Author Topic: Reboot - get lean, get hops  (Read 439150 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1575 on: March 06, 2023, 07:28:50 am »
+1
Saturday 4th March 2023

Most amount of rest I've had in a while, feeling crisper


Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
Snatch grip behind the neck press + dislocate/stretch

Tendon Rehab - Recovery

Calf raise, single leg:Flat on floor  - controlled 2x10

Sartorius, seated, internal leg rotation push against opposite leg: 3x 45secs

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 3x45 Seconds - 2/10 down to 1/10 right VMO insertion Quad tendon pain

Sitting on floor, back on wall, single leg press ISO push through ball of foot against wall:
90 degrees - 3x 45 secs -  3/10 Right VMO Quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes pointed out - 3 x 45secs
Calf raise ISO push against wall corner/foam roller, single leg : Toes pointed out - 2 x45 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1576 on: March 08, 2023, 08:00:43 am »
0
Sunday 5th March 2023

Fat loss cycle 4 - Week 9
Height - 5'8.5"
weighed - 83.3kg (+0.2), 184lbs

waist - 33.75  (+0.25) inches
hip = 40
upper thigh = 25.5 (+1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5   
Chest = 41.75 (+0.25) 
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 21.4%

Total loss so far - weight 4kg Waist 2 1/8 inches BF% Tanita -1.9%

Macrofactor app true trend weight 83.7kg, (-0.1kg from last week)
Macrofactor TDEE is at 2800 average for the week

Keto intermittent fasting style - averaged 2698 calories over the week, 205g protein, 181g fat, 73g carbs

Ate a lot more calories this week, especially on a few days, just to test things out.
Didn't lose any fat.
And so yes calories still matter on keto.


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1577 on: March 08, 2023, 08:31:31 am »
0
Sunday 5th March 2023

Decent feeling

---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 1, day 1
Bodyweight with shoes -  85.2kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins

Decent energy, feeling more like past self


Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets



Jumps - 20+ of all types, plus a few trick dunks on 8 feet netball rims

Still 3 inches lower than current bests, while being 7kg lighter in court weight
Don't feel bad doing it, quite crisp feeling, but just no pop

Thought snatch grip deadlifts might do something, but they didn't :/


Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets
Felt fairly good. Minor right achilles insertion ache

Straight bar dips: BW x1, x1, x3
controlled 2x6  @ RPE 4

Inverted row: - reverse grip - BW 2x6


Jogging - walk combo - on concrete netball courts area -

30 secs medium jog + Walk 1 to 1.5 mins  - repeat for 25mins


Did these every 2 rounds of the Jog/walk combo when I reached the playground monkey bars
Chins/Pull ups -  20 scap shrugs

L hang Chin up: - BW x1, x1, x3
x11 @ RPE 10 (PR!!! +1 rep)

3 mins rest
Chin Up: BW x6 @ RPE 7
Chin Up: BW x6 @ RPE 8
Chin Up: BW x5 @ RPE 8
L hang Chin up: - BW x5 @ RPE 7
L hang Chin up: - BW x5 @ RPE 8

Bar hang x 40secs

Calf raise, single leg: - Full range. 3 secs up and down - 2x6
No pain

Squat, bodyweight : - 4 secs down and up - 2x8
Right knee and left patella tendon a bit sore

-----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1578 on: March 08, 2023, 08:36:46 am »
0
Monday 6th March 2023

Feel surprisingly good and barely and more sore than yesterday.

Both Achilles insertions achey out of bed, but not too bad
Achey left outer patella tendon. Right knee about the same as current baseline



rest

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1579 on: March 08, 2023, 08:57:01 am »
0
Tuesday 7th March 2023

Feeling surprisingly good, so did a main session today
Achilles feels good


Waking mobility work and upper body stretches - lat, thoracic and pec stretches,

Tendon Rehab - Lower Cycle 2, Week 1, Day 2

Body Weight: 86.5kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x35 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x12


Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place:  each side - 25lbs x 10, 35lbs x10, x10

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x BW, 30kg, 50kg, 70kg

45secs x 75kg x 2 sets - 1/10 left achilles pain

Sartorius seated slight bent leg push against opposite leg: 4 x 35secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric
15kg - 1/10 right VMO/quad tendon pain
20kg - 2/10 right VMO/quad tendon pain -  right knee a bit uncomfortable at top hold

5 sec concentric, 40 sec hold at 60 degrees, slow eccentric - 25kg
5 sec concentric, 40 sec push against at 60 degrees strap, slow eccentric  - 25kg - 2/10 right VMO Quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x10


Rotating sets

Peroneal external foot rotation ISO against floor: 3x 45secs
Internal foot rotation ISO against floor: 3x 45secs

Tibilias Wall raise - against side of car, in oly shoes - BW x 10, +10kg x8
+15kg x11, x10, x9 @ RPE  8 

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7

SSB single leg bent knee Calf raise: - 22 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 55kg x8
65kg x8 @ RPE 7

High Bar squat - 4 secs down and up - BW x10,  half squat - 20kg x10, 30kg x6, 40kg x5
half squat - 50kg x5, 50kg 2x6 - 3/10 right quad tendon pain

50kg x6 - 2/10 right quad tendon pain.
Sitting back more, felt good, and went deeper


Hammer curl tricep extension overcoming ISO : 3x35secs -  2/10 right brachialis pain down to zero
Hammer curl. Dumbbell: - 3 secs up and down - 15lbs x10 - 3/10 right brachialis pain at top
bottom 75% ROM - 10lbs 2x12

Split leg Romanian Deadlift - 20kg x8, 40kg x10, 60kg x10
Straps. Belt - 70kg 2x10 @ RPE 7

----
stretch
« Last Edit: March 08, 2023, 09:02:31 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1580 on: March 08, 2023, 08:58:24 am »
0
Wednesday 8th March 2023

mild to moderate aches all over.

Rear obliques quite sore.
Achilles feeling good
Right knee continues to improve, getting my ROM back - Down to 3 inch difference to left vs last week where it was 8 inches



rest
« Last Edit: March 11, 2023, 05:45:46 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1581 on: March 11, 2023, 05:45:13 pm »
0
Thursday 9th March 2023

Picked up a second hand Dell 34 inch ultra wide monitor, so spent the evening setting
it up

So rested today

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1582 on: March 12, 2023, 10:29:41 am »
0
Friday 10th March 2023

Achey in posterior chain and upper back/shoulders from setting up the monitor yesterday



Waking mobility work and upper body stretches - lat, thoracic and pec stretches,

Tendon Rehab - Lower Cycle 2, Week 1, Day 3

Body Weight: 85kg with shoes

snatch grip behind the neck press + dislocates with broom
Split squat ISO on balls of foot, rear leg straight: x45 secs

Suitcase carry, unilateral, marches in place:  each side - 25lbs x 10, 35lbs x10, x10

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10


Rotating sets

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x 30kg, 50kg, 70kg, 70kg
45 secs x 75kg - hard, but no pain

Sartorius seated slight bent leg push against opposite leg: 4 x 40secs

Leg extension ISO, single leg - end of unit elevated 5 inches -
5 sec concentric, 20 sec ISO , 20 sec hold at 60 degrees, slow eccentric x 15kg, 20kg, 20kg, 20kg

Right knee discomfort at top on 20kg,  2/10 right VMO Quad tendon pain on concentric


SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - 15mm elevated, toes pointed out - 50kg x10
60kg x10
65kg x10 - hard, no pain

Bicep curl ISO : dumbbell, at mid point - 45 secs x 15lbs, 12.5lbs, 12.5lbs

SSB squat: - 4 secs down and up - 30kg x6, 40kg x6

down to parallel, 3/10 right quad tendon pain for first few reps, but OK after

Hammer curl. Dumbbell: 3 secs down, 2 secs up, 75% ROM - 10lbs x15, 12.5lbs 2x10

High Bar squat - 4 secs down and up - half squat - 20kg x10, 40kg x6, 50kg 3x6, 55kg x6 - 3/10 right quad tendon pain

Leg Curl - single leg - end of unit elevated 5 inches - 1 sec up, 2 secs down -  15kg x3, x6, x8, x8 @ RPE 6

----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1583 on: March 12, 2023, 10:31:37 am »
0
Saturday 11th March 2023

Feeling pretty good
Achilles feeling good, best so far upon waking
Right knee ROM improving, only an 1 inch difference to left

Spent the day setting up a dual monitor arm for my computer monitors


rest

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1584 on: March 12, 2023, 11:17:47 am »
+1
Sunday 12th March 2023

Fat loss cycle 4 - Week 10
Height - 5'8.5"
weighed - 82.9kg (-0.4), 183lbs

waist - 33 5/8  (-1/8) inches
hip = 40
upper thigh = 25 3/8 (-1/8)
Right calf = 15.5 (-1/8)
Neck = 15.5   
Chest = 41.5 (-0.25) 
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 20% (-1.4)

Total loss so far - weight 4.4kg Waist 2.5 inches BF% Tanita -3.3%

Macrofactor app true trend weight 83.5kg, (-0.2kg from last week)
Macrofactor TDEE is at 2791 average for the week

Keto intermittent fasting style - averaged 2457 calories over the week, 185g protein, 174g fat, 52g carbs


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1585 on: March 13, 2023, 01:05:22 pm »
0
Sunday 12th March 2023

OK, not fresh, but not bad

---
Waking mobility work and upper body stretches - brief
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 2, day 1
Bodyweight with shoes -  84.5kg

general dynamic warmup

Split squat ISO on balls of foot, rear leg straight: -  x 45 secs
Calf raise bounces : heels off the floor - 2x20


Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 20 mins

Good energy

Plyos - rotating sets

Low stiff pogos x20, x40 Rotating on the spot, alternating directions each full spin
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets



Jumps - 20 of all types, plus a few trick dunks on 8 feet netball rims

With relaxed hard effort. Did not try to jump as hard as possible.
Still lower than current bests


Easy hops complex - 30 secs rest between legs and series, 2 mins rest - 10 forwards/backwards, 10 left/right, 10 zig zag forward/backward each leg, Rotating on the spot, alternating directions each full circle 4 times

3 sets

felt good, soft, easy and relaxed

Straight bar dips: BW x20 sec ISO and 3 semi resisted reps, BW x3
controlled 2x8  @ RPE 4/5

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6 - 3/10 right lower bicep area pain
20 sec ISO - 3/10 right lower bicep pain

reverse grip - controlled x7, x8 @ RPE 5


Jogging - walk combo - on concrete netball courts area - 25 mins

40 secs medium jog, walk 1 min, repeat 3 times between chin/dip sets

Chins/Pull ups

L hang Chin up: - BW x1, x3
3x6 @ RPE 6.5/7/7

Chin Up: BW 2x6 @ RPE 7/8

Bar hang - Pull up grip on thick bar x 40secs

Dips: on corner of fence railing. Controlled  -  BW x8,
BW x10, x10, x12  @ RPE 4/5/6

Felt very easy and smooth, bodyweight felt like nothing


Calf raise, single leg: - Full range. 3 secs up and down - 3x10

toes out on last set, minor ache on left inner achilles area, plantris tendon

Squat, bodyweight : - 4 secs down and up - 3x10
right quad tendon pain on first few reps then ok

-----
stretch
« Last Edit: March 13, 2023, 01:57:14 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1586 on: March 13, 2023, 01:32:25 pm »
+2
Dual monitor goodness -  :derp:

My old 12 year old Eizo FS2331 23 inch VA panel  monitor on top - 58k hours and still going strong!
And my newly acquired 34 inch Dell S2422DWG ultrawide screen VA monitor - so much space :)



« Last Edit: March 13, 2023, 02:08:49 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1587 on: March 13, 2023, 01:53:39 pm »
0
Monday 13th March 2023

Not feeling too bad at all. Just some minor aches on my lower achilles insertions that goes away when warmed up.
Not much muscle soreness as well.


rest

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1588 on: March 18, 2023, 02:35:47 pm »
0
Tuesday 14th March 2023

Feeling a bit more achey today
Didn't feel like doing anything so rested


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1589 on: March 18, 2023, 05:35:44 pm »
0
Wednesday 15th March 2023



Waking mobility work and upper body stretches - lat, thoracic and pec stretches,

Tendon Rehab - Lower Cycle 2, Week 2, Day 2

Body Weight: 84.9kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x45 secs

Glute bridge hold: x35 Secs
Front plank hold - 35 secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x35 secs - hard

Bird Dogs - hold at top - x12 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10


Rotating sets

External rotation ISO, band between forearms, moving from waist to overhead and back down: 3x45secs
Suitcase carry, unilateral, marches in place:  each side - 35lbs x10, 40lbs 2x10

Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: : 4 x 45secs  - hard

Trying this out, does seem to hit my lower Sartorius problem area pretty hard

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  Horizontally staggered stance, slight opposite foot support, toes pointed out  -
45 secs x BW, 30kg, 50kg
45secs x 70kg - Moderately hard. 1/10 achilles insertion pain both sides
45secs x 80kg x 2 sets - 2/10 left achilles pain, both sides

Leg extension ISO, single leg - end of unit elevated 5 inches - 5 sec concentric, 10 sec hold at top, 30 sec hold at 60 degrees, slow eccentric - 15kg,
20kg, 22.5kg, 22.5kg - 2/10 right VMO/quad tendon pain

Dumbbell press, rotating grip: - inline with ears - 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5,
50lbs x10 @ RPE 9
50lbs x8 @8


Rotating sets

SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up - flat on floor, toes pointed out - 50kg x10
60kg x10
65kg x10 @ RPE 7

High Bar squat - 4 secs down and up - BW x10,  half squat - 20kg x10, 40kg x6,
half squat - 50kg 3x6 - 3/10 right quad tendon pain

Still pretty uncomfortable...

Tibilias Wall raise - against side of car, in oly shoes - BW x 10,
dip belt+15kg x11, x8, x7 @ RPE  8 

Preacher Hammer curl ISO. single arm: - 5kg plate, on bench, stretch range  3x 45 secs


Romanian Deadlift - 20kg x10, 6
deadlifted off floor for first rep
60kg x10 - belt, hookgrip
80kg x8 - belt
100kg x8 - belt, hookgrip

Straps, Belt - 110kg x8, x10 @ RPE 7

High angle barbell row: - Pulled to sternum, With hold at top -
40kg x10 @7
40kg x10 @8
40kg x8 @8 .   3/10 right brachialis pain

----
stretch