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Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by AGC on Today at 12:25:13 am »
Quote from: 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

Thanks, I've been around the block a few times with this stuff so I'm certainly not going to be too aggressive at this stage.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 02, 2024, 10:54:48 pm »
June 2-8, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 1 of 4 BW 198-202

Sun June 2

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 02, 2024, 06:36:57 pm »
- run 1:16:16, 13.00 km
humid but not too hot. still, T+DI is 141, which is enough to have an impact. took 500mL of water with me for the first time this year. good idea, ended up drinking it all. watch registered average HR of 159 but that makes no sense, even with the heat index. i was never above conversational pace. i either need to get a HR monitor or totally give up on the watch as a guide for that.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on June 02, 2024, 07:57:59 am »
Sunday 2nd June 2024

Fatloss cycle 1 - Week 8

Height = 5'8.5"
Weighed = 86.9kg (-0.6)    Macrofactor app trend weight - 87.7kg (-0.3)
Waist = 34 5/8 inches  (-0.25)
Hip = 41 1/8 inches (-3/8) 
Upper thigh = 26 1/8 inches (-0.25)

Total loss so far - weight  -1.8kg  Waist -1.75 inch 

Animal based diet - averaged 2312 calories for the week - 180g protein, 130g fat, 121g carbs


Average calories is up, while activity is down a bit, and yet losing just as fast as before.

Big size drop in legs and hips, from all that swelling going down, since cutting back on volume and frequency of lower body work this week.

Still feeling achey all over, but starting to feel fresher in the lower body

Tendon Rehab - Recovery

Wall sit: - pushing into floor at 70 % effort - 4x 45 secs   - 3/10 Sartorius lower tendons pain on first set
Popliteus standing leg curl laterally into opposite wall ISO : 2x33 secs
Sartorius standing pull against wall : 3x 33 secs
Internal foot rotation, Bent knee, ISO : 3x45 secs


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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by LBSS on June 01, 2024, 04:41:40 pm »
many many many studies have shown that eating vegetables has positive effects on health. to cite just one meta-analysis, which found not just statistically significant but practically meaningful (25-30%) reductions in the risk of stroke and esophageal cancer when people go from 0-~300g of veggies per day: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9556321/.

or, for a lay breakdown: https://lifehacker.com/health/tiktok-myth-vegetables-are-bad-for-you. (obviously, these myths have been around longer than tiktok. my in-laws, who don't know what tiktok is and who fight about everything else, are both dead-set against beans because of lectins. but it's a little like being against chicken because you can get salmonella from it when it's raw or undercooked. no one eats raw beans!)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 01, 2024, 03:18:46 pm »
- run 30:57, 5.54 km

- bouldering x 90 mins
the gym uses a color-coded grading system, where each color overlaps with the ones above and below it. idea is that yellow is vb (beginner, very easy), red is v0-v2, green is v1-v3, etc. i've gotten to the point where i can do greens and most purples (v2-v4) on the first try, and have been getting some oranges (v3-v5) but it takes a bit and isn't always pretty. made progress today on two black routes (v4-v6) but didn't manage to complete either. will pick them up again next time. in both cases it's because there's a kind of move and body position that i just have never done before and am pushing the edge of my range of motion to do.

my approach now is to do some mobilizations and then repeatedly climb a bunch of yellows an reds before starting in on something harder, skipping over greens because they're easy enough to do first time but still can be a little tiring.

- circuit x 2
-- push up x 20
-- TTB x 5
push ups are good for post-climb because they stretch my wrists out

- shrimp squat x 5/side
- front scales x 5/side
- back scales x 5/side

- run 26:44, 4.51 km
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on June 01, 2024, 02:14:07 pm »
Saturday 1st June 2024

Still fairly sore all over.....
But at least legs are starting to feel better

tentative new training set up

Day 1 - Lower - squat
Day 2 - rest, ISOs, walk
Day 3 - Upper
Day 4 - BBall dribbling, Low intensity plyos
Day 5 - rest, ISOs
Day 6 - BBall, Jumps, chins, dips, Bulgarian split squat
Day 7 - rest, ISOs, walk
Day 8 - rest, walk

could possibly move Upper day forward, behind lower, but my upper body usually feels sore after Lower days, and the total systemic fatigue is also lingering into the next day


Tendon Rehab - Recovery

Wall sit: - pushing into floor at 70 % effort - 1x 33 secs, 3x 45 secs   - 2/10 Patella and Sartorius lower tendons pain on first set

Popliteus standing leg curl laterally into opposite wall ISO : 4x 45secs

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

Sartorius standing pull against wall : 4x 45secs

Reverse curl + Tricep extension overcoming ISO combo - using opposite hand - at 70% effort - 3x33secs

Raining, didn't feel like walking so skipped

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 01, 2024, 07:08:14 am »
01-06-24

Assisted OAC
-20 x 1
-15 x 1
-10 x 1

OAC Negative
+8kg x 1
BW x 1, 1

22mm Grip
45 x lots

DB Flye
15 x 12, 9, 7

Pushdown
30 x 16, 14, 13

DB Preacher Curl
15 x 5
12.5 x 11, 8

Lateral Raise Kas Set
7.5 x ~21+7+10

Hammer Curl Kas Set
7.5 x ~18+6+6

Notes

Going to freestyle training for a bit. Away for a week for a friends wedding soon. Back to serious programming after that, probably.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by Joe on June 01, 2024, 07:05:59 am »
Quote from: CoolColJ on May 31, 2024, 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.

this is not true
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by CoolColJ on May 31, 2024, 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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