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Reboot - get lean, get hops
CoolColJ:
Thursday 25th April March 2024
Training bodyweight finally under 90kg :)
Down from 92kg, and yet I have lost 4+ inches off my waist, which would be at least 8kg of fat
So I think I have gained some 6kg of muscle since 5 months ago
Cranked up the volume this session
Reboot - Week 20, Day 3 - Upper weights
Body Weight: 89.9kg with shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
BBall ball control drills 5 mins
Lateral squat ISO: 1/4 squat depth - x33 secs, 2x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds straight
45 Seconds Toes out
45 Seconds Toes in
I put a scale under my foot and it showed around 110-115kg of force, so not that much load
Sartorius seated leg curl feet push together ISO: on stairs - 3x45secs
Front plank hold - 33 secs @ RPE 7
Side plank hold Bent knee abducted - 33secs @ RPE 7
glute bridge hold x 33secs @6
Leg extension ISO - Plates moved towards end of loading arm with collars, leaning back
10 sec hold at top, 35 sec at 45 degrees x 10kg, 15kg, 17.5kg, 20kg @ RPE 8
Heel touch downs, single leg, off 8inch step: BW x12
rotating sets
Calf raise - single leg- on floor - Slow, heels not touching floor - BW x10
Staggered stance, on floor, heel never touching floor, controlled -
using SSB - 30kg 3x12 @ RPE 6/7/8
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x9, 35lbs x6, 45lbs x1
45lbs 2x10 @ RPE 9/9.5 (+1 rep)
Hatfield Safety bar squat: - Reebok Nano - controlled - 30kg x10, 50kg x8, 60kg x6, x2
Reebok Nano, Belt -
70kg x12 @ RPE 6.5
70kg x12 @8
Bare feet, belt - 65kg x12 @7
Reebok Nano, Belt - 65kg x12 @7
Rotating sets
High angle barbell row: - controlled - 20kg x12, 40kg x6
50kg x12 @7 2/10 right brachialis pain on last rep
50kg x12 @7 2/10 right brachialis pain on last few reps
Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x3, x15, x14 @RPE 7/8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12 @RPE 6
50kg x12 @6
50kg x12 @7
Incline bench Chest supported dumbbell rows - 30 degrees, elbows out - 45lbs x6
35lbs 2x12 @8/10
Chin up - leg assisted - 2x12 @ RPE 8
Side bend: 35lbs x6, 65lbs 2x12 @8
Rotating sets
Lying on side, external rotation: 3.5kg 2x8 @8/8.5
Subscapularis rotations lying on back: 5kg 2x15 @7/8
Leg Curl, single leg, plates shifted towards end of arm, SLOW - 5kg x5,
7.5kg x10 @9
8.75kg x7 @9
Hammer Curl: single arm - SLOW - 10lbs x6
15lbs x7 @8
15lbs x6 @8
Jefferson curl:- controlled - 10kg x10, 17.5kg x17 @8
CoolColJ:
Friday 26th April 2024
Whole body is sore, but damn quads, calves, erectors and posterior chain feel blow torched!
Very uncomfortable, had to go lie down and nap later in the day, after which it started to settle down
Yesterday's session leaned me up a bit, waist already down 1/8 inch from yesterday!
87.2kg this morning, lightest weight this week so far
Afternoon
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs
Night
Wall Sits at 1/4 squat - 2 legs 2x45secs
Single leg - pushing into floor at 50% effort - 3x45secs
CoolColJ:
Saturday 28th April 2024
Full rest
Much less deep down soreness now, but still pretty sore, especially my hamstrings
Sunday 21st April 2024
Fatloss cycle 1 - Week 3
Height - 5'8.5"
Weighed - 87.7kg (-0.1) Macrofactor app trend weight - 88.3kg (-0.2)
Waist - 35 5/8 inches (-0.25)
Hip = 41.5
Upper thigh = 26.25
Total loss so far - weight -1kg Waist -0.75 inches
No major change in weight, but waist down, and hip/legs stable, so likely some muscle gain.
Quads do feel bigger
Carnivore diet - averaged 2084 calories for the week - 184g protein, 145g fat, 13g carbs
CoolColJ:
Sunday 28th April 2024
Still fairly sore.
So not a great session, but it doesn't matter right now
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 21, day 1
Bodyweight with shoes - 89.5kg
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 26 mins, medium effort
Box Jumps: - 20 inch wall
3 Standing
3 RL plant
3 LR plant
3 Single leg left
3 Single leg right
No pop, legs feel heavy and sore.
2 legged jumps were OK, but the single leg jumps caused me to bounce off the wall, landing stiffly from 20 inches, which started to bring in some mild patella tendon aches
Short it down after that. Will stick to standing only jumps next week.
Tendon work - superset
3 sets of
A. Jogging - 10secs
B. Scissor hops star pattern : 8
C. Pogo: low easy x10
felt good, no achilles aches
Depth drop:
6 inch step - 2x5 -
3/10 right plantaris ache on second set, but patella tendons fine
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x16 @RPE 8.5
4 mins rest - 4x8 @RPE 7 on last 2 sets
Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8
4mins rest - 3x11 @ RPE 8 and 9 on last 2 sets
Backward walk - 1 minute x 5 sets
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
Hanging pike leg raises: feet to hands - x1
Thick bar - 12 inch drop after set, to slightly padded playground surface
x7 @8.5
2 mins rest -
x3 @9
x4 @9
x3
x3 @9.5
The drop felt fine, if a bit stiff legged
Walking: 11 mins - with 2.5 min backwards walk up 30 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW - BW x10, Weight vest 10kg x 10
Single dumbbell on working side - 15kg x10 @ RPE 7
SSB reverse lunge, alternating legs: - arms supported - BW x10
30kg x16 @RPE 7
CoolColJ:
Monday 29th April 2024
Quads, glutes and erectors a little sore, but the rest of me feels not too bad... I expected more soreness from the ramp up in volume
Achilless and patella tendons also Ok with the introduction of low intensity plyos
What I thought was right Plantaris pain, might be actually be my right Popliteus muscle.... now I have a better idea of how to treat it.
Even my left side started to ache a little after the jump session 2 weeks ago...
Tendon Rehab - Recovery
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort -
45 secs - straight
45 Secs - Toes out
45 Secs - Toes in
45 secs - straight
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort 3x45secs
Peroneal external foot rotation ISO single leg : 3x45secs
External and internal rotation, band complex: - external rotation reps at waist, shoulder height, subscap row, diagonal rear flyes alternating axis
medium band 2x110 reps each position
Wall Sit single leg, heels off floor, 1/4 squat, pushing into floor at 70% effort - 3x45secs
Wood chop ISO push : 70% effort 3x45secs
Kettle bell leg extension ISO :
15lbs x20 Seconds
10lbs x45 Seconds
Popliteus bent knee internal foot rotation ISO : 4x45secs
Walk - 24 mins
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