Author Topic: Reboot - get lean, get hops (Read 454311 times)

Too_Old · « **Reply #180 on:** December 13, 2019, 02:23:01 pm »

Here's the app I use to count calories and calorie burn. It shows my total so far today. I walked about 80 minutes today with my bike at my side.

CoolColJ · « **Reply #181 on:** December 14, 2019, 03:31:09 am »

Quote from: Too_Old on December 13, 2019, 02:23:01 pm

Here's the app I use to count calories and calorie burn. It shows my total so far today. I walked about 80 minutes today with my bike at my side.

I get my calorie count from my Fitbit One, it just counts my steps etc.
So not totally accurate as it probably misses calories from dribbling and shooting, plus weight training etc, but it works well enough

CoolColJ · « **Reply #182 on:** December 14, 2019, 04:48:30 am »

Saturday 14th December 2019

soft tissue work and release session at home
Banded ankle work at home

bodyweight without shoes - 85.3 kg

fasted

BBall practice session at WLC outdoor courts - 51 mins
dribble, shooting practice, high intensity moves and layups
10 or so jumps, and dunks on 8 feet netball rim at the end

For some reason I always feel like crap on the BBall session before my lower body workout.
Low energy and lethargic, but yet I somehow jumped well today...

gained an inch on my jumps

vertical, 1 knuckle to 9'4" backboard = 25 inches
1 step jump, 2 knuckles to 9'4" = 26 inches
L-R jump off a few steps, base of fingers to 9'4" = 28 inches

9'10" rim is taunting me, 2-3 inches away from my fingers...

left rectus femoris patella tendon achey on aggressive L-R plants, guess my quads are not strong enough yet to handle the max effort penultimate step I've started using.

---
back at home - Lower body

band pull apart star drill - 10 reps each axis
band dislocates x15
supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat first rep paused - 40kg x5

High bar squat - all paused - 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2 ( second rep regular)
normal reps - 80kg x2, 90kg x1, 100kg x1, 110kg x1

75% of e1RM - 3 mins rests - explosive - 100kg 3x4
5 mins rest - AMRAP 100kg x 8 @ RPE 9

Work sets tired me out too much for the AMRAP set, was hoping for 10 reps...
Oh well my vertical jump suggests my squat 1RM is at 130kg, 286lbs
Changing things up, I'll do the AMRAP every 3 workouts before my worksets, to see where my e1RM is, but if my Vertical goes up, then I'll know my e1RM has gone up anyway.

Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 105kg x 6 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x10
front squat support 80kg x10 secs, 100kg x10 secs, 105kg x 40 secs

Deadlift+RDL combo was tough, will stay here for a bit.

Rotating between each exercise - 1+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +60kg 2x15
Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 15 @ RPE10
single leg calf raise - on 1 inch elevation - 12kg x 25, x15
Bulgarian split squat - front leg elevated +24kg x8

Standing single leg raise - lightest band I have - explosive - straight legs x10 @RPE 8
Standing single leg reverse hyper into leg curl - lightest band I have - explosive x15 @RPE 8
One arm loaded carries 24kg kettlebell x 65 secs walk to front yard, then backwards walk to start

stretch

--

Just trying out the Bulgarian splitsquats, still a pain in the ass to do
And the reverse hyper/leg curl combo, probably won't keep doing them.

===

3500+ calorie burn for today, not including weights

plan to eat 2500 calories

CoolColJ · « **Reply #183 on:** December 14, 2019, 07:47:29 pm »

Sunday 15th December 2019

Week 17
Height - 5'8.5"
weighed - 85.8kg(+0.9 ) 189.2lbs
waist - 34 3/8 inches (-1/8)
hip = 40.25 (+0.25)
upper thigh = 25.5

Tanita scale bodyfat% = 22.2 (+0.2)

Total loss so far - weight 17.3kg 38lbs Waist 8.5 inches BF% Tanita 10.1%

Didn't lose much fat this week.... so it looks like I increased the calories a bit too much.
But I may have also gained a bit of muscle mass - especially in my booty, which looks noticeable larger

I'm more of a glute dominant style squatter judging by my form, where I hip drive out of the hole - which is not a bad thing, better for my left knee.

Tweak calories back down a bit, even though the numbers say I should be in a decent deficit....

---

Posterior chain pretty sore today - erectors, glutes, hamstrings
And my foot muscles - those Peterson stepups hammer them hard when you use 60kg

CoolColJ · « **Reply #184 on:** December 15, 2019, 04:57:57 am »

Sunday 15th December 2019

Looking forward to BBall tomorrow, one reason I stopped BBalling everyday apart from recovery, it just makes me more keen for each session, and work harder when I'm there.
And as I get closer to that 9'10" rim things are getting more interesting and fun...

fasted
----

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work

soft tissue work on subscapularis
stretches, tons for subscapularis

60 min walk/hike

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

also stretched shoulders/subscap/infraspinatus as I walked

---
21 hour fast
2800+ calorie burn

plan to eat 1800 calories

CoolColJ · « **Reply #185 on:** December 16, 2019, 02:24:15 am »

Monday 16th December 2019

Still a bit sore from last workout
Shoulder girdle sore from all the stretching...

fasted
bodyweight without shoes - 85.8kg

soft tissue work at home for whole body

BBall practice session - WLC outdoor courts - 75 mins

band pull apart star drill - low tension x9 reps each direction
band dislocates x 20

dribble, shooting practice, and intense dribble and moves.
20 mins worth of jumps and dunks on 8 feet netball rims at the end

Legs/hips felt a bit heavy and sore
Vertical jump down 1.5 inches from curent best.
1 Step jump about the same.
L-R approach jump up an inch maybe - got my wrist over the 9 feet backboards, and getting a bit closer to the 9'10" rim.

Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill - low tension x 5 each

+ = 30secs rest
Dips - forward leaning - on corner of fence - dip shrugs BW x8, BWx2 warmup
BW explosive 2x10 @RPE 9 on second set

alternating sets - 1.5 mins rest
Pushups - feet elevated 20 inches - 6 inch hand width - explosive - BW 2x8 @RPE 8
inverted row on stair railing - undergrip - explosive - BW 3x8 @RPE 8

Short walk to sloped path
backward walking up a 20-30 degree sloped path x 2+ mins x 2 sets

Back at home

High angle single arm rows to ribcage - elbow out - 12kg x10
20kg dumbbell x 13, 20kg Barbell x20
24kg Kettlebell - slight pause and explosive - x10 +4+4 @RPE8

1) band row to sternum, ext rotation into overhead press - lightest band, single band x10
2) Ext rotated band pull apart into snatch grip front raise - lightest band, double band x10
3) W pull apart - lightest band, single band x 10

stretch

---

19 hour fast

3500 calorie burn
plan to eat 2000-2200 calories

LBSS · « **Reply #186 on:** December 16, 2019, 05:46:14 am »

Quote from: CoolColJ on December 14, 2019, 07:47:29 pm

Tweak calories back down a bit, even though the numbers say I should be in a decent deficit....

makes sense that kcal requirements would change. metabolism changes as you diet and as you lose weight. maybe let it stabilize -- stop trying to lose weight and just try to maintain at 190 -- for a bit before starting to cut again?

CoolColJ · « **Reply #187 on:** December 16, 2019, 07:48:30 pm »

Quote from: LBSS on December 16, 2019, 05:46:14 am

Quote from: CoolColJ on December 14, 2019, 07:47:29 pm

Tweak calories back down a bit, even though the numbers say I should be in a decent deficit....

makes sense that kcal requirements would change. metabolism changes as you diet and as you lose weight. maybe let it stabilize -- stop trying to lose weight and just try to maintain at 190 -- for a bit before starting to cut again?

Yeah I suspected the huge drop in weight and calories in the 1k range a few months back would have made the body adapt in that direction.

Even then, based on the Minnesota starvation experiment, the metabolic rate slowed down by only 15% at most, disregarding bodyweight change, and the people there got to skin and bones on 1,560 calories for 6 months (from 3,200 maintenance), 5% bodyfat level!

So I probably just ate too much... under calculated calories

Then again these folks didn't have much weight to lose to begin with

CoolColJ · « **Reply #188 on:** December 17, 2019, 06:40:32 am »

Tuesday 17th December 2019

Achey and beat up all round from yesterday

fasted
----

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work

soft tissue work on subscapularis, outer quads and glutes
stretches

60 min walk/hike

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

---
20 hour fast
2700 calorie burn

ate 1600 calories

CoolColJ · « **Reply #189 on:** December 17, 2019, 06:34:10 pm »

Nice 84.6kg this morning

Getting a blood test done tommorrow

CoolColJ · « **Reply #190 on:** December 18, 2019, 03:59:05 am »

Wednesday 18th December 2019

soft tissue work and release session at home
Banded ankle work at home

Really sore left piriformis - used a massage ball on it against the wall, and found both side of my glutes pretty darn painful!

bodyweight without shoes - 84.9 kg

fasted

BBall practice session at WLC outdoor courts - 60 mins

band pull apart star drill - 10 reps each axis
band dislocates x15

dribble, shooting practice, high intensity moves and layups
Jumps , and dunks on 8 feet netball rim at the end

Another low'ish energy session pre lower body again, but at least my vertical is back up

Finally got clean dribble windmills off L-R and R-L (double pump on this plant) plants on the 8 feet netball rims, but I can get the middle of my tricep to the rim....

Also 2 handed windmill no longer hurts my left shoulder, and similar moves with the arms when doing Euro Step layups

---
back at home - Lower body

supported ATG split squat BW x10

facing down garage slope, in oly shoes

rotating sets between the squats
front squat Bar x5

High bar squat - Bar x 8, 40kg x5+1 hold at bottom for 5 deep breaths, 60kg x5, 80kg x2, 90kg x2, 100kg x2

65% of e1RM - 3 mins rests - explosive - 85kg 2x7, 3x6

Really happy with my form today, comfortable weight, plus sub-maximal sets with decent amount of reps, got it dialed right in.
Bar speed started to slow a bit after second set so dropped to 6 reps, and the 6th rep on the last set was also starting to slow down.
This is about 15RM weight, so well under rep max, but relatively high volume of fast moving concentrics to selectively hypertrophy the largest and fastest muscle fibers, while leaving the slower ones untrained - in theory anyway

And better for recovery

Kettbell swing onto toes 24kg x7, x12
clean grip deadlift + RDL combo in oly shoes - deadlift, lowered to knee, RDL back up, then lowered under control RDL style back to floor - 100kg x 5 combos - 3 reps normal, 3 reps hooked grip
Good morning onto toes 40kgx5, 60kg x10
front squat support - walkout and 1/8 squat pulses 40kg x5, 60kg x5, 80kg x5, 100kg x10

Deadlift+RDL combo was hard, even dropping back down to 100kg this session. Probably fatigue from squats.

Rotating between each exercise - 1.5+ mins rest
+ = 30secs rest
Peterson step ups - leaning forward a bit to activate glutes - barbell - 5 inch +60kg 2x15, 2.5 inch x15 (left leg only)
Wall tib raise - body at 45 degree angle - in oly shoes BW x7 @RPE 9, flat shoes x 19 @ RPE10
single leg calf raise - on 1 inch elevation - 22kg 2x15
Bulgarian split squat - front leg elevated 2.5 inches, rear leg on 15 inch box, single arm on opposite side of working leg +22kg x9
I forgot to try my dip belt for loading...

Standing single leg raise - lightest band I have - explosive - straight legs x12 @RPE 8 +4+4
Lateral squat - BW x10, 10kg bar x 10 each side, continuous

stretch

===

3300 calorie burn for today, not including weights

ate 2300 calories

CoolColJ · « **Reply #191 on:** December 19, 2019, 05:52:22 am »

Thursday 19th December 2019

pretty achey all over - damn calves and glutes are pretty sore!
Glutes I can understand, but calves? WTF
Most sore I've been in a while.
Felt much better after the walk and dinner.

went on a big spending spree on big/long/baggy BBall shorts from Under Armour (well it gets baggy when you up size to XL/2XL

) , And1 and stuff on Aliexpress

fasted
----

band pull apart star drill - low tension x10 reps each of the 3 axis directions
band dislocates 1x20
dislocate broom stick stretch x 1+min
various thoracic mobility work

stretches

45 min walk/hike

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

---
20 hour fast
3000 calorie burn

plan to eat 2000 calories

Too_Old · « **Reply #192 on:** December 19, 2019, 06:36:32 am »

Quote from: CoolColJ on December 18, 2019, 03:59:05 am

Wednesday 18th December 2019

Kettbell swing onto toes 24kg x7, x12

I've never heard of this kettle swing. Are you just finishing the rep with your heals off the floor and on your toes?
I just made a home made "kettlebell" using two, one gallon jugs duck taped together.
Thanks

CoolColJ · « **Reply #193 on:** December 19, 2019, 09:03:40 am »

Quote from: Too_Old on December 19, 2019, 06:36:32 am

I've never heard of this kettle swing. Are you just finishing the rep with your heals off the floor and on your toes?
I just made a home made "kettlebell" using two, one gallon jugs duck taped together.
Thanks

Yeah sorta, it kinda mimics a power clean/snatch rather than a traditional swing which is hip only.
The way I do it, I can feel my quads working as well, as my knees rebend forward a bit as I scoop up onto my toes

CoolColJ · « **Reply #194 on:** December 19, 2019, 07:51:22 pm »

One of my BBall shorts I have incoming - hopefully it looks OK on me

I couldn't decide between 2Xl or 3Xl as these asian sizes tend to run 2 sizes smaller - I normally wear between L, and XL for baggier look
57 vs 59cm in length

yes I'm a sucker for camo look gear