Author Topic: Reboot - get lean, get hops  (Read 454686 times)

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CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1590 on: March 18, 2023, 05:49:40 pm »
0
Thursday 16th March 2023

Mild drained feeling - I think the RDLs from yesterday did the most damage
Achey all over.
Moderate soreness in posterior chain and rear obliques


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

Tendon Rehab - Recovery

Afternoon

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs  - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x 45secs


Evening  6 hours later

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs  - 1/10 right quad tendon pain
Lying on side, knee bent at 90 degrees, sartorius raise ISO against weight of opposite leg: 5 x4 5secs

Hammer curl overcoming ISO: Near closed position - 3 x45 secs


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1591 on: March 18, 2023, 06:07:48 pm »
+2
Friday 17th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot


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

Tendon Rehab - Recovery

Morning

Lying on back, leg extension ISO, using weight of opposite leg: -
x 45 secs  - 2/10 right quad tendon pain
x 45 secs  - 1/10 right quad tendon pain
2x45 secs  - no pain

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


Afternoon  6 hours later

Semi sissy squat on step ISO, single leg, other foot on step below :
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
3x45 Seconds  - no pain

1/4 squat ISO :  3x45secs,
60 Seconds On ball of feet

Evening - 6 hours later

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 3x45 Seconds

Sitting on floor, back on wall, single leg press calf raise ISO push against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes in
45 Seconds Toes out

Lying on back, leg extension ISO, using weight of opposite leg: - 5 x 45secs  - 1/10 right quad tendon pain
45 Seconds 2/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds No pain

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

Lying on back, single leg press ISO push against wall :
45 Seconds 3/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 2/10 right VMO quad tendon pain
45 Seconds 1/10 right VMO quad tendon pain


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1592 on: March 18, 2023, 06:13:52 pm »
+1
Saturday 18th March 2023

Still achey


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

Tendon Rehab - Recovery

Afternoon

Walk - 22 mins

Evening - 6 hours later

Lying on back, leg extension ISO, using weight of opposite leg: -
45 Seconds 3/10 right quad tendon pain
45 Seconds 1/10 right quad tendon pain
45 Seconds x 3 - no pain

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

Hammer curl overcoming ISO: Near closed position - 3 x45 secs

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1593 on: March 28, 2023, 08:18:44 pm »
0
Sunday 19th March 2023

Fat loss cycle 4 - Week 11
Height - 5'8.5"
weighed - 83.7kg (+0.8 ), 184.5lbs

waist - 33 5/8  (-1/8) inches
hip = 40
upper thigh = 25.5 (+0.25)
Right calf = 15 5/8 (+1/8)
Neck = 15 3/8 (-1/8)   
Chest = 41.5   
Right Arm (flexed) = 14 7/8
Wrist = 6.5

Tanita scale bodyfat % = 20.5% (+0.5)

Total loss so far - weight 3.6kg Waist 2 5/8 inches BF% Tanita -2.8%

Macrofactor app true trend weight 83.4kg, (-0.1kg from last week)
Macrofactor TDEE is at 2778 average for the week

Keto intermittent fasting style - averaged 2721 calories over the week, 197g protein, 189g fat, 71g carbs


Ate close to maintenace this week due to a few pig out days, balanced by a few deficit days, so ended up not losing much

« Last Edit: March 28, 2023, 08:21:52 pm by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1594 on: March 28, 2023, 08:43:34 pm »
+1
Sunday 19th March 2023


---
Soft tissue work for whole body

BBall, Jumps, Plyos session at WLC outdoor courts - Cycle 2, Week 3, day 1
Bodyweight with shoes -  85.7kg

general dynamic warmup

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


Dribbling and ball control drills - 19 mins
Shoot around and practice moves - 22 mins

Below average feeling

Plyos - rotating sets

Low stiff pogos x40, x40 Rotating on the spot, alternating directions each full spin x 4
scissor skip/hop in a star pattern - 2 rotations - 2x15
Speed hops: - 10 forwards/backwards, 10 side to side x2 sets



Jumps - 10 single leg jumps

medium effort. Didn't do much else to let my right quad tendon heal.


Box jumps: to 20 inch wall
LR, RL, plants and standing  x 3 each x 2 sets

Pogos - medium effort - 2x30

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

2 sets


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 x 20 sec ISO and 5 partial reps. Right lower bicep area hurts at top

reverse grip - controlled x8, x8 @ RPE 5


Jogging - walk combo - on concrete netball courts area - 30 mins

40 secs medium jog, walk 1 min, repeat 2 times between chin/dip sets

Chins/Pull ups

L hang Chin up: - BW x1, x1, x1, x3
4x6 @ RPE 7

Chin Up: BW x5 @ RPE 8

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

Dips: on corner of fence railing. Controlled  -  BW x10, x12, x12 @ RPE 8
BW x8 @ RPE 8

----
stretch

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1595 on: March 28, 2023, 09:00:32 pm »
+1
Took the last week or so off, to let my body heel up
Also ate well above maintenace...

Just doing my usual ISOs daily, slow tempo stuff, and added some new variants.
Right quad tendon has improved a lot
And right knee has improved ROM so I can now full squat evenly on both sides



Tuesday 28th March 2023

Moderately achey feeling all over
Sore in my lower Sartorius, inner hamstring region on both legs - finally hitting the problem spot


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

Tendon Rehab - Recovery

Evening

Lying on back, leg extension ISO, using weight of opposite leg: - 3 slow reps with 10 sec holds at bottom, middle, top x 3 sets
No pain

Hammer curl overcoming ISO: - 30 sec hold, plus 3 slow reps in top half using opposite arm as manual resistance  x 3 sets

Calf raise ISO push against wall corner/foam roller, single leg : - toes out - 30 sec push, plus 5x3 sec burst pushes

Sitting on floor, back on wall,  single leg press push against wall : - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets  -  3/10 right VMO/quad tendon pain

Sitting on floor, back on wall, single leg press calf raise ISO push against wall: - toes out - 30 sec ISO push, plus 5x3 sec burst pushes x 3 sets

Bulgarian Split Squat - arm supported -  4 secs down, 3 secs up - 3x6
No pain on working leg, but rear leg has some discomfort from stretch and loading


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1596 on: May 20, 2023, 09:34:17 pm »
+1
Still hitting the ISOs, and some light resistance training.

Body is slowly getting better.
Feeling better than in a while, but have also gained a lot of fat/weight :/
Around 90kg now... up from 83kg
On the other hand, eating as much as I did, my TDEE has shot up to over 3000 calories, just sitting on my ass and not doing much ... some how

I really messed up my right leg and knee, a while back, from all those altitude drops and continous jumps in place.
Not just quad tendon, sartorius, and upper plantaris tendinopathy, but my whole right knee swelled up and was hard to bend for a while.

Got my range of motion back, but still some puffiness and fluid in there.
Still some pain


Lesson learned, will stick with what I know best for myself and not try and follow programming from "experts" out on the net...

« Last Edit: May 20, 2023, 09:39:43 pm by CoolColJ »

FP

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Re: Reboot - get lean, get hops
« Reply #1597 on: May 26, 2023, 05:47:28 pm »
0
Hey so I do keto for mental health and it helps with weight loss.  But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1598 on: June 01, 2023, 12:03:34 pm »
0
Hey so I do keto for mental health and it helps with weight loss.  But what I have found works for me is 2 days on keto, 1 day eating regular. It gives me the lower cals on the keto days and I can still enjoy whatever food on my off day. I have done full keto before and I know it can be kind of a grind, since sugar is my way of dealing with stress, so just wanted to throw that out there. However to be fair my weight loss has been a pretty mild with the 2 on 1 off approach cause I end up overeating on my off day

I'm fine with keto now, been so long on it my body has adapted.
Just been eating so many cashews that the calories have soared, but I have finally dialled it back and getting back to a good balance


CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1599 on: January 11, 2024, 11:20:44 am »
+1
I took some time off and got lazy over winter.
Kept doing sporadic ISOs here and there, and it seems all my Patella and Quad tendonipathy have healed in both knees.
Lower sartorius tendon still achey in both knees but improving

Right plantarius muscle has flared up when here and there when squatting down, seems more like compression pain only on the eccentric
around the above parallel knee position. Never hurts above or below or on the concentric.
baffled how to heal this one, it just comes and goes.

Both achilles insertion and lower plantaris tendons still flaring up a little, so I'm avoiding any major rapid movements and jumping for now

Have started training again 5 weeks ago, and have made big increases in strength and muscle mass

----

So I was eating Keto and got addicted to cashews and blew up to 94kg bodyweight at my peak, waist to 40 inches.... was hitting like 3000-4000 calories easy
My autoimmune skin conditions and psoriasis got worse.
I cut out all the cheese months ago and it didn't make any difference, then all nuts a month ago and that helped.
Carbs under 60g, with that single serving of stir fried veges.
Weight stablised and started trending down.

Then when I switched to full carnivore - just steak/pork/lamb, eggs, hotdogs, bacon and sausages and lots of salt.
Twice a day, sometimes 3
Carbs well under 20g
The fat starting melt off rapidly, even while I feel so damn full all the time and it's hard to eat over 2000 calories
But it does vary I just eat when I'm hungry and when I exercise more, I eat more.

And my skin just completely changed already - my scalp and hair feels smooth and soft, and no longer mass flakes when I run my hand through it.
Psoriasis patches are starting to flatten down and no longer feel inflamed.

Even coming from Keto there was an adjustment period, and watery poo.... but coming to 2 weeks and it feels like its over now.
And I have cured all my food addictions.
I no longer eat for enjoyment and entertainment, food is mere fuel and building material.

Muscle mass is piling on, and feel full, strength is gaining and I feel OK energy wise, so carbs and fiber are overrated :)

Goal is get shredded, back to full health, and back to BBall and jumping

Bodyweight is down to 90.8kg, and waist 38 3/8 inches inches as of this morning
The before and after pics are going to be epic!
« Last Edit: January 11, 2024, 11:34:04 am by CoolColJ »

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1600 on: February 10, 2024, 05:52:24 pm »
+3
Damn, a new facility opened 15 mins from my house -
combo indoor courts, shooting machines, performance style gym!
They have a Vertec and force plate for measuring jumps
And open 24 hours

I even spotted some wall mounted isokinetic machine

Very rare combo of features and hours for Sydney, Australia
$25AUD a week upfront for a year for both BBall and Gym facilities membership, pretty reasonable compared to my previous commercial gym only membership.
Although I do have my own garage gym.
Definitely tempted...

https://www.ausafacility.com/chatswood

<a href="http://www.youtube.com/watch?v=V1suIwASPQY" target="_blank">http://www.youtube.com/watch?v=V1suIwASPQY</a>



« Last Edit: February 10, 2024, 07:10:11 pm by CoolColJ »

Coges

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Re: Reboot - get lean, get hops
« Reply #1601 on: February 11, 2024, 06:06:43 pm »
0
Mate that looks sick!

There's a few in Vic like that but just too far from my house to make it worthwhile.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

CoolColJ

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Re: Reboot - get lean, get hops
« Reply #1602 on: February 29, 2024, 12:39:00 am »
+4
Turned 53 years old, 4 days ago....   :)

Coming up to 2 month on Carnivore diet now.
Weight loss seems to have plateaued the last two weeks, but maybe I've just gained muscle mass, as I have gained strength rapidly thanks to muscle memory and tons of protein.0

Started to get low blood sugar feeling sometimes, turns out it is likely due to not eating enough fat, I only get 100g of it.
Should be at least 1:1 with protein grams normally, and only under this when doing lean PSMF style days a few days of the week when trying to get under 10% bodyfat.
Started adding in grass fed butter to my meals, soaks well in scrambled eggs. And slices of it on cold bacon :)
Bringing up my fat to around 150g for now, with 130-220g of protein. 10g of carbs or less

Previously I have been doing 1 huge whole body 4 hour workout in my Garage gym a week, and BBall/bodyweight upper body stuff at the courts on Sunday.
Changed it up this week, and split the session for shorter workouts and less stress for the body to recover from.

Still doing lots of ISOs throughout the week to rehab my sartorius and achilles/plantaris tendons, lower right bicep area and right QL.


Wednesday 28th February 2024


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

Reboot - Week 12, Day 3 - Lower weights

Body Weight: 91.2kg with shoes

snatch grip behind the neck press + dislocate stretch with broom

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit, pushing into floor a bit 2x 45secs
Calf raise ISO, single leg : 2x 45 secs

Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Bird Dogs - 10 sec hold at top - x2 each side



High Bar squat - 4 secs down, paused,  and controlled up - Reebok Nano BW x10,  20kg x6, 40kg x5, 60kg x4,
oly shoes 70kg x3, 80kg x2, 90kg x1

6 mins rest
90kg x10 @RPE 8
100kg x6 @RPE 8

belt
90kg x12 @ RPE 9.5

First time squatting 100kg since I started up again.
It's taken me 4 months, squatting once a week, starting at 40kg which felt hard.
Staying at each weight for 2-3 weeks so my tendons and joints can adapt.

e1RM is probably around 130kg


rotating sets

Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x11 @RPE 9
BW x9 @8

Romanian Deadlift - 20kg x10
50kg x12 @6
55kg x10 @7

Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x5
15kg x8 @7
17.5kg x8 @8


SSB Good Morning: - belt - 30kg x10
40kg x10 @7

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
40lb x10 @7

tough, glute smoked!

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
40lbs x10 @8

tiring!

Leg curl, single leg : 10kg x6
15kg x11 @9
15kg x10 @8

----
stretch
« Last Edit: February 29, 2024, 12:43:03 am by CoolColJ »

LBSS

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Re: Reboot - get lean, get hops
« Reply #1603 on: February 29, 2024, 09:29:02 am »
0
happy belated birthday!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: Reboot - get lean, get hops
« Reply #1604 on: February 29, 2024, 03:16:57 pm »
0
Nice to see you back!