A little drained and achey, so decided to go walk first to loosen up
bodyweight without shoes - 91.9kg
dry fasted
38 min walk to local park and back yesterday's workout seems to have given me a pep in my step, walked much faster than usual
BBall practice session - 38 mins
dribble, shooting practice, intense dribbles and layups etc
shooting slightly worse, shoulders felt achey/tight, especially floaters, but regular jumpshots were OK felt suprisingly energetic and explosive, but I didn't jump, just intense dribble layups off one and 2 legs. Did run around quite a bit, even though I didn't plan to... not on a dry fast day...
My body surprises me, and I've sure come a long way in a short time! I'm BBalling daily now, plus tons of walking... and weights post BBall... and it doesn't even feel tiring anymore...and I do remember barely able to walk upstairs after each session a month back All on hardly any food and sometimes no water!
also saw the hottest chick ever on the courts, with her boyfriend, slim as hell in super tight lycra shorts and sports bra
stretch
--
18 mins walking, with rests
a few more stretches
---
first day of 2 day dry fast 3400 calorie burn - pure fat burn since I'm not eating... almost 0.5kg of it!
Sweet, don't feel too sore, but a tiny bit drained. Abs feel hammered from the frontsquat supports! Better than planks I think, kill 2 birds with one stone
My neck and forearms are nicely tanned so the Sun is no big deal, but yesterday I decided to wear a tank top for the first time and my white shoulders/upper arms and upper mid back are not. So now I'm sunburnt, shoulders and lower upper back sore and red.... next squat session could be a bit painful, and welcome to skin peeling... Gotta wear some sun screen next time
waist cracked under 38 inches this morning Hope for another 0.25 inch by Sunday
BBall practice session - 60 mins dribble, shooting practice, intense moves and layups About 10 jumps of all types
A little achey, but I jumped back up to my current bests. Touched 9 feet off 1 leg, so new current best for that 20 inches
-- resistance at the outdoor courts
single leg calf raise eccentrics 2 x 8 (6 sec eccentrics)
pushups - feet elevated 20-24 inches x12 - a rep in the tank x8 inverted row on stair railing - undergrip x8 +2+3+2 (20 secs rest between each cluster)
Pushups added 2 reps from last session, with one in the tank
--- back at home
facing down garage slope, in oly shoes
rotating sets between the squats front squat 40kg x3 , 60kg x1 controlled down, paused, explode up - 70kg x3
High bar squat 40kg x5, 60kg x3 controlled down, paused, explode up - 70kg x5 regular reps - 90kg x5 (1 rep in the tank)
split leg deadlift 40kg x3, 70kg x3 each side, with a minutes rest clean grip deadlift - lowered under control RDL style 70kg x 8 - 4 reps normal, 4 reps hooked grip
front squat support 100kg x30 secs
high angle single arm row, elbow out 24kg kettlebell x2 24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x7
released upper traps on loaded bar - painful.. stretch banded elbow wall walk 2 x 40 secs
Solid session. Squat warmups feeling lighter and lighter. 40kg feels like a toy. I repped out 90kg on back squats to get an idea of my strength levels - felt decent and had a rep in the tank, maybe 7 reps if fresh, so predicted 1RM is about 110kg 242lbs. But based on my vertical jump to bodyweight ratio, it should be 275lbs. So I have some neural gains to make up.
Split-leg deadlifts feel a bit dangerous at these loads, so I might switch them to after deadlifts, and use lighter weights, higher reps and more explosiveness
100kg front squat support felt heavy as hell!
The kettlebell row cluster is sure working, outer shoulders look way larger since last week I actually feel bigger all round, despite the fasting and massive calorie deficit... Traps are much thicker and starting to get that curved look.
===
3500 calorie burn for today, not including weights ate 1700 calories over 2 meals.
Feeling less sore, but still somewhat achey. And a little drained from yesterday, so no weights today
bodyweight without shoes - 92.5kg
fasted
BBall practice session - 70 mins
dribble, shooting practice, layups etc Did a few full court slow dribble layup intervals at the end
Shooting is getting better now, can sometimes string 3-4 shots of all types in a row Having one rim on the court with a net helps! Will be getting a Blacknet device within a few weeks once the guy has stock...
Adductor, hamstrings and erectors still brutally sore! Did a heavy duty release session on them, and other areas, felt better.
bodyweight without shoes - 92.2kg
fasted
BBall practice session - 70 mins
dribble, shooting practice, layups etc Then a few jumps, still down 2 inches. No neural drive today, plus soreness in posterior chain
stretch
--
had planned to do weights, but decided it wasn't a good idea after a few warmup pushups and inverted rows....
---
80 mins worth of walking, in the surrounding areas of the court and on grass fields, with lots of rests in places. Didn't feel that long, time flies when your having fun
Mild stale feeling, and sore all over. But sore in a good way. Quads finally sore, and glutes. Those split leg deadlifts sure hammer the glutes hard, similar to single leg kneeling deadlift Left heel sore upon waking, but felt ok later in the day
52min walk noon 28 min walk late afternoon
Dry fasted for 19 hours 2900 calorie burn eaten 830 calories so far
BBall practice session - 80 mins dribble, shooting practice Then 30 mins worth of jump and lob attempts etc
Started well, shot well, then try jumps... and no hops... 2 inches lower My legs didn't feel good for some reason. And my sore outer mid erectors seem to leak power
-- resistance at the outdoor courts
single leg calf raise eccentrics 2 x 6 (6 sec eccentrics)
pushups - feet elevated 20-24 inches x10 - a rep in the tank x8 inverted row on stair railing - undergrip x9 - last 2 reps not able to touch chest on bar x5
Hope the calf raise eccentrics can help my heel issues Move pushups to higher elevation, low wall, so pretty much like an incline bench now Regressed on inverted rows, might need more volume, so added an extra set
--- back at home
facing down garage slope, in oly shoes
rotating sets between the squats front squat 40kg x3 , 60kg x1 controlled down, paused, explode up - 67.5kg x3
High bar squat 40kg x5, 60kg x2 controlled down, paused, explode up - 67.5kg 3x5
split leg deadlift 67.5kg x3 each side, with a minutes rest clean grip deadlift - lowered under control RDL style 67.5kg x 8 - 4 reps normal, 4 reps hooked grip
front squat support 90kg x20 secs
overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep high angle single arm row, elbow out 24kg kettlebell x2 24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x6
released upper traps on loaded bar - painful.. stretch banded elbow wall walk x 45 secs <a href="http://www.youtube.com/watch?v=c4mvwP1r-P8" target="_blank">http://www.youtube.com/watch?v=c4mvwP1r-P8</a>
With how bad my jumps were , I wasn't sure if I should do some weights, but things felt decent and went well 60kg on squat warmups starting to feel light Got carried away on backsquats trying a different bar placement, and did two more sets....feels much better, a little lower on the traps, rather than right up on the neck
trying a new cluster method with the kettlebell rows. The last set is supposed to be for 7 reps, but fatigue and burn killed that set. I did 11 reps last session. It's kind alike rest paused stuff, very time efficient to get that amount of reps in. I saw it in a study and it seemed to work well, but Myo-reps might better
overhead press is bothering my shoulders so will drop it
===
3500 calorie burn for today, not including weights probably eat 1500 calories over 2 meals.
Total loss so far - weight 10.9kg 24lbs Waist 4 3/8 inches BF% Tanita 6.8%
Ehhh not much weight lost this week... might be holding a lot of water and glycogen from the spaghetti last night No change in upper thigh as well, so may have gained some muscle mass.
--
Still really sore in my adductor hammie tie in area! Left leg heel is sore as well Will roll it out with a golf ball
Dryfasted up to about 30 hours last night, had trouble sleeping So drank 1 glass of my electrolyte drink and another of plain water And then fell asleep
The magnesium helps relax your muscles and get you to sleep
A little stale feeling and achey all over, but mostly in my posterior chain.
dry fasted
BBall practice session - 43 mins
Light session - just easy dribbling and shooting jumpers
I had planned to walk, but I heard thunder rumbling, so drove to shops and planned just walk around there under cover But on the way there I stopped at an outdoor court I used to play a lot on when I lived nearby. It has nets now. Felt sluggish, but went better as I warmed up. Shot well. Got a good sweat going. Then the rain hit...
I saw a video of a 9'7" outdoor court that might be in my city, so I hope I can get an address of this court. It will be nice to have a low rim for the future
---
21 min walk at shops
--- First day of 2 day fast
2850 calorie burn
Will dry fast till at least 11pm, about 24 hours without water till then, and 25-26 hours without food. I'm feeling ok so far at 9pm so I may just dry fast till tomorrow for as long as I can
Hamstrings still pretty sore, but the show must go on
Tissue/release work at home
bodyweight without shoes - 93.9kg
fasted
BBall practice session - 55 mins dribble, shooting practice Then 10 or so jumps and a few dunks on 8 feet netball rim.
Legs felt pumped up today so I expected a jump increase and finally, my left/right plant off a few steps has gone up! Only 2 inches, about 2/3 hand over 9 feet. At least I'm showing some reactivity now First few jumps against the 8 feet netball rim felt so much easier, easy elbow to rim. Vertical jump still the same though... Jumps dropped off fast though.
So VJ = 23 inches Running LR jump = 25 inches
Legs are feeling a lot stronger as well. Looks like my body has turned the corner and is starting to adapt to the fasting lifestyle and current frequency/volume of work, plus constant walking Hoping for more frequent gains now, but I'm still on a huge calorie deficit
-- resistance at the outdoor courts
pushups - feet elevated 2 steps x 12 - last rep hard inverted row on stair railing - undergrip x9 - last rep 2 inches off chest
Got stronger from 2 days ago, up a rep
--- back at home
facing down garage slope, in oly shoes
rotating sets between the squats front squat 40kg x3 , 60kg x1 controlled down, paused, explode up - 65kg x3
High bar squat 40kg x5, 60kg x1 controlled down, paused, explode up - 65kg x 5
powerclean 65kg x 1 split leg deadlift 65kg x3 each side, with a minutes rest clean grip deadlift 65kg x 8 - 4 reps normal, 4 reps hooked grip
high angle single arm row, elbow out 24kg kettle bell x 11 overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep
First time I have skipped squat warmups with the bar and went straight to 40kg, which has felt really light. I can't recall my warmups ever feeling this light ever. 60kg still feels heavy though
dropped the planks, as by the time I'm done with BBall, pushups, squats and deadlifts and press they are toast!
===
3350+ calorie burn for today, not including weights probably eat 1500 calories over 2 meals.
Will likely start a 2 day fast tomorrow Start as a dryfast for 24+ hours, and then start sipping my electrolyte drink and turn it into a water fast
Forecast is for rain the next 2 days, so fasting will help not needing to exercise as much, plus the health benefits
Show Posts
