Author Topic: Reboot - get lean, get hops  (Read 177855 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1215 on: May 04, 2022, 08:26:39 am »
0
Tuesday 3rd May 2022

Still sore from BBall/Jumps 2 days ago - noticed it when I was doing soft tissue work
Told myself I should rest today, but decided to train today anyway.
And in hindsight, feeling how hard the squats were compared to last week, I was right.

So next week will likely have to rest 2 days after BBall/jumps, and remove 1 rest day from between Squat and BBall/Jumps to make it 4 instead.
See how it goes, if it doesn't work out, then will have to move to an 8 day cycle.

----
Morning mobility work and upper body stretches
soft tissue work for lower body

Tendon health+rehab - Day 3 Lower 2 - Heavy

Bodyweight in shoes = 93.6kg
general mobility drills

BBall ball control and dribbling drills - 6 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35 secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank- x35 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg, 35kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10, 20kg x 10 in Nano X
D) Low bar good morning: 20kg 2x10


1 set of high bar, then low bar until main work sets - then all low bar sets first

Low bar squat: - oly shoes - 40kg x10, 75kg x5, belt 105kg x5, 115kg x3, 125kg x1, 135kg x1 (felt hard)
belt -
140kg x7 @ RPE 9.5 (+1 rep)
130kg x6 @ RPE 7

High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
115kg x10 @ RPE 9  (+5kg)
105kg x10 @ RPE 8.5

Squats felt much harder than last week.
Form was also a bit iffy, especially on the 140kg low bar set, which was balls to the wall hard.
Felt heavy and the bar was moving around on my back.

Although I did improve on High bar. Current best right now, and fatigued. Might be able to do 125kg for 10 reps when fresh.


Alternating sets - 1 mins rest

A1)Sumo Deadlift - Nano X shoes, belt, hook-gripped - 60kg x10
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10

just some light sets to stay in the groove, but I also felt too tried to do any more on these.

B)SSB Calf Raise - single leg -  3 sec up and down, down to slightly below neutral  - BW x6, 30kg x 10, 35kg x8, 35kg x7 @RPE 8
2/10 pain in both achilles insertion at the bottom

C) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 55kg x10, x12, x9 @ RPE 7/7/8

D) SSB bent knee calf raise: 3 sec up and down - BW x8, 35kg x10, 35kg x9, 35kg x7 @ RPE 8

E) SSB Good Morning: - belt - 30kg x10
45kg x10 Belt @6
55kg x10 Belt @7
55kg x10 Belt @7.5

Felt good. Going to replace the RDLs with these. Less weight, not upper back limited. Better fatigue to stimulus ratio


Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
35kg x12 @RPE 8  (-1 RPE)
36.25kg x10 @8.5 (PR!! +1.25kg -2 reps)
36.25kg x8 @8

B) AB wheel: - On knees, down to floor, 3 way middle/right/left - 3x15 @ RPE 5/6/7   (+3 reps per set)
starting to feel harder now with 15 rep sets


A) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x6, 22.5kg x6, x6 @ RPE 8/8.5
B) Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x9, 20lbs 2x15   (+2.5lbs)

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1216 on: May 04, 2022, 01:53:18 pm »
0
Wednesday 4th April 2022

Moderate drained feeling
every lower body muscle with moderate to heavy soreness, especially my hamstrings and quads.
Some mid upper back soreness as well

----
Upper mobility work and stretches

Calf raise ISO push against wall - single leg - 4 x30secs
Combo decline squat/sissy squat hold - on stairs 4 x 30 secs
1/10 left patella tendon pain

Walk - 20 mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1217 on: May 06, 2022, 08:25:01 am »
0
Thursday 5th May 2022

Lower body and mid upper back sore

Changing up my back exercises to reduce lower back stress, to improve recovery as squats etc and jumping stress it quite a bit.
So using more chest and head supported variants

increased average protein amount by 50g this week, see if it does anything

----
Morning mobility work and upper body stretches



Tendon health+rehab - Upper 2, day 4 - fasted


Bodyweight with shoes - 92.3kg

----
general mobility drills

BBall ball control and dribbling drills - 8 mins - decent

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 35  secs
Front plank x 35 secs
glute bridge hold x 35secs
Side plank x 35 secs

Single arm plate band resisted bench press holds - band from wrist to wrist, plate held by handle vertically -
4x10 sec holds x 1 set, each arm

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - front of unit elevated 5 inches -  6 sec concentric, then 10 sec hold at top, 60 and 90 degrees - 15kg, 22.5kg
3 sec Concentric to 60 degrees strap, 30 sec hold x 30kg, 35kg, 40kg, 42.kg

Up 2.5kg on top set, felt good, quads getting stronger.
2/10 left patella tendon ache on the initial lift off, but fine after

B)Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort

C) Military Press - barbell - hold at top 20kg x10, 40kg x5, x2
Belt, bulldog grip - 50kg x3
55kg x9 @RPE 9.5 PR!! +1 rep 
60kg x3 @8
40kg x12 @7
40kg x12 @8

Finally, moving on up. It does seem like my press is about 60% of my bench, so whatever I can bench at 100kg is also what I press at 60kg


rotating sets - 2 mins rest

A)Pull up/Chin up - feet assisted pull up x10, Hang and 20 scap shrugs (10 wide grip, 10 regular)
alternating between 1 pull up and chin set each rotation

Pull up - dead hang/paused,  wider -  BW x5 progressively higher to warmup
BW x9 @ RPE 9.5
leg assisted - 2x12 @ RPE 6/7

Chin up, shoulder width - 
BW x8 @10
leg assisted - x12 @ RPE 5

B) Calf Raise - single leg - BW warmups - 30 sec hold at neutral - 30sec x 30kg, 50kg, 60kg, 65kg, 67.5kg @ RPE 7 (+2.5kg)
6 sec eccentrics - 55kg x6, 57.5kg x6 @ RPE 9   (+2.5kg)

SSB Decline squat, single leg: - 3 sec up and down, non lock - BW x10, 10kg x10, 30kg x10
50kg x10 @ RPE 4
55kg x10 @5

didn't seem to do much for my left patella tendon, but it did load that tendon on my inner left VMO area nicely


rotating sets - 2 mins rest

A) Deficit push up: - feet elevated 20 inches, hands on Powerblock dumbbells - BW x10 on floor, warm up
BW x12 @ RPE 6
10kg weight vest 2x12 @ RPE 8/8.5   PR!! +2 reps

B) Single arm dumbbell row - incline bench head supported - straps - 32.5kg x6. 45kg x1,
belt -
45kg x6 @ RPE 9.5

Propping head against tip of incline bench now on these, instead of the usual, arm and leg on bench.
Much less lower back stress, and posterior chain a bit less. You also can't cheat so I lost 4 reps off my current best
Numbers inline with my high angle barbell row now.
Also works the frontal neck a bit, which is not a bad thing to off set all the head forward action when using a phone or computer :)



A) Dip Shrugs- BW 3x20 @ RPE 5/7/7.5

B) Scaption raises: - full range of motion - 5lbs x10, 10lbs x6
15lbs x8 @ RPE 8  (+2.5lbs, -1 rep)
15lbs x6 @ RPE 9 
10lbs x12 @ RPE 10

C) Incline bench Chest supported dumbbell rows, elbows out: - 40 degrees, hold at top
25lbs x12 @ RPE 5
30lbs x12  @7
35lbs x10  @9

Feet supported bottom half dips: - BW x10, x10, x15 @ RPE 7



A) Dumbbell Curl - 15lbs x10, 25lbs x12, x10 @ RPE 8
B) Lying dumbbell tricep extensions - 15lbs x10, 25lbs x12, x10 @ RPE 8.5

Had to drop 10lbs down on the dumbbells, biceps and triceps just too tired now

C) Band extended scap external rotation against wall:Light Rogue band x20, 2x30 @ RPE 7

----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1218 on: May 07, 2022, 03:17:15 am »
0
Friday 6th May 2022

Whole body sore, but upper body is not as bad as past weeks

----
Upper mobility work and stretches

Walk - 42 mins - middle of walk - backwards walking up 30 degree slope x 2+ mins
haven't done these backward slope walks in a while, felt good, and nice VMO burn

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1219 on: May 07, 2022, 03:22:00 am »
0
Saturday 7th may 2022

Still sore all over, but legs starting to feel like it's freshening up.
Erectors finally recovering, instead of carrying soreness day to day

Achilles feeling decent, but I tweaked something in my right ankle, where my old injury lies....

soft tissue work on obliques/QL and abs
----
Upper mobility work and stretches
combo couch/TFL stretch x 2+ mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1220 on: May 08, 2022, 06:02:12 am »
0
Sunday 8th May 2020

Fat loss cycle 3 - Week 1
Height - 5'8.5"
weighed - 90kg (-0.7), 198lbs

waist - 37.25 inches (-0.25)
hip = 42 1/8
upper thigh = 27 1/8 (-0.25)
Right calf = 15 7/8
Neck = 15 7/8
Wrist = 6.5

Tanita scale bodyfat % = 25.7% (-0.5)

Total loss so far - weight 0.5kg, 1.1lbs  Waist 0.25 inches  BF% Tanita 0.5%

Quite surprised at the drop in weight and bodyfat, as I ate quite a lot and felt satisfied each day, just more protein and less carbs than before.

Phone app TDEE is at 2639 up from 2431
Averaged 2320 calories over the week, less on rest days and 2800 on training days, and lost about 0.5kg of fat based on waist size change, so real TDEE must be more like 2800 calories

Fitbit said I averaged 3075 for the week, which could also be correct as the -0.7kg in bodyweight is like a -700 daily calorie deficit.
It said rest days were around 2500 and training days 4400 - since my sessions were over 3 hours long, it could be right, as I'm constantly walking around loading up plates, setting things up, plus the actual exercise sets and reps... it's like manual labour :)


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1221 on: May 08, 2022, 06:20:45 am »
0
Sunday 8th May 2022

Upper body not too bad, but my legs and hips are still pretty sore, but less so.
Probably another 2 days needed for full recovery
The stretching yesterday also inflicted another layer of soreness in my hip flexors.

----
Morning mobility work and upper body stretches

soft tissue work on feet, lower body, and and some upper body


BBall practise session at WLC outdoor courts - 42 mins

Bodyweight without shoes 90.5kg

Dribbling drills - 15 mins

Low intensity jump shots, post moves, wrap around layups and tons of inbetween the leg shots around the rim
slow jogs after ball here and there, on balls of feet



Rotating sets - 1 min between each

A) Drop squat - down to bottom of deep jump landing position - 5x5 (+1 set)


B1) Calf raise drop - 1x5
B2) Low Pogo hop - 4x10 (+1set)

C) Vertical jumps/standing dunks on 8 feet rim - landing deeper, hips back - x3 warmup
x2 - 1 hand against backboard
x2 - 1 hand against backboard
x3 - two hand dunk on 8 feet rim
x5 - 2 two hand dunks + 3 standing windmill dunk on 8 feet rim
x3 - two hand dunk on 8 feet rim

Touched about 9'5" - half of hand against 9 feet backboard, same as last week
----

Standing Box jump - 20 inch wall, landing with straight legs x 3 step RL plant jumps
3 Step jumps - against 8 feet rim - 2x3 RL plant jumps

post session - 
split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle -  2x 35  secs


stretch



Ok session, but felt a bit sore

Achilles felt fine for the most, except the last set of pogos, where both started to ache a little.
left patella tendon ached a bit of earlier drop squats and jump landings, but fine after that, even on the shallower stiffer landings.

27 total jumps total



6 hours later

Calf raise ISO above neutral - single leg - 4 x40 secs
Sissy squat hold - 2 legs at 60 degrees - 3 x 40 secs

« Last Edit: May 09, 2022, 05:33:27 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1222 on: May 09, 2022, 05:39:37 am »
0
Monday 9th April 2022

Moderate tired feeling.
Achey foot muscles, sore erectors and overall achey feeling in my upper back and lower body

Both Achilles as per usual slightly achey

----
Upper mobility work and stretches

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg -  x 40secs, 1.5 mins, 2mins, 2mins
Reverse nordic hold - 45 degrees - 3 x 1 min
sissy squat hold - at 60 degrees -  2 x 1min




CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1223 on: May 10, 2022, 12:28:09 pm »
0
Tuesday 10th April 2022

Feeling decent, but I'm going to rest today as planned
Erectors more recovered, but another day of rest will be good over the long term

Both Achilles feeling better this morning, but still achey when cold

----
Upper mobility work and stretches

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs
Calf raise ISO at slightly above neutral - single leg -  x 2mins, 2mins, 1.5 mins
sissy squat hold - at 60 degrees -  x1min

Decline squat hold - at 60 degrees -  2 x 2 mins, 1 x 1min
2/10 left patella tendon pain on first few seconds of first set, fine after that.
crazy quad pump and burn!


Walk - 22 mins -

Combo Finger tip - manual resistance pull apart ISO  - 4x 30 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1224 on: May 12, 2022, 12:51:28 pm »
0
Wednesday 13th May 2022

Feeling decent but a little tired. Lower body achey from the ISOs yesterday.
So they do cause muscle damage.
And I think it had an effect on my squat strength today

Achilles feel much better out of bed this morning,  there might be something to these light 2min long ISO to the point where there is massive burn and pump.
Even though the research says it shouldn't

----
Morning mobility work and upper body stretches
soft tissue work for lower body and whole back

Tendon health+rehab - Day 1 Lower 1 - Heavy

Bodyweight in shoes = 93.4kg
general mobility drills

BBall ball control and dribbling drills - 5 mins - good

split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs
Front plank x 30 secs
glute bridge hold x 30 secs
Side plank- x30 secs each side

----
Alternating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec Concentric, 10 sec hold at top, 60 and 90 degrees, slow eccentric - 15kg, 22.5kg
3 sec Concentric to 60 degrees, 30 sec hold -  30kg

B) olys with 20kg bar - powercleans, hang snatch hi pulls and power snatches
C) Overhead squat - slow tempo - BW x10 in Nano X
D) Low bar good morning: 20kg 2x10

stopped doing overhead squat with the bar as the wide grip has been wrecking my right hand muscle between the thumb and first finger.
Might be better with wrist wraps


1 set of high bar, then low bar until main work sets - then all low bar sets first

Low bar squat: - oly shoes - 40kg x10, 75kg x5, 105kg x5, belt - 115kg x2, 125kg x2, 135kg x1
belt -
135kg x7 @ RPE 9
120kg x6 @ RPE 7

High bar squat: - oly shoes - 40kg x10, 60kg x5, belt 90kg x5
belt -
120kg x10 @ RPE 9  (+5kg)
110kg x6 @ RPE 7

Well Low bar squats didn't feel any easier this week, but I suspect the soreness from the long ISOs yesterday might be to blame.
I decided to just use 135kg instead of 140kg just to be safe, as 140kg felt scary on my back.
Form was still bad and it felt uncomfortable.

I think my High bar squat might actually be stronger... as the second Low bar back off set felt much harder than the high bar squat set following it, with the same weight!
My form is very similar between the two styles, only a 1-2 inch difference in bar placement....
Will try high bar only, next session and see if I am actually stronger on it.

Slight good morning on the last rep of 120kg x10 high bar set, so my quads are maxed out
Looks like my High bar e1RM is around 160kg 350lbs, in a tired state, so maybe similar to if I didn't wear a belt.


Alternating sets - 1 mins rest

A1)Sumo Deadlift - Oly shoes, belt, hook-gripped - 60kg x12
A2) Romanian deadlift: - Oly shoes, deadlifted off floor for first rep - 60kg x10
light sets to stay in the groove, still felt fairly hard...

A3) Safety Bar squat - 3 secs up and down - 30kg x5, 50kg x6
belt -
70kg x5, 95kg x5 @ RPE 8

Abs felt like they were going to explode at the bottom on these, especially with the slow tempo
Not quiet as upright on these as I expected, maybe due to the narrower stance width, and my relatively longer femurs
The bar camber hangs the plates in front of you... Felt more like a deadlift with the bar on my back!  Or maybe a zercher
So for me, not quite like a front squat at all.... I'm much more upright on front squats



B1) SSB tibialis raise - in oly shoes, Romaleos 2 - BW x12, 30kg x 10, 50kg x5 55kg x9, x10, x9 @ RPE 9/9/8
B2) Single leg split stance tibialis raise, in oly shoes - BW x12, x11 @ RPE 8/9

C) SSB Good Morning: - belt - 30kg x10, 40kg x10
belt -
50kg x10 @5
60kg x10 Belt @6.5
60kg x10 Belt @7

felt solid, will go up 2.5kg next time.

D)SSB Calf Raise - single leg -  3 sec up and down, down to neutral  - BW x6, 30kg x 5, 35kg x10, 9x, x7 @RPE 9
2/10 pain in right achilles insertion at the bottom, initially but it went away

E) SSB split squat - hand supported, Front foot raised 4 inches, oly shoes. 3 secs down and up, Non lock - BW x10
30kg x8, 35kg x8, 35kg x8  @ RPE 7

Doing these for my left inner lower thigh tendon, which I could feel ache wile doing these.
Don't know which muscle it is, as there is quite a few tendons in that area - adductor/sartorius
haven't found a way to load it ISO wise.

E) SSB bent knee calf raise: 3 sec up and down - BW x8, 30kg x10, 35kg x10, 35kg x9, 35kg x7 @ RPE 8


Alternating sets - 2 mins rest

A) Leg Curls - end of unit elevated 5 inches - 20kg x10, 30kg x6
explosive concentric
36.25kg x10 @RPE 8
36.25kg x8 @8
36.25kg x8 @9

B) Single leg, leg extension - leaning back,  3 sec up and down, non lock -  20kg x5
tempo 5050 - 22.5kg x6 @ RPE 9
tempo 3030 - 22.5kg 2x8 @ RPE 9



Jefferson curl, single dumbbell, 3 position - alternating to front, left and right - 10lbs x6, 20lbs x12, 25lbs x12   (+5lbs)



CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1225 on: May 14, 2022, 07:07:34 am »
0
Thursday 12th May 2022

moderate drained feeling and moderate soreness in lower body and some upper back. Even pecs are a bit sore, I think from the overhead squats and dislocates
Both achilles didn't like last session, I think the bent knee SSB calf raises...

Had planned to walk, but it was raining so didn't...
----
Morning mobility work and upper body stretches

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1226 on: May 14, 2022, 07:39:30 am »
0
Friday 13th April 2022

Terrible sleep last night, disturbed, so session may have been better with better sleep
Lower body sore, and upper as well. Thought about delaying session a day, but went ahead with it

Friday the 13th..... zug zug

----
Upper mobility work and stretches


Tendon health+rehab -  Upper 1, day 2

Bodyweight with shoes - 92.5kg

general mobility drills

BBall ball control and dribbling drills - 4 mins - not bad



Single arm kettlebell band resisted bench press holds: - 5kg plate held sideways x 4 reps with 10 second hold, each arm

Bench press - 20kg 4x5, 40kg x10, 2x5, 60kg 3x5, 70kgx3, 80kg x3
belt on
90kg x1
85kg x9 @ RPE 9
75kg x8 @ 8

thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth - 75kg x7 @8
Larsen bench - Thumbs on smooth, paused - 75kg x5 @8.5

Tried a much wider grip at the start and around 60kg it started to hurt both my brachialis...maybe I was trying to reverse curl the bar up somehow!
went back to my usual grip, but it still hurt.

Tried out Larsen press, and not much different to my normal bench as I don't use much arch and leg drive anyway
So close grip, paused, Larsen press is probably the hardest bench variant you can do and it felt fine.


rotating sets - 2 mins rest

High angle rows - deadlifted off the floor to start - 20kg x12, 40kg x12, 60kg x6, 70kg x3
belt, straps on -
80kg x9 @ RPE 9
70kg 3x9 @ RPE 8/8/8.5

felt hard. tried using head support, but it doesn't work well with this variant so did it as per normal.

Dumbbell, overhead press, arms in line with ears -  rotating grip - 15lbs x10, 30lbs x17 @ RPE 9 PR!! +1 rep
30lbs x12 @ RPE 8

Dumbbell flies- 15lbs x12, 20lbs x12
30lbs x15 @6
25lbs x12 @8

Pull up, leg assisted: x10, x15 @ RPE 7 
Chin up, leg assisted: x15 @7, x15 @8


split squat ISO, rear leg straight, on balls of feet, at 80 degrees knee angle - x 30 secs

rotating sets - 1 mins rest

A) Leg extension ISO, single leg - 6 sec concentric, 15 sec hold at top, 15 sec hold at 60 degrees x 15kg, x22.5kg
30 sec hold at 60 degrees - x 30kg, 35kg, 40kg

1/10 left patella tendon pain for first few seconds on 30kg

B) Lateral leg drive against wall ISO - glute medius - 3x 30secs @ 70% effort

C)SSB Calf Raise - single leg -  Bodweight warmup
at neutral, with 1 inch ROM slow calf raises -  30secs x 30kg, x50kg - 50secs x50kg
60sec ISO only x 50kg

a bit of burn towards end of each set. Went for longer holds, and it feels like it's working better


rotating sets - 1 mins rest

Dumbbell curl - 15lbs x10, 25lbs x10 @7

brachialis hurt too much, so stopped

Lying dumbbell tricep extensions: 15lbs x10,  25lbs x10 @8


Chest supported YTWL raise complexx - 30 degrees, 10 sec hold at top -  2.5lbs x2 each
2.5lbs x3 each x 2 sets

Damn tiring!

High bar squat - oly shoes, belt  - 20kg x10, 40kg x5, 60kg x5, 75kg x6
belt -
90kg x5, x6
105kg 2x5 @ RPE 7
no belt
80kg x3, x4

Just light sets, but 105kg was a touch heavy, felt like I strained a bit too much on the 5th rep
Body is still recovering from last squat session.
Wanted to squat and work on my bracing. tensing glutes and abs at start, made spine neutral, but noticed I wanted to arch on the way down.
Fought that, and I felt more power coming up and a smoother squat.

---
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1227 on: May 14, 2022, 02:23:12 pm »
0
Saturday 14th May 2022

very mild drained feeling.
Whole body achey, pecs the most

Achilles felt better after yesterday, so more of that small ROM calf raises and ISO

----
Walk - 31 mins

combo couch/TFL stretch x 2+ mins

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1228 on: May 15, 2022, 06:05:02 am »
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Sunday 15th May 2020

Fat loss cycle 3 - Week 2
Height - 5'8.5"
weighed - 90.8kg (+0.8 ), 200.2lbs

waist - 37 1/8 inches (-1/8)
hip = 42.25  (+1/8)
upper thigh = 27.25 (+1/8)
Right calf = 15 7/8
Neck = 15.75  (-1/8)
Chest = 43 (-0.25)
Right Arm (flexed) = 15 5/8 (-1/8)
Wrist = 6 5/8

Tanita scale bodyfat % = 25.2% (-0.5)

Total loss so far - weight +0.3kg, +0.7lbs  Waist 3/8 inches  BF% Tanita 1%

Ate a lot more at the start of the week, but still lost bodyfat, and seemingly gained lower body muscle at the same time

Phone app TDEE is at 2652
Fitbit said I averaged 3408 for the week, which seems more accurate...

Averaged 2930 calories over the week, 170g protein, 200g carbs, 200g fat.
calories will be back down 2300-2400 this week,

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1229 on: May 15, 2022, 06:15:53 am »
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Sunday 15th May 2022

Still damn sore all over - pecs, lats, quads, hamstrings and glute medius the most

rest day

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Morning mobility work and upper body stretches

Wall sit - at 60 degrees - BW x 50secs, 60secs x 3 sets

Calf raise drops - 3 sec hold at top, rapid drop to above floor - 5x5

Trying these to improve achilles load tolerance and improve healing.
I could feel the achilles bounce 3 times per drop
No pain, but calves do feel achey.