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Pics, Videos, & Links / Re: beast
« Last post by CoolColJ on Today at 07:44:54 am »5'11" 200+lbs
11 feet 2 hand grab
standing dunks and jumps
11 feet 2 hand grab
standing dunks and jumps
Recent Posts
2
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on Today at 06:55:37 am »Friday 10th May 2024
Fairly sore all over
Ate more carbs at night - fruit and honey, and my hunger was triggered severly!
complete rest day - didn't feel like doing anything
Saturday 11th May 2024
Lower body and posterior chain still achey and bruised feeling, but upper body is OK
Just ravenous today.
All I did was add some carbs onto my normal carnivore meals which keep me full for 8-12 hours, and I was hungry within 2 hours.
Guess my body is just crying for nutrients after 11+ months of low carbs (6+ keto, 5 carnivore).
And without ketosis masking my true hunger.
Smashed out 3500 calories - 226g protein, 212g fat, 182g carbs - and might eat even more before the day is over...
Recently has been around 1800-2800 calories
I'll be using the lower end of these macros for a test - https://www.paulsaladinomd.co/ab-guide#calculator
I don't like this lazy lethargic feeling, even though all the carbs are from apples, honey, avocado and cucumbers.
But I need the insulin spikes for the kidney, as I was no longer holding onto electrolytes after 5 months of ketosis on Carnivore.
Which caused all kinds of dry mouth and thirst, despite downing lots of salt/potassium/magnesium solutions
Poops have gone from once every 2-3 days, small one, to twice a day, and bigger ones already!
And bodyweight has spiked up from the glycogen...
It should help my strength and muscle gain a bit
I'll try and keep things as before, and move all the carbs till post training and later in the day
----
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 4x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 2x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Reverse curl ISO against opposite arm 4x33secs
Fairly sore all over
Ate more carbs at night - fruit and honey, and my hunger was triggered severly!
complete rest day - didn't feel like doing anything
Saturday 11th May 2024
Lower body and posterior chain still achey and bruised feeling, but upper body is OK
Just ravenous today.
All I did was add some carbs onto my normal carnivore meals which keep me full for 8-12 hours, and I was hungry within 2 hours.
Guess my body is just crying for nutrients after 11+ months of low carbs (6+ keto, 5 carnivore).
And without ketosis masking my true hunger.
Smashed out 3500 calories - 226g protein, 212g fat, 182g carbs - and might eat even more before the day is over...
Recently has been around 1800-2800 calories
I'll be using the lower end of these macros for a test - https://www.paulsaladinomd.co/ab-guide#calculator
I don't like this lazy lethargic feeling, even though all the carbs are from apples, honey, avocado and cucumbers.
But I need the insulin spikes for the kidney, as I was no longer holding onto electrolytes after 5 months of ketosis on Carnivore.
Which caused all kinds of dry mouth and thirst, despite downing lots of salt/potassium/magnesium solutions
Poops have gone from once every 2-3 days, small one, to twice a day, and bigger ones already!
And bodyweight has spiked up from the glycogen...
It should help my strength and muscle gain a bit
I'll try and keep things as before, and move all the carbs till post training and later in the day
----
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 4x33 secs
Sartorius seated bent leg ISO pull against opposite leg - 2x33 secs
Sartorius seated leg curl feet push together ISO: 2x33 secs
Reverse curl ISO against opposite arm 4x33secs
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on May 10, 2024, 07:14:20 am »10-05-24
BW - 72
A - Deficit RDL
125 x 6, 6, 6
B - DB Incline
30 x 12, 11, 10
A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8
B - DB Flye
15 x 10, 9, 8
A - Lying Lateral
10 x 6, 5
7.5 x 12, 11
B - Pushdown
27.5 x 18, 16, 14, 12
C - Finger Curl
22.5 x 7+4, 6+4
BW - 72
A - Deficit RDL
125 x 6, 6, 6
B - DB Incline
30 x 12, 11, 10
A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8
B - DB Flye
15 x 10, 9, 8
A - Lying Lateral
10 x 6, 5
7.5 x 12, 11
B - Pushdown
27.5 x 18, 16, 14, 12
C - Finger Curl
22.5 x 7+4, 6+4
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on May 10, 2024, 03:44:33 am »9 May
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN : 3x12 @ 23kg
FLAT DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
LATERAL DB RAISE : 4x10 @ 12.5kg each hand
EZ BAR CURL : 3x12 @ 35 kg
ROPE PUSHDOWN : 3x12 @ 23kg
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on May 09, 2024, 06:56:07 pm »- run 54:04, 9.77 km
little discomfort in left knee and right big toe. the toe pain makes sense, although it's the first time in a while i've tweaked that one. not sure what the knee is about. seems fine now. warm but not hot today, took it easy.
little discomfort in left knee and right big toe. the toe pain makes sense, although it's the first time in a while i've tweaked that one. not sure what the knee is about. seems fine now. warm but not hot today, took it easy.
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Pics, Videos, & Links / Re: 5'7" Chinese with insane hops and relative strength
« Last post by CoolColJ on May 09, 2024, 02:24:26 pm »Self lob off the dribble east bay is unreal for his height
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 09, 2024, 01:58:12 pm »Thursday 9th May 2024
Tried combo apple and raw honey pre workout, hmmmm felt like energy was worse than training low carb fasted like I normally do....
So bodyweight is up from the carbs..
Reboot - Week 22, Day 3 - Upper weights
Body Weight: 90.4kg in winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 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
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Slow concentric, 5 sec hold every 10 degrees to bottom - 60secs x 10kg, 12.5kg, 15kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x10, x9 @ RPE 9
35lbs x8 @8
ehh regressed on both sets of 45lbs -1, -2 reps
Hatfield Safety bar squat: - Goblet squat 10kg x12 - Reebok Nano - controlled - 30kg x12,
bare feet - 50kg x6, 70kg x6
bare feet, Belt - 70kg x12
nano, belt - 75kg x12 @7 (+5kg)
Merrell barefoot shoes, Belt -
75kg x12 @7.5
75kg x12 @8
70kg x12 @8 - Narrower stance
Glad this is over , +1 set to 5x12, and extra 5kg
Now to 80kg 2x10 next week... a bit of deload
Rotating sets
High angle barbell row: - controlled - 20kg x12,
40kg x10 @RPE 7 - 2/10 right brachialis pain
30kg x15 @5
Myorep. "+" = 30 secs rest
30kg x20↓ +7+7+7 @RPE 7
kept it light and rest paused it, to keep the pain away
Deficit push up: On floor, paused x5
Feet elevated 20 inches -
BW x6, x15 @ RPE 7
backpack +10kg x12 @RPE 8 - weights sliding to left
Feet elevated 5 inches -
backpack +10kg x12 @RPE 8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12
52.5kg x12 @6 (+2.5kg)
55kg x12 @6.5 (+5kg)
55kg x12 @7
50kg x12 @6 (+1 set)
Going to 60kg 2x10 next week
Single arm dumbbell row - head supported, elbows out - 45lbs x12 @7
Wasn't feeling it, cut it there
Calf raise - single leg - BW SLOW, paused, full range stretched 2x12 @RPE 6
SSB ISOs
35kg x33 Seconds - Straight
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg x13, x12, x11 @RPE 7
Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band x16 @RPE 7
XXheavy + light band 2x12 @ RPE 7
Side bend: 45lbs 2x12 @RPE 6
Chin up - leg assisted - 2x12 @ RPE 8
Tried combo apple and raw honey pre workout, hmmmm felt like energy was worse than training low carb fasted like I normally do....
So bodyweight is up from the carbs..
Reboot - Week 22, Day 3 - Upper weights
Body Weight: 90.4kg in winter clothing and shoes
Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction
BBall overhead single arm plank againt wall: 2x45 secs
Lateral squat ISO: 1/4 squat depth - 2x 33 secs
Peroneal/sartorius external foot rotation ISO against floor/step: 3x33 secs
Popliteus seated Internal foot rotation ISO against opposite foot 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
Leg extension ISO - front elevated 5inches, Plates moved towards end of loading arm with collars, leaning back
Slow concentric, 5 sec hold every 10 degrees to bottom - 60secs x 10kg, 12.5kg, 15kg
Heel touch downs, single leg, off 8inch step: BW x10
rotating sets
Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x2
45lbs x10, x9 @ RPE 9
35lbs x8 @8
ehh regressed on both sets of 45lbs -1, -2 reps
Hatfield Safety bar squat: - Goblet squat 10kg x12 - Reebok Nano - controlled - 30kg x12,
bare feet - 50kg x6, 70kg x6
bare feet, Belt - 70kg x12
nano, belt - 75kg x12 @7 (+5kg)
Merrell barefoot shoes, Belt -
75kg x12 @7.5
75kg x12 @8
70kg x12 @8 - Narrower stance
Glad this is over , +1 set to 5x12, and extra 5kg
Now to 80kg 2x10 next week... a bit of deload
Rotating sets
High angle barbell row: - controlled - 20kg x12,
40kg x10 @RPE 7 - 2/10 right brachialis pain
30kg x15 @5
Myorep. "+" = 30 secs rest
30kg x20↓ +7+7+7 @RPE 7
kept it light and rest paused it, to keep the pain away
Deficit push up: On floor, paused x5
Feet elevated 20 inches -
BW x6, x15 @ RPE 7
backpack +10kg x12 @RPE 8 - weights sliding to left
Feet elevated 5 inches -
backpack +10kg x12 @RPE 8
SSB Good Morning: Down to parallel, belt - 30kg x12
50kg x12
52.5kg x12 @6 (+2.5kg)
55kg x12 @6.5 (+5kg)
55kg x12 @7
50kg x12 @6 (+1 set)
Going to 60kg 2x10 next week
Single arm dumbbell row - head supported, elbows out - 45lbs x12 @7
Wasn't feeling it, cut it there
Calf raise - single leg - BW SLOW, paused, full range stretched 2x12 @RPE 6
SSB ISOs
35kg x33 Seconds - Straight
35kg x33 Seconds - Toes out
35kg x33 Seconds - Toes in
SSB - Flat on floor, heel not touching, controlled - 40kg x13, x12, x11 @RPE 7
Monster band lateral lunges: Alternating sides - Xheavy band x12
Xxheavy band x16 @RPE 7
XXheavy + light band 2x12 @ RPE 7
Side bend: 45lbs 2x12 @RPE 6
Chin up - leg assisted - 2x12 @ RPE 8
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on May 09, 2024, 09:38:32 am »Glute/landmine focus day 8:
Hip thrust:
60x8
100x8
130x5
160x5 all time
130x8
100x10
60x15
Landmine push press (each arm):
bar + 20kg x 8
bar + 20kg x 8
Landmine one-leg RDL:
bar + 20kg x 8
bar + 30kg x 4
Leg extensions + Leg curls:
80x8++64x7++48x5 x 2
Bodyweight: 92.6 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 67 min
Comments: All time in the hip thrust with 160x5.
Hip thrust:
60x8
100x8
130x5
160x5 all time
130x8
100x10
60x15
Landmine push press (each arm):
bar + 20kg x 8
bar + 20kg x 8
Landmine one-leg RDL:
bar + 20kg x 8
bar + 30kg x 4
Leg extensions + Leg curls:
80x8++64x7++48x5 x 2
Bodyweight: 92.6 kg
Sleep rating: 3/5
Exhaustion level: 9/10
Workout duration: 67 min
Comments: All time
in the hip thrust with 160x5. 9
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on May 09, 2024, 08:37:55 am »Easter madness is over, let's restart, 2.5 months straight now until summer holidays.
8 May
Run 7K @ 39:15 ( 5:36 pace )
Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.
8 May
Run 7K @ 39:15 ( 5:36 pace )
Pretty good actually, i expected much worse. Pacing was off ( kept going too fast and then having to recover ) but other than that, all was fine.
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Pics, Videos, & Links / Re: 5'7" Chinese with insane hops and relative strength
« Last post by Dreyth on May 08, 2024, 03:13:12 pm »That first vid is crazy