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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by CoolColJ on Today at 09:46:37 am »
Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.
I don't eat any veges, but depending on you definition of a vegetable... cucumbers and avocados are more fruit than vege :)
I avoid all leafy things, seeds and grains

Meat, fruit, raw honey, maple syrup, A2 milk, cheese is all I eat


 
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on Today at 08:54:11 am »
i mean just make sure you have them, yeah.
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Friday 31st May 2024

Upper body moderately achey from yesterday, much less than expected.
Lower body still fairly sore... posterior chain also more sore from the high angle rows yesterday.

Plus hamstrings got worked today when I went to pick up 6 second hand Hansu 25kg calibrated plates from Facebook Marketplace...
Originally was only ment to get 4 plates, but the guy had 2 more and the whole lot was cheap, so why not.

Not that I need 150kg more weight, but I wanted these for easier loading on chins and dips and other things
As these are much thinner than my 20kg bumper plates, and even the regular rubber coated 20kg plates.
Six of these 25kg plates occupy the space of three 20kg bumper plates...
Although I doubt I need to do 150kg chins or dips anytime soon  ;D



Tendon Rehab - Recovery

Calf raise ISO push against wall, sitting on floor, back against wall: - pushing into floor at 70 % effort
33 Seconds Straight
33 Seconds Straight
33 Seconds Toes out
33 Seconds Toes in

Popliteus internal foot rotation ISO, against floor : 2x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs

Wall sit: - pushing into floor at 70 % effort - 2x33 secs   - 3/10 Patella and Sartorius lower tendons pain on first set

Peroneal external foot rotation ISO single leg : 3x33 secs

Wall sit, single leg. heels off the floor : - pushing into floor at 70 % effort - 2x33 secs


Walking - 28 mins
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on Today at 05:48:08 am »
Thans for the insight guys. Yeah i guess that if nutients/kcals are the same it won't make a real difference.
FWIW, i don't like breakfast, so im close to 14/10 IF even when i don't try to. So i think ill stick to that for the whatever ketones fat-burning voodoo hype shit. Ill just actively try to make the gap bigger, bring it closer to 16/8 or more.
What's the deal with fruits and veggies though? You mean replace carbs with them, or just make sure you have them too, for the vitamins & fibers?



30 May

Low aerobic HR zone run 7K @ 50:55 ( 7:16 pace )

Back to low 7s pace, despite legs still being sore & tired. Great.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 30, 2024, 09:09:54 pm »
- run 26:50, 4.78 km

- bouldering x 90 mins
crowded, it's really better to go in the morning. made it hard to concentrate.

- run 28:25, 4.71 km

- stretch x a bit
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on May 30, 2024, 04:04:32 pm »
different people respond differently to different diets. you gotta just try stuff out and see what works best for you. for example, my father-in-law started IF'ing and had absolutely no trouble adjusting. he loves it. i tried it once ages ago after discovering that weird swedish bodybuilder on lyle mcdonald's old forum, martin something. hated it, i need breakfast.

calories in, calories out is the core, and you have to get vegetables and fruit and enough protein. everything else can vary, or doesn't matter.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 30, 2024, 10:19:27 am »
Squat focus day 23:

Low bar squat:

20x8
20x5
60x6
80x3
105x6 (difficult)
100x6 (difficult)
95x6 (managable)


Bench press:

20x8
40x5
55x10
55x9


Deadlift:

60x5
80x5
100x3
120x1
130x1 (very difficult)
100x4


Leg curls:

80x10, 40x10 (single leg)

Leg extensions:

80x10, 40x10 (single leg, right knee pain)

Seated V-grips pulls to chest:

80x10

Bodyweight: 92.1 kg
Sleep length&rating: 7h40m, 4/5
Exhaustion level: 9/10

Comments:

Felt somewhat weak in the squat. Can't believe how heavy 100 kg feels like, even low bar. Also, the deadlift was difficult and felt like something I shouldn't be doing, although to be fair it came after heavy work during the squat which took quite a lot out of me.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 30, 2024, 09:17:13 am »
Thursday 30th May 2024

Still feeling achey all over

Planning to move into an 8 day training cycle - so an extra days rest.
maybe even a 9 day one, still planning things out
Also stopped doing lower body today, back to a proper lower/upper setup
Although, my lower body does still get hit today.... Quads feel quite pumped after the loaded pushups

Did feel good just doing upper body today, much shorter session.
Felt "refreshed" post session, especially after loading up on whey, milk, maple syrup and dried sultanas :)

Reboot - Week 25, Day 3 - Upper weights

Body Weight: 89.6kg with shoes


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 3x33 secs

Popliteus Internal foot rotation ISO against floor 3x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 3x33 secs

Front plank hold - 33 secs
Side plank hold Bent knee abducted - 33secs
glute bridge hold x 33secs

Wall sit - heels off the floor - pushing into floor at 70% effort - 5x33secs
Patella tendon ache until third set


rotating sets - 1.5 to 2 mins between

Band external rotation activation: - while slow overhead pressing -  Light band x2 x 3sets
done between warm up sets of the press and chin

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x3
47.5lbs x10  @RPE 9 (+2.5lbs, -2 reps)
47.5lb x9 @ RPE 9

Chin up - various hangs and scap shrugs, and mid hold ISO to warm up - leg assisted BW x3, BW x3

Straight legs - slight L Sit posture
Chain belt+5kg - 5 sets of 2 @RPE 7.5 on last set

Lats and biceps felt achey
A little experiment in loading and progression - will progress 1 set each week with a rep until 5 sets of 3
Then add 2.5kg and reset back to 5x2


rotating sets - 1.5 to 2 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x5

Myorep. "+" = 20 secs rest (10 deep breaths)
45kg x17↓ @RPE 8 +4+4+4+4+4  (+2.5kg)

-10 sec rest on mini sets, still did not drop off.
No right brachialis pain, so it looks like it's starting to finally heal...


Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
paused - BW x5

Dip belt + loading pin on mid thoracic
+10kg x8
+20kg x12 @RPE 8

5 mins rest
+25kg x10 @8

Used the dip handles on my squat stand.
Felt good, solid and stable.
My core and quads were firing hard on the 25kg set though, as the plates slipped closer to my waist.
I have a cheap rock climbing figure 8 chest harness coming from Aliexpress, with large carabiner, that will replace the dip belt, which should keep the plates over my chest.
Just hook the loading pin to the carabiner, much easier.

The +25kg set would be around 80kg total weight, so it looks like I'm strong enough to bench around 110kg.
Reading around, getting to +50kg for 10 reps, will allow me to bench 140kg for a few reps.
The strength will be there and the range of motion is greater.
But pushups are more stable than bench though.

Video comparing the two setups
<a href="http://www.youtube.com/watch?v=N99hfb3-DT0" target="_blank">http://www.youtube.com/watch?v=N99hfb3-DT0</a>


Single arm dumbbell row - arm supported, elbows out, controlled  - 45lbs x12 @8
Lying face down, overhead Y raises: - 35 degree incline bench - 3 sec hold at top - 1.25kg x8 @RPE 8
face down Y raise into W press: - 35 degree incline bench - 1.25kg x10 @8

Bar hangs and stretch

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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 30, 2024, 08:39:24 am »
Wednesday 29th May 2024

Moderately sore all over.
Didn't feel my erectors work that much with the back extensions yesterday, but  they feel it this morning upon waking.
Along with my upper hamstrings, posterior shoulder and upperback from the wide snatch grip

Reduction in overall volume helped, feeling better than I usually do this day of the week

Tendon Rehab - Recovery

Popliteus internal foot rotation against floor ISO : 4x33 secs
Sartorius seated leg curl ISO single leg: 70% effort -  3x33 secs
Combo single leg 1/4 squat wall sit on balls of feet and sartorius leg pull ISO : pushing into floor at 70 % effort - 3 x33 secs

Walking: x 31 mins


Evening

Popliteus bent knee internal foot rotation ISO : 4x3 secs
Wall sit: - pushing into the floor at 70 % effort - 5x 33secs
Sartorius seated leg curl ISO single leg:70% effort - 4x 33secs
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Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by CoolColJ on May 30, 2024, 08:29:11 am »
just be careful to ease back into jumping, tendinopathy tends to flare up bad after a long break. Body doesn't like sudden spikes in loading rate.
Patella and achilles in particular

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