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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 05, 2023, 09:26:58 pm »
Sunday 5th February2023

Fat loss cycle 4 - Week 5
Height - 5'8.5"
weighed - 84.3kg (-1.1), 186lbs

waist - 34 inches (-3/8)
hip = 40.25 (-0.5)
upper thigh = 26 (-1/8)
Right calf = 15.75 (-1/8) 
Neck = 15 5/8  (-1/8) 
Chest = 41.5 
Right Arm (flexed) = 15 (-0.25)
Wrist = 6 5/8

Tanita scale bodyfat % = 20.7% (-0.1% )

Total loss so far - weight 3kg Waist 1 7/8 inches BF% Tanita -2.6%

Macrofactor app true trend weight 85.6kg, (-0.6kg from last week)
Macrofactor TDEE is at 2869 average for the week  (-52 from last week)

Keto intermittent fasting style - averaged 1959 calories over the week, 170g protein, 33g carbs, 128g fat.

Big drops this week, had several 24 hour fasts during the week without really trying.
Still looking quite bulky and full, despite minimal carbs.
Energy feels close to normal now, after 5 weeks of Keto, so must be close to full fat adapted

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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 05, 2023, 09:13:45 pm »
Saturday 4th February 2023

Crap sleep


Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Recovery

Hammer curl tricep extension overcoming ISO:Near closed position  3x35secs

Wall sit, heels off the floor: - at 90 degrees - pushing into floor  4x45secs-  3/10 right VMO/Quad tendon pain, down to 1/10 on last 2 sets

Single leg, kneeling quad push into couch ISO: 2x45 Seconds
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 05, 2023, 09:05:28 pm »
Friday 3rd February 2023

Right upper trap/neck area very sore from yesterday's tweak

did nothing today...
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 05, 2023, 09:03:51 pm »
Thursday 2nd February 2023

Stressed out, poor sleep, taking it easy


Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Lower. + Upper push Cycle 1, Week 9, Day 2

Body Weight: 87.7kg with shoes

snatch grip behind the neck press + dislocates with broom

Split squat ISO on balls of foot, rear leg straight: x30secs

Glute bridge hold: x30 Secs
Front plank hold - 30secs
Side plank, Side plank, staggered stance, opposite leg and hand in the air x30 secs
Bird Dogs - hold at top - x11 each side



Rotating sets

Dumbbell press, rotating grip: - inline with ears - 5lbs x 10, 15lbs x10, 25lbs x10, 35lbs x6,
45lbs x5  - tweaked right neck/trap on clean....

50lbs x10, x9 @ RPE 8 (+2.5lbs, -2 reps)


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

x25kg, 25kg  - 3/10 right quad tendon pain

Sartorius  lying on back, single leg ISO pull, against opposite leg: 3 x 35secs

SSB single leg Calf raise ISO: - 2 hands supported, held at slightly above neutral -  45 secs x BW, 30kg, 50kg,
70g - 2/10 right achilles pain
80kg - 4/10 Achilles pain both sides
70kg - 3/10 right achilles pain


SSB Good Morning: Belt - 30kg x10, x10,

Belt, explode onto toes
40kg x8,
50kg x8, x8, x8 @ RPE 5

Tibilias Wall raise - against side of car, in oly shoes - BW x 10
+10kg x14, x13, x12 @ RPE 8  (+2 reps first set)


SSB single leg Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8

No pain

SSB single leg bent knee Calf raise: - 2 hands supported, 3 secs down, 1 sec up -  BW x10
flat on floor
30kg x8
40kg x8
50kg x8 - 2/10 achilles insertion pain both sides




Leg Curl - single leg - end of unit elevated 5 inches - explosive - 15kg 3x8 @ RPE 7

Dips: - dip shrugs BW  2x20
BW x6
slow tempo - dip belt + 15kg x 10 @ RPE 8 (+5kg)


Deficit Push up - hands on PowerBlock dumbbells (Warm up) On floor x10,
Feet on 20 inch bench x 14 @ RPE 8

----
stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on February 05, 2023, 09:00:07 pm »
Wednesday 1st February 2023

Pixel 2XL phone battery swelled up and phone died, battery change didn't help :/
Lucky I transferred everything over to a borrowed Samsung Tab S7+ android tablet, the night before.
12+ inch Oled screen on this is gorgeous!



Waking mobility work and upper body stretches - lat, thoracic and pec stretches,
snatch grip behind the neck press + dislocates


Tendon Rehab - Recovery

Seated leg push into floor. Single leg: - 90 degrees , through ball of foot - 4x45 Seconds - 3/10 down to 2/10 right quad tendon pain
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 05, 2023, 03:12:53 pm »
- run 1:17:14, 13.42 km
about a km less than i meant to run, miscalculated the return distance. whoops. warmer than yesterday, really nice out.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on February 05, 2023, 03:03:45 pm »
Feb 5-11, 2022

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]

Feb Week 2 of 4 BW 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 04, 2023, 04:44:12 pm »
run 30:52, 6.41 km
it's cold (just below freezing) so i did this fast.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on February 03, 2023, 10:53:39 am »
2 February

SS1a : DIPS: 6 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds ( +1 round )

TREADMILL: Low aerobic zone 45 minutes / 5.5K
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Date: 03/02/2023
Soreness: shins really sore, shin splints

BW: probably still 72kg

Condition: cold outside but not really slippery

Warm up
   cycle
   activation and mobility stretch

   light track warm up
   sprint practice - causing shin splits, was doing start after start and performance going down, so frustrated but stopped. need to cut Tuesday sprint practice off to give running a break especially on spikes always on the balls of my foot.
   
Workout
   deep half pin squats
      - 1 x 4 @20kg
      - 1 x 3 @60kg
      - 1 x 2 @100kg
      - 3 x 3,3,4(+3) @120kg - fatigued on last set so failed 5th rep, so re-racked and did it again for 3 more reps

   bent knee calf raise on leg press
      - 3 x 10 @190kg

   seated power cleans
      - 1 x 3 @20kg
      - 3 x 3 @50kg

   dumbbell front and reverse straight arm raises
      - 1 x 3 @5kg each hand
      - 3 x 5 @10kg each hand

cool down
   stretch
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