Author Topic: Reboot - get lean, get hops (Read 300909 times)

CoolColJ · « **Reply #1590 on:** March 18, 2023, 05:49:40 pm »

Thursday 16th March 2023

Mild drained feeling - I think the RDLs from yesterday did the most damage
Achey all over.
Moderate soreness in posterior chain and rear obliques

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Afternoon

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x 45secs

Evening 6 hours later

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x4 5secs

Hammer curl overcoming ISO: Near closed position - 3 x45 secs

CoolColJ · « **Reply #1591 on:** March 18, 2023, 06:07:48 pm »

Friday 17th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Morning

Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs - 2/10 right quad tendon pain
x 45 secs - 1/10 right quad tendon pain
2x45 secs - no pain

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs

Afternoon 6 hours later

Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds - no pain

1/4 squat ISO : 3x45secs,
60 Seconds On ball of feet

Evening - 6 hours later

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds

Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs

Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain

CoolColJ · « **Reply #1592 on:** March 18, 2023, 06:13:52 pm »

Saturday 18th March 2023

Still achey

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Afternoon

Walk - 22 mins

Evening - 6 hours later

Lying on back, leg extension ISO, using weight of opposite leg: -
45 Seconds 3/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds x 3 - no pain

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 4 x 45secs

Hammer curl overcoming ISO: Near closed position - 3 x45 secs

CoolColJ · « **Reply #1593 on:** March 28, 2023, 08:18:44 pm »

Sunday 19th March 2023

Fat loss cycle 4 - Week 11
Height - 5'8.5"
weighed - 83.7kg (+0.8 ), 184.5lbs

waist - 33 5/8 (-1/8) inches
hip = 40
upper thigh = 25.5 (+0.25)
Right calf = 15 5/8 (+1/8)
Neck = 15 3/8 (-1/8)
Chest = 41.5
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 20.5% (+0.5)

Total loss so far - weight 3.6kg Waist 2 5/8 inches BF% Tanita -2.8%

Macrofactor app true trend weight 83.4kg, (-0.1kg from last week)
Macrofactor TDEE is at 2778 average for the week

Keto intermittent fasting style - averaged 2721 calories over the week, 197g protein, 189g fat, 71g carbs

Ate close to maintenace this week due to a few pig out days, balanced by a few deficit days, so ended up not losing much

CoolColJ · « **Reply #1594 on:** March 28, 2023, 08:43:34 pm »

Sunday 19th March 2023

---
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 3, day 1
Bodyweight with shoes - 85.7kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: - x 45 secs
Calf raise bounces : heels off the floor - x20

Dribbling and ball control drills - 19 mins
Shoot around and practice moves - 22 mins

Below average feeling

Plyos - rotating sets

Low stiff pogos x40, x40 Rotating on the spot, alternating directions each full spin x 4
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets

Jumps - 10 single leg jumps

medium effort. Didn't do much else to let my right quad tendon heal.

Box jumps: to 20 inch wall
LR, RL, plants and standing x 3 each x 2 sets

Pogos - medium effort - 2x30

Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

2 sets

Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8 @ RPE 4/5

Inverted row: - Leg at 90 degrees, supported inverted row - BW x 20 sec ISO and 5 partial reps. Right lower bicep area hurts at top

reverse grip - controlled x8, x8 @ RPE 5

Jogging - walk combo - on concrete netball courts area - 30 mins

40 secs medium jog, walk 1 min, repeat 2 times between chin/dip sets

Chins/Pull ups -

L hang Chin up: - BW x1, x1, x1, x3
4x6 @ RPE 7

Chin Up: BW x5 @ RPE 8

Bar hang - Pull up grip on thick bar x 40secs

Dips: on corner of fence railing. Controlled - BW x10, x12, x12 @ RPE 8
BW x8 @ RPE 8

----
stretch

CoolColJ · « **Reply #1595 on:** March 28, 2023, 09:00:32 pm »

Took the last week or so off, to let my body heel up
Also ate well above maintenace...

Just doing my usual ISOs daily, slow tempo stuff, and added some new variants.
Right quad tendon has improved a lot
And right knee has improved ROM so I can now full squat evenly on both sides

Tuesday 28th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot

Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Evening

Lying on back, leg extension ISO, using weight of opposite leg: - 3 slow reps with 10 sec holds at bottom, middle, top x 3 sets
No pain

Hammer curl overcoming ISO: - 30 sec hold, plus 3 slow reps in top half using opposite arm as manual resistance x 3 sets

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 30 sec push, plus 5x3 sec burst pushes

Sitting on floor, back on wall, single leg press push against wall : - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets - 3/10 right VMO/quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes out - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets

Bulgarian Split Squat - arm supported - 4 secs down, 3 secs up - 3x6
No pain on working leg, but rear leg has some discomfort from stretch and loading

CoolColJ · « **Reply #1596 on:** May 20, 2023, 09:34:17 pm »

Still hitting the ISOs, and some light resistance training.

Body is slowly getting better.
Feeling better than in a while, but have also gained a lot of fat/weight :/
Around 90kg now... up from 83kg
On the other hand, eating as much as I did, my TDEE has shot up to over 3000 calories, just sitting on my ass and not doing much ... some how

I really messed up my right leg and knee, a while back, from all those altitude drops and continous jumps in place.
Not just quad tendon, sartorius, and upper plantaris tendinopathy, but my whole right knee swelled up and was hard to bend for a while.

Got my range of motion back, but still some puffiness and fluid in there.
Still some pain

Lesson learned, will stick with what I know best for myself and not try and follow programming from "experts" out on the net...

FP · « **Reply #1597 on:** May 26, 2023, 05:47:28 pm »

Hey so I do keto for mental health and it helps with weight loss. But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day

CoolColJ · « **Reply #1598 on:** June 01, 2023, 12:03:34 pm »

Quote from: FP on May 26, 2023, 05:47:28 pm

Hey so I do keto for mental health and it helps with weight loss. But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day

I'm fine with keto now, been so long on it my body has adapted.
Just been eating so many cashews that the calories have soared, but I have finally dialled it back and getting back to a good balance

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Author Topic: Reboot - get lean, get hops (Read 300909 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

FP

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops