Author Topic: Reboot - get lean, get hops  (Read 13932 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #300 on: February 27, 2020, 03:08:54 am »
+1
Thursday 27th February 2020

Upper body not to sore for some reason, but glutes/hips feel beat up.

----
morning mobility work
stretches - pre and post walk

---
72 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
17 hour fast
2900 calorie burn according to Fitbit Charge 3 - HR monitor off most of the day
plan to eat 2000

So I received a second hand Garmin Vivofit 3 and the calorie burn on this unit is way too low compared to my Fitbits.
The walk only registered 255 calories, vs 470... Right now at 2k vs 2.4k total calorie burn

I feel the Fitbit is fairly accurate now that I have tweaked things, manual entries for weights, and not using the HR monitor most of the time, unless there is a steady state activity.
I've had some pretty big calorie deficits this week based on the Fitbit output, and I can see the effects on my body and on the scale.
Hit 77.1kg this afternoon...And my face looks way more gaunt in just 4 days!

Fitbit app and website/software is also much better than the Garmin, plus it's owned by Google now and I use a Pixel 2XL, so it makes sense :)
But I love how the Vivofit 3 is always on, and doesn't need charging!
« Last Edit: February 27, 2020, 03:11:13 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #301 on: February 28, 2020, 08:11:19 pm »
0
Friday 28th February 2020

Lower body still sore, adductors and glutes

Soft tissue work for lower body

bodyweight at home without shoes = 78.3kg

BBall practice session at WLC outdoor courts - 50 mins

10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 30 mins

I don't seem to jump well on this day vs the day 2 days after squats for some reason... 4 days after squats should be better!
No hops today, but I did hit a 9'6" touch 3 sec paused vertical, with a 1/5 squat depth = 26 inches
Not bad, that means no matter how bad my timing is, I can't jump any worse than that.
Would like to get this to 36 inches so I can grab the rim


Back at home - Lower body - Heavy session

peterson setups bW x12
supported ATG split squat BW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x10, 60kg x5, 75kg x3, 85kg, x2, 95kg x1, 105kg x1

3-6 mins rest
75% of training max (125kg) - controlled down, explode up - 95kg 5x5

Solid sets. started with 3 mins rest for first 3 sets and could feel fatigue building up, 4 mins and then 6 mins on last set, which felt just as fast as the first set!
No major strain on the last rep of any set.

105kg warmup single felt a lot easier as well, for after BBall, so looks like strength has improved


This group in Oly shoes - alternating sets 2 mins rest
RDL - touching floor 60kg x5, 80kg x3, 100kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x6 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x6 @RPE8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x6 reps each leg, left leg first, then right @RPE 8
Ab rollouts with spin lock dumbbell - knees bent, touching chest on floor 2x6

stretch

Heavy session today - changed things around a bit


===
14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

3900 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
3200 for Garmin Vivofit 3, yes I have been wearing both on the same wrist to test :)

ate 3200 calories - I crammed the food in on second meal!

« Last Edit: February 28, 2020, 08:19:24 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #302 on: February 28, 2020, 08:17:13 pm »
0
Still waiting on my Verve SSB that I preordered in late January for early Feb delivery.... for $409AUD

now they saying it's Mid March delivery... then they put out leap year discount code for 20%
So I cancelled it and reordered with code = $349AUD PROFIT!  :trollface:

can't wait, should feel a lot better than my current Iron Edge SSB, but the bar weighs more 27kg vs 15kg, which will make loading it, and moving it around a bit more tricky....


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #303 on: February 29, 2020, 08:32:46 pm »
0
Saturday 29th February 2020

Whole hips still sore as per usual.
Something in my upper Left VMO area feels strained, aches when I walk upstairs etc.
Both upper patella tendons also feel mildly inflamed....

----
morning mobility work
stretches - pre and post walk

---
75 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
19 hour fast
2861 calorie burn according to Fitbit Charge 3
2265 for Gamin Vivofit 3

Ate 3122 - yes I went full retard...

Ugh second day of >3k calories, I just lost my mind,w asn't even hungry, and bloated, what a waste

So the Vivofit calories are really low, so I'm still twekaing it. Apparently the activity class setting on the Garmin affects claories burnt... I had mine set to super athlete... will try turning it off completely tommorrow and see how it changes things.
Step counts between both devices were within 100 of each other, but the Fitbit measures elevation change and heart rate so that should be more accurate for my walk/hikes which are more taxing than regular street walks.

The truth is probably somewhere between the two, as I feel the Fitbit Charge 3 overestimates a bit...
Also linked the Garmin to MyFitnessPal - see how that works out for tracking calories

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #304 on: February 29, 2020, 08:38:48 pm »
0
Sunday 1st March 2020

Week 28
Height - 5'8.5"
weighed - 79.8kg (+0.7) 176lbs
waist - 31.75 inches (-1/8)
hip = 38.5 (+0.25)
upper thigh = 24.5 (+0.25)
Right calf = 15.25 (+1/8)
Neck = 15.25 (+1/8)
Wrist = 6.5

Tanita scale bodyfat% = 18.1 (-0.4)

Total loss so far - weight  23.3kg 51.4lbs  Waist 11.25 inches  BF% Tanita 13.2%

No suprised I'm pretty bloated with food and water weight, but so has my size.
Still leaner than last week though

Start of a new month, and week and fresh start - time to get the fat loss cranking!

---

Glutes/hips/adductors still all sore
Both upper patella tendons achey.... so that last squat session did a number on me


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #305 on: March 01, 2020, 05:35:44 am »
0
Sunday 1st March 2020

Still feeling beat up in my lower body, but knees felt Ok after the soft tissue work

Soft tissue work for whole body

bodyweight at home without shoes = 79.8kg

BBall practice session at WLC outdoor courts -  80 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, and dunks 8 feet netball rims

No hops as expected, so took it fairly easy.
Didn't have much energy as well

-----

Back at home

due to rain hitting I did all my stuff at home

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip rows x12

alternating sets - 2 mins rest

Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against pad/towel - BW 3x7 @RPE 7
Single arm pushups - against railing BW 2x6 @ RPE 7
Dip shrugs -  hold at top and bottom - BW x12, 2x16 @RPE 8

Found two metal vertical supports close to each other to do the dip shrugs on, but are too far apart to do proper dips.

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x3
45kg 2x6 @RPE7
40kg x14 @RPE8  +1 rep

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  2x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
Lying side abduction 2.5kg 2x15
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back
barbell curl 20kg x4, 22.5kg x14 @ REP 9 +1 rep

stretch

Everything felt surprisingly easier today, must be the extra calories

---

15 hour fast - broke fast before session at home with a slice of water melon and handful of pistachios/ 1 brazil nut

3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
3100 for Gramin Vivofit 3

Plan to eat 2400 calories

So I'm noticing a trend of a consistent 500 or so calories difference between the two activity trackers....
« Last Edit: March 01, 2020, 06:50:31 pm by CoolColJ »

LBSS

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Re: Reboot - get lean, get hops
« Reply #306 on: March 01, 2020, 02:53:48 pm »
0
why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #307 on: March 01, 2020, 06:51:52 pm »
0
why do you think you've got such consistent soreness/fatique in your hips? seems a little worrisome.

I think it's just accumulated fatigue from all the stuff I do, it does die down as the days rest increase from my lower body weights session, so it's due to SSB squats, GMs and lateral squats

fast does lie

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Re: Reboot - get lean, get hops
« Reply #308 on: March 01, 2020, 07:07:15 pm »
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Have u you ever lean against say the corner of a counter top with your hips to loosen hip flexors? It seems to be the best way for tight hips
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #309 on: March 01, 2020, 10:37:28 pm »
0
Have u you ever lean against say the corner of a counter top with your hips to loosen hip flexors? It seems to be the best way for tight hips

used to do that, but I no longer feel it, as I'm quite loose.

I use a massage ball against the wall now to start, and then lie down on the floor with the same ball, using my full body weight on glutes/hips etc


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #310 on: March 01, 2020, 11:36:04 pm »
+1
So I got this TDEE spreadsheet here https://www.reddit.com/r/Fitness/comments/4mhvpn/adaptive_tdee_tracking_spreadsheet_v3_rescue/

and input my data from the last 2 months into it, weight and calories in the cells for whatever date I have recorded them in my Fitday app
and got a much better idea of my daily average TDEE, so now I can figure which of my activity trackers are closer to my real calorie burn!

My TDEE has increased from 2515 to 2800 calories burned on average each day of the week - so I'm doing more now
Lost 4kg during this time

According to the spreadsheet I just need to maintain my current activity levels -

eat 1750 calories each day to drop 0.75kg a week and hit 70kg in 12 weeks
eat 1475 calories to drop 1kg a week, and hit 70kg in 9 weeks

If I'm burning around 2800 calories the last 2 weeks on average, and my Fitbit Charge3 calories I've been using has been having me at between 3100-3300 on average the last 2 weeks....
So it is overestimating by quite a bit. 300-500.

I'll keep using the spreadsheet daily from now on and dial things out better
« Last Edit: March 02, 2020, 06:55:10 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #311 on: March 02, 2020, 07:50:23 am »
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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #312 on: March 02, 2020, 08:21:17 am »
0
Monday 3rd March 2020

Usual level of upper body soreness, ie not that much, but a bit more in my posterior shoulder area from new exercises
Lower back, glutes/hips achey from BBall

----
morning mobility work
stretches - pre and post walk

---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
19 hour fast
2785 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2323 for Gamin Vivofit 3

Ate 1877

Thinking the Garmin is just about spot on, which makes me sad, while the Fitbit really inflates walking calories
250 vs 463 calories... but the Fitbit could well be right as it does track the elevation changes and uses GPS data

We'll see at the end of the week which has closer bearing to my average TDEE via the spreadsheets and amount of weight lost vs deficit amount


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #313 on: March 03, 2020, 04:05:52 am »
0
Tuesday 3rd March 2020

Lower body still sore, adductors and glutes

Soft tissue work for lower body

bodyweight at home without shoes = 79.3kg

BBall practice session at WLC outdoor courts - skipped

Started to warmup and then the rain hit after a few dribbles :/


Back at home - Lower body - LIGHT session

peterson setups bW x12
supported ATG split squat BW x10
Goblet squat 12kg x 12

Safety Squat Bar (SSB) squat - (15kg bar+5kg) x 10, 40kg x8, 60kg x5, 75kg x3, 85kg, x2, 95kg x2, 105kg x1

3 mins rest
65% of training max (125kg) - controlled down, explode up - 80kg 2x5, x6

Even without BBall and jumps today, squats did not feel that good.. the 105kg single in the warmups felt a bit hard

Just as well I switched to a heavy/light setup now.
I squat every 4 days, and even then with BBall, jumping and dieting, recovery has turned quite bad the last 2 weeks.
So with the heavy-light setup, I'm only hitting squats hard once every 8 days now, hopefully recovery will improve.
Although the light session should still do something, as I'm driving the weights as hard as I can still - in terms of high threshold fiber recruitment and hypertrophy.

This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x10 ( progressively lower to warmup), 70kg 2x6 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW x7, 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 3x5 @RPE7

AB wheel rollout - knees bent x3, 2x6
finally got an Ab wheel, and also found I was doing them wrong after watching some Youtube vids - corrected, and now it hammers my abs!

stretch


===
13 hour fast - Broke fast just before weights with raw carrots/beetroot, plus a handful of nuts

2883 calorie burn for today, according to Fitbit Charge 3, with manual entries for BBall and weights
2672 for Garmin Vivofit 3 - "

ate 1850 calories
« Last Edit: March 03, 2020, 07:47:20 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #314 on: March 04, 2020, 06:24:13 am »
0
Wednesday 4th March 2020

Glutes, calves, and quads surprisngly sore for a post light day, and with no BBall or jumping....
Started to feel much better after dinner, a certain freshness/looseness in my legs when walking upstairs that I haven't felt in a while.
Hopefully that means I'll jump well the next two sessions before I squat "heavy" again, and squat better as well!

----
morning mobility work
stretches - pre and post walk

---
71 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
18 hour fast
2700 calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2300 for Gamin Vivofit 3

Ate 1900

The two TDEE spreadsheets have me at 2650 daily average calorie burn, so I think the Fitbit Charge 3 is defintely too high if I'm getting 2700 on a low calorie burn rest day, and the Garmin maybe a little too low :)
I think it's mainly down to the Fitbit inflating my walk calories, 500 for Fitbit vs 250 for the Garmin.

I weighed 78.3kg this morning, and 77.8kg at the end of the fast, so I'm on track to crack into a 77kg morning weight by the weekend!
Waist is already approaching 31.5 inches, face is looking more sunken in every day