Author Topic: Reboot - get lean, get hops  (Read 446520 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #135 on: November 17, 2019, 05:01:38 am »
0
Sunday 17th November 2019

fasted

----

63 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches


--
later on, practised my jump plants at home - low intensity
R-L plant messes me up!
I should be a R-L planter as I mostly dunk with the right hand, but I do a funky hop step off a L-R sequence to make my R-L plant jump.....
L-R is nice for doing double pump reverse layups, up and under the rim, coming from the right side though

no warmup, and no knee pain - sweet :)

---

21 hour fast
2700 calorie burn

plan to eat 1300-1500 calories
« Last Edit: November 17, 2019, 05:05:23 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #136 on: November 18, 2019, 03:24:49 am »
0
Monday 18th November 2019

Still sore from last weights session.
Decided to skip upper body stuff today, not in mood for it

fasted
bodyweight without shoes - 87.5kg, 86.9kg back at home - should crack into 85kg by end of the week - the halfway point.


BBall practice session - 75 mins

dribble, shooting practice,  and intense dribble and moves.
Max effort moves the last 30 mins and jumps. And jump plant practise

Brought my foldable stool to practice moves against :)
Even though I'm sore and not that fresh I did jump an inch higher today, based on my height vs the net.
Looked about 9'7+" touch, off a hard penultimate into L-R plant.
Felt really bouncey and strong in my feet and calves, just pogoing around in 2-3 jumps in sequence like nothing, tipping in balls and doing double pump 2 legged jump power layups etc
Lower back was aching again on the landings after a bit :/

High low setup seems to be working well

Promising for 2 days after weights on a high calorie deficit.
So another 15kg lower in bodyweight, more torque in my engine, and eating more to restore my testosterone (no libido right now...) I should be over the rim for sure.

stretch

--

58 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins
later in walk - 1x 30 degree slope @ 1 min

practiced jump plants timing while walking on the grass field mid walk  :D

a few more stretches

---

18 hour fast
3750+ calorie burn

plan to eat 1800 calories
« Last Edit: November 18, 2019, 06:34:18 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #137 on: November 19, 2019, 06:30:44 pm »
0
Tuesday 19th November 2019

Sore hips and erectors, but the rest not too bad.

fasted

---

Tons of stretching for whole body, especially my pec/lats
And mobility work for shoulder girdle, thoracic spine and ankle

----

60 min walk
midway through walk - backward walking up a 20-30 degree sloped path x 2+ mins

stretches


---

20 hour fast
2700 calorie burn

ate 1500+ calories
« Last Edit: November 19, 2019, 06:34:56 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #138 on: November 20, 2019, 08:41:51 am »
+1
Wednesday 20th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  87 kg

fasted

BBall practice session - 64 mins
dribble, shooting practice, intense moves and layups
various jumps throughout

School kids had the courts for PE, so I mostly did dribbling drills and moves against my portable foldup chair.
Then jumps, and not much energy left after for some shooting when they left.
Jumps about the same as my current bests


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 8 @RPE 8 + 4

alternating sets - 1.5 mins rest
pushups - feet elevated 24 inches - 6 inch hand width - BW x8 @RPE 6 +4
inverted row on stair railing - undergrip - BW x8 @REP 8, 3x5


---
back at home

facing down garage slope, in oly shoes

10kg bumper plate ATG goblet squat mobility drill

rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 70kg x3

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 105kg x1

75% of e1RM - 3 mins rests - explosive - 90kg 3x4
5 mins rest - AMRAP 90kg x 10 @ RPE 9.5

<a href="http://www.youtube.com/watch?v=_ra0cg_aBj0" target="_blank">http://www.youtube.com/watch?v=_ra0cg_aBj0</a>

Squats felt so much better today - thanks to all the mobility work and stretching on my pecs, lats, thoracic spine and ankles.
Form looked better as well.

Could probably 90kg x 11 on that AMRAP set when fresh as the 10th rep went up quite fast, but I want to avoid grinders
Big jump from the 90kg x7 I did last time!
So e1RM is about 125kg now, 275lbs


Kettbell swing onto toes 24kg x12
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 92.5kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 42.5kg x10
front squat support 100kg x 40 secs


Rotating between each exercise - 1-2 mins rest
+ = 30secs rest
single leg kneeling deadlift 16kg x 12
single leg calf raise - +12kg  x8@RPE 7 +4+4
Wall tib raise - body at 45 degree angle - to failure BW x17, x15
Standing single leg raise - lightest band I have - (straight legs x12 + bent leg x 8 ) + 3/3 +3/3
Peterson stepups -  5 inch +18kg 2x20
high angle single arm row, elbow out 24kg kettlebell - x8@RPE 7 +4+4+4
face pull into overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side
ATG splitsquat BWx10

released upper traps and triceps on loaded bar

stretch

-----

This workout took almost 3 hours, not including the upper body stuff a tthe courts!
Need a few tweaks me thinks....  but nice for calorie burning  :trollface:

As you can see I'm using a new training model - anything above 65% will recruit all the largest and fastest muscle units from rep 1 if you move it fast, and once bar speed slows, they would have fatigued and dropped out.
And then till failure, only the slower, smaller and more fatigue resistant MU are being used.
So stopping the sets when speed slows focuses on the biggest and fastest MU, and it allows you to stay fresh, keep good form, and do way more volume.
I'm still doing the AMRAP set on squats for noe since my 1RM is changing so quickly that I need to know where it is :)
Even my Myorep sets use a form of this model.

===

3400 calorie burn for today, not including weights

ate 2200 calories
« Last Edit: November 20, 2019, 08:09:34 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #139 on: November 21, 2019, 03:17:16 am »
0
Thursday 21st November 2019

Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it!
Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard
The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...

The usual amount aches post workout day, but much less in my hammie adductor area.
Not particularly drained either.


dry fasted

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

---

16 hours dry fasted, before drinking and then 4 more hrrus of fasting
2600+ calorie burn

plan to eat 1200-1400 calories
« Last Edit: November 21, 2019, 03:19:52 am by CoolColJ »

seifullaah73

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Re: Reboot - get lean, get hops
« Reply #140 on: November 21, 2019, 04:31:29 am »
+1
Thursday 21st November 2019

Don't know WTH happened to my right ankle while I was sleeping, but the whole joint is inflamed and stiff like I had sprained it!
Maybe I overstretched something in there yesterday - the wall tib raise, ATG split squat and my squat ankle mobility drill do stress the ROM hard
The walk helped, but hopefully it feels good enough to BBall tomorrow - got my Blacknet device, and so keen to try it out...

The usual amount aches post workout day, but much less in my hammie adductor area.
Not particularly drained either.


dry fasted

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

---

16 hours dry fasted, before drinking and then 4 more hrrus of fasting
2600+ calorie burn

plan to eat 1200-1400 calories

I do get that sometimes when I wake up to. I have had a history of a lot of bad ankle sprains, the worst one when my brother jumped on the outside of my ankle and ankle rolled inwards and a lot of time when I am on the balls of my feet like doing calf raises my ankle with bad history sometimes rolls outwards and almost twist it but it's probably flexible enough to go a certain amount without hurting and I quickly bring it back. But when I do wake up the muscle below my right ankle (the one with bad history) gets sore sometimes when i put slight pressure but on it, but goes away after i walk around and get back to normal routine.

hopefully it's nothing too bad
« Last Edit: November 21, 2019, 04:33:09 am by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #141 on: November 21, 2019, 06:55:01 pm »
+1
first time I've had it, so I suspect I overstretched something in there.
Might be when I was stretching my my tib too hard when sitting on my feet stretch - that right ankle doesn't have the same ROM as the healthy left one.
Funny how I didn't feel anything all the way up to bed time...

Anyway it feels a bit better today, but still inflamed.
At least the ROM is better


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #142 on: November 22, 2019, 03:03:01 am »
0
Friday 22nd November 2019

Hips quite a bit sore, and right ankle off course, but not enough that I can't practise

fasted
bodyweight without shoes - 86.2kg

soft tissue work at home - mostly upper body

BBall practice session - 60 mins

dribble, shooting practice,  and intense dribble and moves.
A few one legged jumps off left leg

Bum right ankle meant I couldn't go too hard, but I was able to still go fairly hard, just couldn't run much.
And did jumps off left leg only :)

Tried out my BlackNet device... takes a bit of effort to get it up on the rim, but it worked well, and adds a good jump target


stretch

--

35 min walk with rests
mid walk - 1x 100m backwards walk up 20-30 degree sloped paths @ 2 mins

cut walk short as thunderstorm hit

---

20 hour fast
lost my Fitbit One, so no calorie burn total.....  :'(
Just have to base it on past weeks - should be around 3400-3700

ate 2000 calories
« Last Edit: November 22, 2019, 06:27:53 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #143 on: November 23, 2019, 03:56:55 am »
0
Saturday 23rd November 2019

Right ankle feels a bit worse from BBall yesterday - quite stiff and inflamed :/

Did a ton of thoracic mobility work and strengthening, for front of neck as well, while also stretching the lats and pecs.
Plus my daily shoulder dislocate stretch for the pwcs.

fasted
----

60 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches
---

21 hour fast
2700 calorie burn

plan to eat 1300 calories

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #144 on: November 23, 2019, 06:49:49 am »
0
Hmm I think my right ankle pain is not actually a sprain but a gout...

The ankle is still a bit puffy, but it feels a lot better now at night, a sparin wouldn't change that dramaticly.
But the bottom of the foot is now slightly puffy with a pin and needles feeling....

« Last Edit: November 23, 2019, 06:55:54 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #145 on: November 23, 2019, 06:40:58 pm »
+1
Sunday 24th November 2019

Week 14
Height - 5'8.5"
weighed - 85.9kg (-1 ) 189.3lbs
waist - 35 1/8 inches (-5/8)
hip = 40 3/8 (-3/8)
upper thigh = 25 5/8 (-1/8)

Tanita scale bodyfat% = 22.2 (-1%)

Total loss so far - weight  17.4kg 38lbs  Waist 7.75 inches  BF% Tanita 10.1%

Ate a bit more this week, so lost less, but still managed to just sneak in into 85kg and under 190lbs :)
Will get some progress pics done next week

My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed .....   :huh:
LOL but I'm still at least 15kg heavier than my weight in my early 20s with some weight training - could close grip bench 100kg for a set of over 6+ reps,  4 sec up, 6 sec down HIT style reps and pullup with a 80lb dumbbell for 6+ slow reps as well - so I had some muscle on me back then

--

Feel decent, and my right foot/ankle feels much better, but still achey and that weird puffy pin and needles feeling on the front part of my foot...
At least the ankle ROM is almost back to normal

Right side of my lower/mid back still achey - between the erector and oblique. Pulled it while doing front squats, still hasn't healed :/

« Last Edit: November 23, 2019, 06:55:53 pm by CoolColJ »

adarqui

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Re: Reboot - get lean, get hops
« Reply #146 on: November 23, 2019, 11:45:52 pm »
+1
My mother saw me this morning and said I look really skinny... and she sees me all the time, so she only just noticed .....   :huh:

hah nice. that's always a good eyeball test ;f

much more shred to go.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #147 on: November 24, 2019, 07:34:17 am »
+1
Sunday 24th November 2019

soft tissue work and release session at home

Banded ankle work at home

bodyweight without shoes -  86.3 kg

fasted

BBall practice session - 65 mins
dribble, shooting practice, intense moves and layups
lots of max effort approach jumps after 40 mins

Went to a different outdoor court and made use of my Blacknet
Measured the rim, and could only touch 9'4" or so today.
Oh well got lots of jump practice in, dialing how to get max height of the day fairly consistently without much drop off


Resistance at the outdoor courts

banded elbow wall walk x 40 secs

+ = 30secs rest
Dips - forward leaning - on corner of fence - BW x 7 @RPE 8 +3+3

alternating sets - 1.5 mins rest
pushups - feet elevated 20 inches - 6 inch hand width - BW x10 @RPE 7 +4+4
inverted row on playground railing - undergrip - BW x15 @REP 8 +4+4+4

different and more slippery railing made dips harder
rail for inverted rows was higher than the other court so easier.

---
back at home

facing down garage slope, in oly shoes

supported ATG split squat BW x10

rotating sets between the squats
front squat first rep paused - 40kg x3 , 60kg x3, 65kg x3

High bar squat all paused - 40kg x2 hold at bottom for 10 deep breaths each rep, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 100kg x 1, 110kg x1

80% of e1RM - 3 mins rests - explosive - 100kg 2x3
5 mins rest - AMRAP 100kg x 5 @ RPE 9

Was looking to hit 7-8 reps on AMRAP set, but all squats felt much harder today.. I think I fatigued myself by jumping too much today.
Form was good though, getting better each session from all the stretching and thoracic work


Kettbell swing onto toes 24kg x10
clean grip deadlift + RDL combo - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor 90kg x 6 combos -  3 reps normal, 3 reps hooked grip
Good morning onto toes 50kg x10
front squat support 100kg x 30 secs


Rotating between each exercise - 1+ mins rest
+ = 30secs rest
single leg kneeling deadlift 24kg x 12
single leg calf raise - +12kg  x10@RPE 8 +4+4+4
Wall tib raise - body at 45 degree angle - BW x15 @RPE 8 +4+4+4
Standing single leg raise - lightest band I have - (straight legs x15 + bent leg x 10 )
Peterson step ups - barbell -  5 inch +20kg 2x25
high angle single arm row, elbow out 24kg kettlebell - x12@RPE 8 +4+4+4
face pull into external rotated overhead press -  lightest band I have - 2x12

leg lowering ab move - lower back pressed into floor - controlled - BW x8
One arm loaded carries 24kg kettlebell x 65 secs walk around front yards, each side

released upper traps on loaded bar

stretch

-----
Used 2 stacked 20kg bumperplates for my stepups and calf raises - nice and grippy
Killer burn on the 25 rep stepups!

Cut session time down to 2.25 hours, so that's a bit better, but need a bit more reduction :)


===

3800 calorie burn for today, not including weights

ate 2200 calories

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #148 on: November 24, 2019, 11:16:04 pm »
0
From reading a bit, the pins and needles feeling in my right frontal foot is due to nerve compression - tarsal tunnel syndrome
The recent ankle swelling around the joint may have compressed the nerve there
Hopefully it goes away when the swelling subsides....



Quote
Tarsal tunnel syndrome is a compression, or squeezing, on the posterior tibial nerve that produces symptoms anywhere along the path of the nerve running from the inside of the ankle into the foot.

Tarsal tunnel syndrome is similar to carpal tunnel syndrome, which occurs in the wrist. Both disorders arise from the compression of a nerve in a confined space.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #149 on: November 25, 2019, 05:14:26 am »
0
Monday 25th November 2019

Less sore than usual, not much of a drained feeling - mostly in my lower back and shoulders. Mid right back still cranky...
Right frontal foot still has the pin and needles feeling

fasted

----

more shoulder and thoracic mobility work
lat/pec stretches etc

----

65 min walk/hike

mid way through walk
backward walking up a 20-30 degree sloped path x 2+ mins

stretches

---

18 hour fast
2700+ calorie burn

ate 1900 calories
« Last Edit: November 25, 2019, 04:46:48 pm by CoolColJ »