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Reboot - get lean, get hops
CoolColJ:
Have gotten extremely fat, and with the spring starting, I just had to urge to start BBalling again and get my hops back.
Goals are to get as lean as possible, leaner than I have ever been probably get down to 65kg 143lbs.
And see where my hops are at that stage, at age 48 ;D
I started things rolling 2 weeks ago already.
Leaning up already, and a few easy sessions of BBall that caused massive DOMs and aches.
Left knee was a bit achey, and right ankle impingement for the first week.
But lots of stretching, foam rolling, tissue work, mobility and activation stuff throughout the week and it's feeling a lot better
Tuesday 20th August 2019
Height - 5'8.5"
Age = 48
weighed - 103.5kg 228.2lbs
waist - 43 inches
Tanita scale = 33.5% bodyfat
First BBall session, I could nip the bottom of a 9 feet BBall backboard = 20 inch vertical jump
7'4" standing reach
Monday 26th August 2019
weighed - 104.2kg 229.7lbs
waist - 42.25 inches
hip = 45.25 inches
Started to do 20:4 Intermittent fasting - I do not eat anything all day, even when I BBall etc. Feels good, great energy so far
First meal is dinner then another meal after.
Second meal is usually just boiled potatoes for 4-5 days.
Then 1 day of maintenance calories, eating more normally, maybe 2 days, haven't decided yet, I'll play it by ear.
The potato days have really low calories, around 800-1200... and with my 2500-2600 average day, according to my Fitbit, that is a big deficit.
Using some the Potato Hack concepts :)
Really keeps you nicely full
CoolColJ:
Sunday 1st September 2019
Week 2
Height - 5'8.5"
weighed - 101.7kg (-2.5)
waist - 42 inches (-0.25)
hip = 45 inches (-0.25)
thigh = 28.75
Tanita scale bodyfat% = 32.5% (-1%)
Total loss so far - weight 1.8kg Waist 1 inch BF% Tanita 1%
BBall session, 1 knuckle past 9 feet BBall backboard = 21 inch vertical jump
A few vertical jumps, 3x jumps onto low wall
Big improvement in fitness and ability to run without my feet hurting from my last session a week ago.
Took a week break due to DOMs and rain.
Stopping my sessions before I get too beat up, easy does it. 48 mins today.
Have added 1 set of bodyweight Bulgarian Split squats x8, 10-20 sec planks throughout the week, and daily banded ankle mobility work for my right ankle.
Also did a set of BSS x8 after BBall today.
CoolColJ:
Tuesday 3rd Sept 2019
still a little beat up from Sunday, and knees, right ankle slightly achey
stretches/mobility stuff
upper 24 inch elevated plank x 20 secs
upper 24 inch elevated pushup x 8
single arm row with 10kg bumper plate x 10
40 min easy walk
CoolColJ:
damn, quite sore all over from the stuff I did yesterday!
Even just one sub-maximal set...
CoolColJ:
Friday 6th Sept 2019 - BBall
51 mins
felt kinda crappy
two standing vertical jumps
1x3 standing jump to low wall
1x3 each of LR and RL plant approach jump to low wall
hops - about the same
running felt way easier on my feet, at least once I'm fully warmed up
Had a 24 hour fast yesterday and just 1 meal heading into this session 14 hours ago.
Energy still felt decent
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