Author Topic: Reboot - get lean, get hops  (Read 446186 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #300 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 #301 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 #302 on: February 29, 2020, 08:38:48 pm »
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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 #303 on: March 01, 2020, 05:35:44 am »
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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 #304 on: March 01, 2020, 02:53:48 pm »
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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

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #305 on: March 01, 2020, 06:51:52 pm »
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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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #306 on: March 01, 2020, 10:37:28 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

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 #307 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 #308 on: March 02, 2020, 07:50:23 am »
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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #309 on: March 02, 2020, 08:21:17 am »
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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 #310 on: March 03, 2020, 04:05:52 am »
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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 #311 on: March 04, 2020, 06:24:13 am »
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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

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #312 on: March 05, 2020, 03:41:49 am »
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Found a free android app version of the TDEE spreadsheets above
https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator&pli=1&showAllReviews=true

I'm still using the spreadsheets on my PC as I like seeing the numbers all together, but now I have all my fitness tracker and TDEE apps in one place on my phone as well


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #313 on: March 05, 2020, 03:51:51 am »
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Thursday 5th March 2020

Glutes/hips and upper lateral thigh feel sore from the walking I presume....
Released them

Raining so no BBall, and I didn't feel like training my upper body today, just felt tired and not in the mood.
So I rested today, and didn't do much apart form release work
I haven't taken a break from any activity pretty much since I started so, maybe a welcome one!

Will be sunny and warm tomorrow morning, and after a days rest and lower activity levels this week,  I'm expecting a good jumping session....

----
morning mobility work
Some soft tissue work on lower body

---
14 hour fast
2300+ or so calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off
2100+ for Gamin Vivofit 3
Ate 1850

Didn't do much today, just some light everyday movement/walking/stairs, so who knows how much my TDEE is today, just a lot lower than my average of 2650 according to the spreadsheets
My BMR is around 1700, so anything around there should still have me at a deficit

I weighed 78kg this morning, and 77.5kg at the end of the fast
So bodyweight dropped down again already !
« Last Edit: March 05, 2020, 08:06:30 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #314 on: March 06, 2020, 03:47:52 am »
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Friday 6th March 2020

Glutes/hips still feeling sore... and hammies were achey when releasing them
Walking pulse was 45-46 according to Fitbit Charge 3. And resting HR has been dropping every day this week, 55 to 51

Soft tissue work for whole body

bodyweight at home without shoes = 78.7kg

BBall practice session at WLC outdoor courts -  75 mins

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

Still the same old jumps I'm getting from when I was 85+kg till now....
At least running around the court feels very easy on the feel and ankles, and changing direction is way easier now.
Big difference from when I was 85kg, so I should be quite fast and super agile at 70kg!

stretched lower body

-----

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band  - dual strands x 10 each
band curls x10 to warmup forearm tendons
Light jump stretch band, curl grip  rows x10

alternating sets - 2 mins rest
Straight bar dips - shoulder width grip to sternum - explosive - BW 2x8@ RPE 7
inverted rows - undergrip - explosive - BW 3x8 @RPE 8

Single arm pushups - against railing - explosive - hands leaving railing BW 2x10 @ RPE 7
Dip shrugs - on corner of fence - hold at top and bottom - BW x12, 2x17 @RPE 8
"+" = 15-20 secs rest
Pushups on low bar - closegrip BW x30+5+5+5

stretched pecs, lats and triceps


All felt much easier - light bodyweight I guess :)

-----

Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5
47.5kg 2x6 @RPE8
42.5kg x12 @RPE9

3 mins rests
vertical wall ab wheel roll outs - pulling handles apart 2x20
Lying side abduction 5kg 2x10 - challenging but not near failure
Barbell curl 20kg x5, 25kg x10 @ RPE 9 (+2.5kg -4 reps)
3 angle lateral wall slide - controlled - light short Rogue band x30 each side, back to back

Light jump stretch band, curl grip rows x20

stretch

---

14 hour fast - broke fast before Bball with a few cucumbers

3365 calorie burn - according to Fitbit Charge 3, with manual entries for BBall, but not including weights (+200?)
2457 for Garmin Vivofit 3 - "

Ate 2226 calories

« Last Edit: March 10, 2020, 02:51:34 am by CoolColJ »