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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 18, 2024, 04:59:00 am »
Sunday 17th March 2024
Achilles felt sore yesterday. Total rest day
Last 3 weeks no fat loss, ate much more fat, but no change in waist size, and gained some muscle.
Small increase in measurements all over, except waist.
Bigger muscles = much stronger
Cutting back down this week.
165g protein, 120g fat, <20g carbs, 1600-1700 calories on rest days
185g+ protein, 150g fat, <20g carbs, 2100-2200 calories on training days
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x45secs --> neutral, toes out, toes in
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO- single leg - lifted up to top, no eccentric
40 sec hold top, 20 sec at 30 degrees x 10kg, x12.5kg, x12.5kg @7
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 15, day 1
Bodyweight with shoes - 91.8kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins, light
Shot on the netball rims. No rapid movements
rotating sets
Tricep bench dip warmup - BW x5
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 8.5 (+1 rep)
BW x14 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x20 @ RPE 8 (+2 reps)
BW x18 @9
+2 reps each week for the last 3 weeks!
Hanging pike leg raises: feet to hands - x1
x10 @9 (+1 rep)
x7 @9 last rep 4 inches short
Dips: on corner of fence railing. Controlled - BW x14 @9 (+2 reps)
L sit: with Bent knee single leg raises x 10secs
Chin up - thick bar BW x4 @9.5 (+1 rep)
L hang hold: - 12 Seconds @9 (+2 secs)
Walking: 12 mins
with 2.5 minutes backwards walk up 30 degree slope
-----
stretch
Achilles felt sore yesterday. Total rest day
Last 3 weeks no fat loss, ate much more fat, but no change in waist size, and gained some muscle.
Small increase in measurements all over, except waist.
Bigger muscles = much stronger
Cutting back down this week.
165g protein, 120g fat, <20g carbs, 1600-1700 calories on rest days
185g+ protein, 150g fat, <20g carbs, 2100-2200 calories on training days
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 3x45secs --> neutral, toes out, toes in
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO- single leg - lifted up to top, no eccentric
40 sec hold top, 20 sec at 30 degrees x 10kg, x12.5kg, x12.5kg @7
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 15, day 1
Bodyweight with shoes - 91.8kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins, light
Shot on the netball rims. No rapid movements
rotating sets
Tricep bench dip warmup - BW x5
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 8.5 (+1 rep)
BW x14 @9
Straight bar dips: BW x10 leg supported, BW x5
BW x20 @ RPE 8 (+2 reps)
BW x18 @9
+2 reps each week for the last 3 weeks!
Hanging pike leg raises: feet to hands - x1
x10 @9 (+1 rep)
x7 @9 last rep 4 inches short
Dips: on corner of fence railing. Controlled - BW x14 @9 (+2 reps)
L sit: with Bent knee single leg raises x 10secs
Chin up - thick bar BW x4 @9.5 (+1 rep)
L hang hold: - 12 Seconds @9 (+2 secs)
Walking: 12 mins
with 2.5 minutes backwards walk up 30 degree slope
-----
stretch