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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 01, 2024, 01:34:23 pm »
Friday 1st March 2024
Achilles felt a lot better today
Got that metallic taste in my mouth.... a sign I'm in ketosis, so all that extra fat/butter has done the trick.
So I'm fueling my brain with ketones now, instead of crashing blood sugar after converting protein to glycogen and running out
Should go away after a month of adaption, once my body starts producing less ketones instead of wasting them
Reboot - Week 12, Day 4 - Upper weights
Body Weight: 90.9kg with shoes
BBall ball control drills 3 mins
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO, single leg : BW x 45 secs, +5kg x 45secs
Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 8
Wall sit, pushing into floor a bit 3x 45secs
Single leg calf raise - staggered stance - +5kg SLOW 2x10 @RPE 5
Dumbbell press, rotating grip: 10lbs x10, 15lbs x8, 25lbs x6, 35lbs x4
4 mins rest
37.5lbs 2x10 @ RPE 8/8.5 (+2.5lbs, -2 reps)
rotating sets
High angle barbell row: - SLOW 20kg x10
25kg x10 - Slow, hold at top. @RPE 7 3/10 right lower bicep area pain on last few reps
25kg x10 - Slow, 3 sec hold at top. @RPE 8 2/10 right lower bicep area pain on last few reps
Deficit push up: On floor x6
Feet elevated 20 inches - BW x14 @RPE 8 (+1 rep)
BW x13 @8.5
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x9 @8 - 1/10 right lower bicep area pain on last few reps
25lbs x8 Elbows out, slow @8
Side bend: 15lbs x10
25lbs x10 @5
Overhead carry single arm: 15lbs x 40 secs @7
These are quite hard!
Shoulder height carry single arm: 15lbs x 40secs @6
External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band 2x20 @7
----
stretch
Achilles felt a lot better today
Got that metallic taste in my mouth.... a sign I'm in ketosis, so all that extra fat/butter has done the trick.
So I'm fueling my brain with ketones now, instead of crashing blood sugar after converting protein to glycogen and running out
Should go away after a month of adaption, once my body starts producing less ketones instead of wasting them
Reboot - Week 12, Day 4 - Upper weights
Body Weight: 90.9kg with shoes
BBall ball control drills 3 mins
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO, single leg : BW x 45 secs, +5kg x 45secs
Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 8
Wall sit, pushing into floor a bit 3x 45secs
Single leg calf raise - staggered stance - +5kg SLOW 2x10 @RPE 5
Dumbbell press, rotating grip: 10lbs x10, 15lbs x8, 25lbs x6, 35lbs x4
4 mins rest
37.5lbs 2x10 @ RPE 8/8.5 (+2.5lbs, -2 reps)
rotating sets
High angle barbell row: - SLOW 20kg x10
25kg x10 - Slow, hold at top. @RPE 7 3/10 right lower bicep area pain on last few reps
25kg x10 - Slow, 3 sec hold at top. @RPE 8 2/10 right lower bicep area pain on last few reps
Deficit push up: On floor x6
Feet elevated 20 inches - BW x14 @RPE 8 (+1 rep)
BW x13 @8.5
rotating sets
Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x9 @8 - 1/10 right lower bicep area pain on last few reps
25lbs x8 Elbows out, slow @8
Side bend: 15lbs x10
25lbs x10 @5
Overhead carry single arm: 15lbs x 40 secs @7
These are quite hard!
Shoulder height carry single arm: 15lbs x 40secs @6
External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band 2x20 @7
----
stretch