felt pretty good afterwards. Not great though and I know it will take some time before it sticks.


11/08/2022

Have been getting some pain in my right foot on various occasions. First happened after my first run in some new shoes a few months back and now it seems to be recurring. Have put all basketball and running training on hold. Not sure if just due to the shoes and some other tight shoes that I've been wearing or something more sinister. Going to get it checked out. Will train today as the weight lifting itself doesn't seem to negatively impact it but just need to be careful when walking dogs and what shoes I'm wearing.

*Edit- Going to modify the lifting program. Potentially 2 lower days and then have 2 separate upper days. Not sure. I'm mindful of some recent injuries and want to give more time to warming up and the necessary flexibility work rather than just marching through the squat sessions and getting injured again.

43
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 04, 2022, 08:01:20 am »
04/07/2022
BW- ?


Squat- 20 x 10, 60 x 5, 75 x 3, 90 x 1

Deadlift- 60 x 10, 80 x 3, 100 x 2, 110 x 1, 120 x 1, 130 x 1

OHP- 20 x 5, 30 x 3, 40 x 6, 35 x 8, 30 x 10

Decent session. Squats felt good and moved quickly and so did the deadlift. OHP was pain free in left shoulder which was a nice surprise.

44
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 02, 2022, 02:13:42 am »
02/08/2022
BW- 98.5


Warm Up Circuit-
Spanish Squats - 2x30s
Hanging 2 x 30s
Leg & Arm Swings

Strength-
Squats- 80 x 5

Zercher Straight Leg DL- 12 x 5, 16 x 5, 20 x 5

Bench- 70 x 5, 60 x 7, 50 x 9

Seated Row- 36 x 10, 45 x 8, 54 x 8

Stretching-
Long Lunge- 2 x 45s / side

Cardio-
Ski Erg- 20s on/40s off x 10 - Avg heart rate between 160-170

Good session. Ate way too much on the weekend and managed to lose some water weight yesterday so back to where I was mid last week. Time to get into the 97s. Feel like I could be back dunking in 2 weeks at this point. Body is gradually feeling better and better.


45
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: July 28, 2022, 07:50:25 pm »
Bloody head cold kept me out of action for the last week. Also had some lingering knee pain right where the MCL is. Wondering if I had a slight MLC strain in there somewhere. Pain is completely gone now though.

28/07/2022
BW- 98.7


Spanish Squat ISOs- 5x30s
Hanging- 5x20-30s

Back Squat-
20 x 5, 60 x 3, 80 x 1

Incline Bench-
20 x 5, 40 x 5, 60 x 3

Wanted to get a quick lift in as I have a game tonight. Everything felt ok. Weak-ish as I haven't lifted in a week but assumed that was going to happen. Spanish squat ISOs are gold! Can't believe I've never used ISOs before for my knee health.

Ball Game-
Nothing like a shitty rec league game to make you want to train harder. I'm just not fit enough or skilled enough at the moment. Had a full court sprint followed by a beautiful euro step between two opponents but just had no juice left in the legs to make the shot. That was the same on a few occasions. I can get to the basket easily enough or get my shot but it's falling short. In positive news though I had a cold one step RL jump which was around 24". This is up from the 19-20" from two weeks ago. I'm pretty excited about the next couple of months though. Just getting the weight down and my strength back should see me back up over 30" pretty easily.

Refs were completely one sided which shouldn't have surprised me after the jump ball. Guy opposing me tipped up straight out of the refs hands and when I looked at the ref he just shrugged his shoulders at me SMH. The rest of the game was super physical which is sometimes the norm but there was a lot they let go. I just need to be stronger. 

29/07/2022
BW- 98.2


Knees and ankles feel great this morning. Lower back has been a pain the last few weeks but that's just my lack of consistent training and lack of stretching. Need to get that fixed ASAP.

May train later today or just get a stretching session in.

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