Saturday 23rd March 2024Walk- 24 mins
Achilles felt fine during walk, but some minor aches later that night....
Later that night
Calf raise ISO - two legs 2x 2mins
single leg -2x1min
Sunday 24th March 2024Averaged 2611 calories, 230g protein, 206g fat, 9g carbs for the week, Carnivore.
This would normally make me get fatter, if I was eating carbs
Yet somehow my waist went down 1/8 inch to 36 5/8 inches
No major change in bodyweight though - 90.3kg this morning
Must be recomping, as I am getting stronger every session.
I will continue the same this week, just follow my hunger and eat till satisfied.
Pile on butter as needed to keep fat levels high.
At HomeQL seated side crunch ISO : 3x 45secs
Jefferson curl: 2.5kg 2x15 slow
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
single leg Calf raise ISO: chain dip belt+10kg x60 Seconds Toes out
+10kg x60 Seconds Toes in
+15kg x60 Seconds Toes out @6
+15kg x60 Seconds Toes in @7
Leg curl ISO against floor, single leg: 3x45 secs
Leg Extension ISO- single leg -
Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x 10kg, 12.5kg, 12.5kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 16, day 1 Bodyweight with shoes - 92.2kg
Dribbling and ball control drills - 17 mins
Shoot around and practice moves - 30 mins, light
No rapid movements or jumps.
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x17 @RPE 8 (
+2 reps)
BW x14 @10
This matches my current all time PR, should surpass it next week
Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8 (
+2 reps)
BW x19 @9
Another 2 reps added!
Will continue going up to 30 reps before adding weight
Hanging pike leg raises: feet to hands - x1
x11 @9 (
+1 rep)
x5 @9
damn big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x11 @9
L sit: with Bent knee alternating single leg raises x 10secs
Chin up - thick bar BW x5 @10 (+1 rep) last rep 3 inches short
L hang hold: - 10 Seconds @9
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stretch