Author Topic: Reboot - get lean, get hops  (Read 357 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #15 on: September 13, 2019, 03:42:05 am »
+1
Friday 13th Sept 2019

Friday the 13th ooooo  :wowthatwasnutswtf:


plank x 30 secs
upper 24 inch elevated pushup x 10
single arm row with 10kg bumper plate x 10
overhead press 10kg bumper plate x 10

Pushups felt relatively harder than last time, the rest comfortable.

added 10 secs to plank - damn, did it feel so much easier compared to a couple of weeks ago.
And now my lower back has stopped being over active while BBalling



---

38 min easy walk to park and then short moderate bush trail and then back home

Right ankle was a bit achey, but it'll feel better after this
« Last Edit: September 13, 2019, 03:50:39 am by CoolColJ »

adarqui

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Re: Reboot - get lean, get hops
« Reply #16 on: September 13, 2019, 08:56:11 pm »
0
yo man!!

Was really cool when I saw that you had joined up - lots of people on here know you. And a great way to start posting: progress journal post flood! :highfive:

yea I think addressing body comp should probably be the biggest focus right now, especially given the knee issue. I remember seeing you get back into stuff a while back, then reading about the knee issue, was hoping it was completely gone by now - injuries suck.

I really like long walking for weight loss & re-strengthening. Nice and easy 1-2 hour sessions (after you're adapted). 1 hour more often, 2 hours once a week (like a weekly long run), say on the weekend. I've gone through some big blocks of long walking, always ends up fixing lots of nagging issues & improving body comp. Especially if I do most of it on soft surfaces (grass, dirt, mulch etc). It's def underrated IMHO.

Kingfish uses incline walking on a treadmill occasionally. He's a big fan of it as well.

But yea, the biggest thing really is diet.

not too sore from BBall, but right ankle/heel is sore.
Gotta be careful with this, don't want it to get chronic, and achilles tear is the last thing I want...

yea def, that's always been my worst nightmare - almost a phobia of mine tbh.



Those ant videos you have are pretty cool!

pc man!

thanks :)

I want to get shredded

me too actually. trying to get leaner than i've ever been.. without much exercise tho. mostly diet based. I'm kinda surprised that it's going this well so far. It's slow but working.

Quote
, leaner than even my leanest back in my early 20s, where I peaked at around 69kg after a 3 week Keto style diet. So I think 65kg might just do it, but we shall see as you lose a lot of other weight like water and blood volume as the bulk comes off.

nice!

Quote
My left knee issue started a long time ago when I jumped after a long layoff while being fat, during the jump plant, it must chipped the cartilage from knee mistracking from bad mobility, flexibility, tissue tightness and all that stuff. I sorta forgot about that for a while, and didn't have any issue with it when I started hitting the weights hard, but after a year or so one day when squatting I think a chunk of it came loose and jammed into the joint. All caused by knee mistracking etc. I battled that for ages, but tissue work, stretching, and when I finally worked on my long and short adductors ( something you don't normally pay attention to that much) it got sorted - which also fixed the outer right hip issue I was having back then

I even had scans done of the knee and was prepared for surgery. Back then I thought it was my meniscus, but the MRI showed zip, and the doctor said I had great knees... turns out the scan doesn't show the damage under knee cap too well... anyway I know what it is now, as it does click once in a while from a bit of the cartilage lightly brushing against something, but doesn't hurt.

Only major issues I have now is my right ankle, that old ankle injury I had has all sorts of gunk in there, causing bad ROM, and impingement if the knee goes too far forward - it's been a bitch fixing it, but it's slowly improving.
And now my inner right hip somewhere near the short adductor aches a bit, but no issue when BBalling, probably from my last 6 months of long hours on  the computer, along with my right TMJ jaw ache... bad posture and joint tightness issues. Which are improving from all the work I have been doing, releasing and stretching

ah damn. nice tho that stuff is improving.

re flexibility/mobility: i've been gaining a greater appreciation lately for pool work.

Quote
I know walking well, if you recall I did those 6 hour long hikes through rough bushland around here :)
In hindsight too much work for so little gain fat burning wise, and I think it killed my hops a little as well.
I think my insulin resistance back then didn't help - so fasting right now is the key to resetting my insulin and set point bodyweight back down.
My body likes to settle around 90-100kg, whereas I was around 70kg in my early 20s

ya i like the fasted walks. gives it an extra kick. also re bushland etc - uphill walks (if you have elevation/uphill trails etc), also very beneficial imho.

fasted walk + elevation + soft surfaces = <3

Quote
--

Yeah I got into ant keeping big time - goes well with bush walks, looking for ant queens  ;)

<a href="http://www.youtube.com/watch?v=o3p9-jc7GDA" target="_blank">http://www.youtube.com/watch?v=o3p9-jc7GDA</a>

man that was fu*king nuts. looks so crazy zoomed in like that.

also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:

https://www.antseverything.com.au/store/antsforsale

pc!

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #17 on: September 14, 2019, 03:05:08 am »
+1


also that site where you can get ants is pretty cool, had no idea this was a thing until i saw your vids:

https://www.antseverything.com.au/store/antsforsale

pc!

I know the guy who runs that site.
When I first started ant keeping, a few of my ant queens came from there, but I now capture my own queens locally.
I got hooked into ant keeping from watching Ants Canada videos on Youtube :)
Plus things I did as a kid back in Rabual, Papue New Guinea.


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #18 on: September 14, 2019, 03:07:50 am »
+1
Saturday 14th Sept 2019

Did some release work on my calves and side of ankles/achilles with my fingers.
Hurt like a bitch!
Then calf/ankle stretches and banded ankle mobility work

---

28 min easy walk to park and back

LBSS

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Re: Reboot - get lean, get hops
« Reply #19 on: September 14, 2019, 01:30:44 pm »
+2
cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #20 on: September 14, 2019, 07:47:52 pm »
+2
cool story bro: a friend of my mom's from graduate school is one of the world's leading experts on ants. this lady: https://en.wikipedia.org/wiki/Deborah_M._Gordon

cool
Some people keep dogs and cats for pets, I keep ants :)
They do a lot of interesting and cute things that you would never see in the wild.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #21 on: September 14, 2019, 07:48:11 pm »
0
Sunday 15th September 2019

Week 4
Height - 5'8.5"
weighed - 99.8kg (-1)
waist - 41 1/8 inches (-3/8)
hip = 44 1/8 (-3/8)
upper thigh = 28 (-1/8)

Tanita scale bodyfat% = 30.6% (-0.6%)

Total loss so far - weight  3.7kg    Waist 1 7/8 inches  BF% Tanita 2.9%

Was lighter a few days ago, but extra food last night
Shooting for 98.5kg or under next week
Looking noticeable slimmer already - especially around my face and neck :)
« Last Edit: September 14, 2019, 07:52:48 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #22 on: September 15, 2019, 03:44:21 am »
+1
did some release work before heading to outdoor court

used the Supernova https://www.roguefitness.com/mobilitywod-super-nova-2-0
Highly recommend it, have this 12 cm one and a smaller one 8cm.
Hits the glutes, upper hamstrings/adductors (sit on it in a low chair), low adductors ( lie face down/sideways with inner thigh wedged on it) better than anything I've tried.
The size is just perfect to get into those areas.
Also works a treat jammed into your armpit on the floor, the trigger point in your upper triceps, lats and cuffs will scream!
The balls are quite hard and grippy....the pain is exquisite...  :-\



Sunday 15th Sept 2019 - BBall

weight without shoes 99.8kg
51 mins

felt ok

5 standing vertical jumps, and some approach jumps
a few dunks on 8 feet netball rim

hops about the same as last session.

reactivity kinda sucks right now, not much difference between my paused vertical and jump of a few steps
Although I'm still too sacred to plant aggressively

feet felt much stronger and springy.
Running is starting to get the smooth floating feeling, springing off the balls of my feet.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #23 on: September 16, 2019, 12:52:04 am »
0
tweaked something in my left VMO area, can feel it ache when I walk downstairs backwards

But other than that, feel decent for a day after BBall. Just aches in my feet, and overall worked feeling, but no major DOMs


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #24 on: September 17, 2019, 03:35:52 am »
+2
Lots of cold rainy days this week, so will be a while before I can BBall again, outdoor courts anyway

Just about wrap up my first attempt at intermittent dry fasting... so fasting with no food and water for 20 hours before 4 hour of eating and drinking.
Not too bad, probably easier than regular fasting, as you have no hunger at all, but think more about water :)
Well at least for me as I'm fat adapted now after a month of 20:4 IF

Even thirst was no issue as it was cold today, so that helps

You can see the scale weight drop lower throughout the day, pretty crazy.
Since no food and water is coming in and only a slight amount of water going out.
So pure fat drops on the scale...

Actually cracked 99kg at 5:30pm, about to eat in an hour

Saves a lot of time not eating, pooping or peeing....  :P
« Last Edit: September 17, 2019, 03:38:10 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #25 on: September 18, 2019, 03:03:58 am »
0
Wednesday 18th Sept 2019

mobility/active warmup stuff

Bodyweight squat x 10
Bulgarian split squat - lightly supported - BW x 10
upper 12+ inch elevated pushup x 10
single arm row with 10kg bumper plate x 12
overhead press 10kg bumper plate x 12
plank x 30 secs

dropped elevation by 1 step on Pushups, felt pretty hard, the rest relatively comfortable.
Dry fasting made it a bit more difficult

---


So yesterday towards the end of dry fast at 5:30pm I hit a low of 98.8kg 217.8lbs

Today, same time I get 98.3kg 216.7lbs
99kg 218.2lbs straight out of bed

Damn, if I can get 0.5kg drop every dry fast day, that would get me to my goals 3x faster!
Certainly higher weight drop than my calorie deficit would indicate, 1+kg per week

« Last Edit: September 18, 2019, 03:05:52 am by CoolColJ »

LBSS

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Re: Reboot - get lean, get hops
« Reply #26 on: September 18, 2019, 09:33:31 am »
+2
dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #27 on: September 18, 2019, 07:57:13 pm »
+1
dry fasting sounds like ramadan/ramzan fasting when it happens during the summer (as right now). most of my colleagues in pakistan fasted, which meant no food and water between daybreak and sunset. that is, a "dry" fast for 17-18+ hours. plenty don't lose any weight, though!

They probably eat a lot before and after  :trolldance:

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #28 on: September 18, 2019, 07:58:35 pm »
+1
98.1kg 216.3lbs straight out of bed this morning!

Waist is already down half an inch from Sunday
But no changes to hip and upper leg size

crazy  :wowthatwasnutswtf:

And I am eating a fair bit of carbs at night, reheated rice and potatos. Lots of resistant starch
And one Lindt ball of chocolate... :p

So it's not just all water weight as my water balance has been pretty stable now after weeks of the current 20:4 IF pattern

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #29 on: September 19, 2019, 10:33:22 am »
0
did some release work before heading to outdoor court

Thursday 20th Sept 2019 - BBall practise

weight without shoes 98.5kg
37 mins

felt tired

3 standing vertical jumps,
3 each of LR/RL plant jumps


no hops, down 2 inches

Meh session. A little achey from yesterday. Long release session made me tired as well.
I drink a bit of water today, but still felt flat

Anyway more interested in the cardio and calorie burn at this stage