Author Topic: Reboot - get lean, get hops  (Read 46031 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #285 on: February 14, 2020, 05:36:46 am »
0
Storm cut power off the last 2 days, so I'm updating based on sketchy memory....

yeesh, two days is long to be without power. what happened?

also, just catching up on your recent progress and it looks like you're cooking! weight and bf trending down, strength trending up. cool to see.

Last time the power cut out 2months ago it was for a whole week..... same thing as then, wild stormy weather with heavy rain and strong winds that went all day... causing lots of trees to fall down on powerlines.
These privatized power companies don't like to pay overtime so not much work gets done on weekends...

I had to go to the public library to recharge my phone and use their free wifi :)

thanks, slowly but surely getting to my goals.
It's quite exciting actually, like building a character from the ground up in a role playing game  :highfive:

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #286 on: February 14, 2020, 07:52:31 am »
0
Friday 14th February 2020

still a bit achey from last workout - lower body
woke up early :/

Soft tissue work for whole body - a little less on lower body than normal

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 63 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 from 30 mins onwards

Felt surpisingly powerful, given that I had less sleep last night, and still carrying soreness and fatigue from 2 days ago.
Matched my current best jumps on this court, and better in some types - touched the 9'10" rim again but dropped off rapidly.
Highest 1 step jump so far 9'9" touch, wrist 1inch over 9 feet backboard.

So I think I have a 2 inch gain in me when I freshen up.


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 BW 2x10@ RPE 8
inverted rows - undergrip - explosive - BW x15, x12 @RPE 9
Dips - on corner of fence - dip shrugs BW x10,
explosive x15, x12, @RPE 9

maintenance
Tried dips again and found it pain free, so it's back on once again :)
Just stayed more upright


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 40kg x5,
45kg x10 @RPE9 +1rep
40kg x11 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x15
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band x21 each side
Elbow on knee external rotations - 3kg x 20 - left arm a lot more unstable, very easy for right arm
barbell curl 20kg x15 @ REP 8.5

stretch

---

12 hour fast - broke fast before session at home with a few grapes and handful of pistachios

3000 calorie burn, not including weights
ate 2600 calories....

Weighed 78.6kg before shower :o

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #287 on: February 15, 2020, 07:16:04 am »
0
Saturday 15th February 2020

Not too sore, but still a bit achey, uppe rbody not all thta sore for some reason.
feel a bit stale, so probably did a little too much in total

----
mobility work
stretches

---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins - normally not too taxing for me now, but It felt more painful today....

---
18 hour fast
2600 calorie burn
ate 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #288 on: February 15, 2020, 07:20:56 pm »
+2
Sunday 16th February 2020

Week 26
Height - 5'8.5"
weighed - 79.3kg(-0.2) 174.8lbs
waist - 32 1/8 inches (-1/8)
hip = 38.5 (-1/8)
upper thigh = 24.25 (-1/8)
Right calf = 15 1/8 (-1/8)
Neck = 15.25
Wrist = 6.5

Tanita scale bodyfat% = 19.1 (+0.1)

Total loss so far - weight  23.8kg 52.5lbs  Waist 10 7/8 inches  BF% Tanita 12.2%

Didn't lose much this week, due to 2 surplus days and eating more nuts.
Will knuckle down this week and get solidly into the 31 inch waist area.

Smallest leg and calf size at this waist measurement ever, so I'm down on a lot of strength/power.
I've had it above 25 inches and 16 respectively

-----

Feeling tired today

Glutes and calves feel sore.
And general overall achey feeling

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #289 on: February 16, 2020, 04:52:41 am »
+1
Sunday 16th February 2020

Felt tired, and achey in my hips and calves, thought about taking a day off, but felt much better after I put on my compression pants and did my soft tissue work.

Soft tissue work for lower body

BBall practice session at WLC outdoor courts - 62 mins

10 min dribbledrills, 10 min shooting drills
Then general shooting, high intensity moves and layups
jumps and dunks on 8 feet netball rim after 35 mins

Did quite a lot of jumps and high intensity double pump moves today, which tired me too much for squats :/

Managed to touch the top of the 9'10" rim again! But then dropped off 2 inches lower...
It's been weeks since I last did that... I think I should be able to grab this rim now when fresh and on maintenance calories, with my testosterone back up.. I'm 5kg lighter than back then and a bit stronger


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10


Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 80kg, x3, x1, 90kg x2, 100kg x2, 110kg x1

110kg x6 @RPE9
rest 6 mins
110kg x5 @RPE8.5
100kg x6 @RPE9

Way too tired from BBall/jumps - with the way the warmups felt, especially the last two singles, there is no way I could do 110kg x9, or even match last session's 110kg x8
But I tried to rep 110kg out and stopped at 6 reps to be safe, as it was brutal!
Second set, on the 5th rep, I basically stopped at the sticking point before moving it up normally... very strange like I stalled for half a second.... decided to rack it there.
Third set felt pretty hard as well

Will drop loads 10% from now on, if I do a lot of jumps/Bball
Or use a 90-85% training max when doing my sub-maximal block

This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 40kg x5, 65kg x12 @ RPE 8.5
Wall tib raise - body at 45 degree angle - in oly shoes BW x13, x11 @RPE 10
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 75kg x12, x11 @RPE9 +5kg

dropped RDLs as I was just too tired, and holding weights in hands seems to add more fatigue than good mornings.

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 42.5kg x7 reps each leg @RPE 8.5 +2.5kg
single leg raise - straight legs x 45 secs ISO

stretch

===

14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

3000+ calorie burn for today, not including weights
plan to eat 2300 calories
« Last Edit: February 16, 2020, 04:58:00 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #290 on: February 17, 2020, 05:45:45 am »
0
Monday 17th February 2020

A little drained feeling. Legs and hips sore, but in a different way from the recent high rep SSB squats to near failure I have been doing recently.
Still have a bit of pep in my step.

----
mobility work
stretches

---
70 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins - back to normal, not as taxing as the last few times - must have been be due to the high rep SSB squats....

---
20 hour fast
2600 calorie burn
ate 2100

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #291 on: February 18, 2020, 02:20:59 am »
+2
Tuesday 18th February 2020

calves, quads, whole posteior chain still sore from 2 days ago

Soft tissue work for whole body - a little less on lower body than normal

bodyweight at home without shoes = 80.4kg

BBall practice session at WLC outdoor courts - 70 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 from 35 mins onwards

Jumped fairly well on the average today. Windmill dunks off the dribble on 8 feet netball rim so easy now, so I'm exaggerating it for more flair and style :)
Now to work on inbetween the legs dunk...

I touched 9'9", wrist 1 inch above 9 feet backboard, on one vertical today = 29 inches
2 inches higher than recent best, while sore and fatigued! Could possibly hit 30-31 while fresh and not on a diet! :0
But I dropped off 2 inches lower after that...

I have a 30 inch 1 step vertical, and 32-33 inch running jump in me now... just a matter of time....
So should I should be able to touch 10 feet and mini grab the 9'10" rim soon!

Also improved on running 1 leg jump - touched elbow on 8 feet netball rim. The last time I tested it there, I was at a 3/4 forearm touch, so 3-4 inch improvement!

-----

A few backwards running intervals
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
Dips - on corner of fence - dip shrugs BW x10,
explosive x17, @RPE 8.5
inverted rows - undergrip - explosive - BW x12, x12 @RPE 9
Straight bar dips - shoulder width grip to sternum BW x10, x9 @ RPE 9

maintenance
Dips hurt my shoulders today - so it's back off the menu :/


Back at home

3+ min rests
High angle rows to ribcage  barbell 20kg x10, 40kg x5,
45kg x12 @RPE9 +2reps
40kg x12 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x16
W band pull aparts - controlled - light short Rogue band, dual strand x20
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x3, 22.5kg x12 (+2.5kg) @ REP 8.5

stretch

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3000 calorie burn, not including weights
plan to eat 2200 calories
« Last Edit: February 18, 2020, 02:24:46 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #292 on: February 19, 2020, 07:34:49 am »
0
Wednesday 19th February 2020

Upper body not all that sore, but lower body is a bit.
Something in my outer left glute is bugging me..

On that note, my glutes overall have been feeling really strong the last few days... very noticeable when bending over to wash my face in the mornings.
It's like they lock and hold tight in that position, and I feel no lower back tension, like I how I used to.
Good mornings? or the loaded hamstring stretch ISO holds I do in my post lower body weights stretching, with a barbell?

----
morning mobility work after getting up in bathroom
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

---
20 hour fast
2500 calorie burn
ate 2000

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #293 on: February 20, 2020, 08:38:38 am »
+1
Thursday 20th February 2020

damn, big weight drop today:0
Hamstrings still sore, and left glute still bugging me, but felt much better after releasing it

Soft tissue work for lower body

bodyweight at home without shoes = 78.7kg

BBall practice session at WLC outdoor courts - 62 mins

15 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins

Ehh no hops today....


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x6, 70kg x3, 80kg, x3, 90kg x2, 100kg x2, 110kg x1

3 mins rest
65% of training max (125kg) - controlled down, explode up - 81kg 4x7

110kg single in warmups felt fairly hard
felt pretty tired to start, but sub-maximal lifting made me feel better by the end!
The last block of these I didn't account for BBall fatigue, and so the last reps of each set tend to be slightly grindy feeling,  but with a training max now, the % feels right on.
81kg still feels fairly hard though, even though I can do about 14 reps with it.


This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 40kg x5, 67.5kg x10 @ RPE 8.5
Wall tib raise - body at 45 degree angle - in oly shoes BW x11, x9 @RPE 9
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 75kg x13, x12 @RPE9
Romanian deadlift to mid shin 60kg x10 @ RPE 8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 42.5kg x8 reps each leg @RPE 8.5
single leg raise - straight legs x 50 secs ISO

stretch

===

14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

3100 calorie burn for today, not including weights
ate 2400 calories
« Last Edit: February 20, 2020, 08:46:59 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #294 on: February 21, 2020, 05:28:58 am »
0
Friday 21st February 2020

A bit achey all over, but way less than with the high rep squats to near failure.
hamstring not as sore as they felt post workout yesterday.. they felt blow torched then!
CNS feels shocked though

----
morning mobility work
stretches - pre and post walk

---
72 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
19 hour fast
2500 calorie burn
plan to eat 1900-2000

So I read from a research article that activity trackers on the whole underestimate from 200-500 calories per day... well I suspected that... rather that than overestimate :)
I know my Fitbit one doesn't count calories when I'm in the shower, what my upper body is doing while BBalling/pplyaing piano/synths, while I'm doing soft tissue work and weights, but I just keep an extra 200-300 calorie burn in mind for such

On that note, my Fitbit one battery is dying, have to revharge it every 2 days now.. so will eventually replace it with a Garmin Vivofit 3 which uses a coin battery that lasts a year!

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #295 on: February 22, 2020, 08:19:45 am »
0
Saturday 23rd February 2020

Hips/glutes feel beat up

Soft tissue work for whole body - rushed and hurried session

bodyweight at home without shoes = ?

BBall practice session at WLC outdoor courts - 58 mins

10 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
a few jumps, but 20 odd dunks and lob-dunks on 8 feet netball rims

Felt hammered from last squat session... so didn't push the issue on max effort jumps, but I did a lot of lob dunks on 8 feet netball rims.
Finally landing windmills off a lob, timing is getting there.

-----

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

alternating sets - 2 mins rest
Dip shrugs -  hold at top and bottom - BW x12, x15 @RPE 8
inverted rows - undergrip - explosive - BW 3x6 @RPE 7
Straight bar dips - shoulder width grip to sternum BW x9, x9 @ RPE 8.5

dip the dips on an oly barbell, with towel drapped over.
Regular dips and pushups inflamed my left shoulder :/


3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5,
45kg x13 @RPE9 +1rep
40kg x14 @RPE9

3 mins rests
vertical wall slide/ab roll out with foam roller and band short light Rogue band, dual strand  x20
W band pull aparts - controlled - light short Rogue band, dual strand x15
3 angle lateral wall slide - controlled - light short Rogue band + 1 strand from long light band x12
barbell curl 20kg x4, 22.5kg x13 (+1 rep) @ REP 8.5

stretch

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3800 calorie burn - according to Fitbit Charge 3
Ate 2300+ calories

My Fitbit One died this morning, and so I went to the shops around midday and picked up a FitBit Charge 3, wrist based activity tracker - they are going cheap these days.
It has a heart rate sensor, which I assume is used to help calc calorie burn. The dead One just used acceleration and motion.

So it told me my soft tissue work session burned 132 calories for 18 mins, BBall 655, weights 600 for an hour... crazy... and my heart rate hit 195bpm peak  :o
That's way higher than 220 minus age.
So even without counting half a day the calorie burn is way higher than what I was getting with the One. 3000 odd vs around 4000!

Not sure what to believe, but it does explain a few things.
Anyway I couldn't eat 3000+ in 2 meals and I ate quite a lot today!
Maybe eating at maintenace on rest days could help me make better gains all round....

The Charge 3 has a nice sleep sensor, see how it does tonight.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #296 on: February 23, 2020, 06:58:39 am »
+1
Sunday 23rd February 2020

Week 27
Height - 5'8.5"
weighed - 79.1kg(-0.2) 174.4lbs
waist - 31 7/8 inches (-0.25)
hip = 38.25 (-0.25)
upper thigh = 24.25
Right calf = 15 1/8
Neck = 15 1/8 (-1/8)
Wrist = 6.5

Tanita scale bodyfat% = 18.5 (-0.6)

Total loss so far - weight  24kg 52.9lbs  Waist 11 1/8 inches  BF% Tanita 12.8%

Same as last week not much weight lost, but I am leaner, so probably a combo of muscle and water gains

-----

glutes and shoulders sore as hell.
but pretty much my whole posterior chain and calves are also achey

Waking pulse was 45 according to my Fitbit Charge 3 - pretty low!

Tomorrow is my birthday :)

----

morning mobility work
stretches - pre and post walk

---
62 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
19 hour fast
3100 calorie burn
ate 2700

Really high calorie burn for a rest day, hopefully the Fitbit Charge 3 is somewhat accurate here....

Setup the Fitbit to nag me to go to sleep, and boy does it nag :o
« Last Edit: February 23, 2020, 07:01:57 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #297 on: February 24, 2020, 04:23:05 am »
+1
Monday 24th February 2020

Glutes/hips still pretty sore :/
Feeling a bit beat up, but after soft tissue work and putting on compression tights, felt better

Soft tissue work for lower body

bodyweight at home without shoes = 79.5kg

BBall practice session at WLC outdoor courts - 72 mins

10 min dribble drills, 10 min shooting drills
Then general shooting, high intensity moves and layups
A few jumps and dunks on 8 feet netball rim after 40 mins

No intensity today, jumps wise, so just went with the flow


back at home - Lower body

supported ATG split squat BW x10
peterson setups bW x10

Safety Squat Bar (SSB) squat - Goblet squat 12kg x 8, SSB (15kg bar+5kg) x 8, 40kg x8, 60kg x5, 70kg x3, 80kg, x2, 90kg x2, x1, 100kg x1, x1

3 mins rest
70% of training max (125kg) - controlled down, explode up - 87.5kg 1x5, 1x4, 3x5, 1x4

Was supposed to be 5x5, but I messed up the reps....
SSB Squats felt much better than last session.
All work sets nice and snappy


This group in Oly shoes - alternating sets 2 mins rest
SSB Good morning 60kg x8 ( progressively lower to warmup), 70kg 2x5 @ RPE 8
Wall tib raise - body at 45 degree angle - in oly shoes BW 2x5 @RPE 8
SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 80kg 2x5 @RPE8

Flat shoes -  alternating sets 2 mins rest
SSB Lateral squat - BW x10, SSB 40kg x3, 45kg 2x5 reps each leg, left leg first, then right @RPE 8
leg lowering lift lower back flattened against hands, controlled - 2x5
Ab rollouts with spin lock dumbbell 2x5

stretch

Starting a sub-maximal block, see how it goes.
Doing sets with around 10-12RM loads.
But I certainly felt better after the session!

Splitting off some assistance to a second light session

===

14 hour fast - Broke fast just before weights with 4 cherries, plus a handful of nuts

4300 calorie burn for today, according to Fitbit charge 3 - adjusted 3800
ate 2400 calories

Crazy high calorie burn from the Fitbit, not sure I trust it.. it's mostly to do with the high heart rate while doing weights, which i think inflates things, as it assumes your doing something continuously while your heart rate is boosted, which isn't true with weights.... so I will just eat my usual amount.
800+ calories from weights it says.... if I remove 1k calories, it looks about right, but who knows...

I may turn off the heartrate monitor, as my old Fitbit One did not have that and it was fairly accurate
dropping 25% off puts it in the Fitbit One range as well
« Last Edit: February 24, 2020, 07:52:07 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #298 on: February 25, 2020, 04:53:56 am »
0
Tuesday 25th February 2020

Dang, abs, glutes, claves and VMO are pretty sore.
Actually whole body is at least moderately sore

----
morning mobility work
stretches - pre and post walk

---
69 min walk/hike
mid way through walk
backward walking up a 20-30 degree sloped path x 2.5+ mins

---
19.5 hour fast
3000 calorie burn according to Fitbit Charge 3
plan to eat 1900-2000

Rest day calorie burn is sure higher than with the Fitbit one, but so is step count so I think it's Ok for today.
The walk today seems to line up with my previous Fitbit One walks, and the walk recorded using my Phone.

Whereas with weights/intervals the Charge 3 does inflate the calories due to the heart rate shooting up, which only works well for steady state cardio.
So I have to manually put in my weight training calories, or disable the heart rate monitor during weights and mentally add 200-300 calories ontop like I have been doing

The sleep monitor on the Charge 3 is very good though - lets me know how much deep, regular and light sleep I have even though I may wake up up at various times throughout.

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #299 on: February 26, 2020, 02:22:38 am »
0
Wednesday 26th February 2020

Still a bit sore in my lower body but recovering much faster with this sub-maximal work

Soft tissue work for whole body

bodyweight at home without shoes = 79.6kg

BBall practice session at WLC outdoor courts -  46 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

Touching the 9'10" rim again on jumps, but lacking intensity, still fatigued.

-----

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

alternating sets - 2 mins rest

Straight bar dips - shoulder width grip to sternum BW 2x7 @ RPE 7
inverted rows - undergrip - explosive, slamming chest against bar pad - BW 3x7 @RPE 7
Single arm pushups - barbell on  rack 14th hole BW 2x5 @ RPE 7
Dip shrugs -  hold at top and bottom - BW x12, 2x16 @RPE 8

Single arm pushups seems to be the only variant that doesn't bother my left shoulder, at least done on a barbell, while standing.

3+ min rests
High angle rows to ribcage  barbell 20kg x12, 40kg x5,
47.5kg 2x5 @RPE7
40kg x13 @RPE9

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 2x15
3 angle lateral wall slide - controlled - light short Rogue band x24 each side, back to back
barbell curl 20kg x4, 22.5kg x13 @ REP 9

stretch

Ugh Barbell curl twinged my left shoulder on last rep when I had to strain a bit... will stay well away from failure next time...

---

15 hour fast - broke fast before session at home with a 2 cherries and handful of pistachios

3600 calorie burn - according to Fitbit Charge 3, with manual entries for BBall and weights
Ate 2000 calories

calorie burn is still pretty high, will try turn off the heart rate monitor during the day and see if it changes things
« Last Edit: February 26, 2020, 06:19:11 am by CoolColJ »