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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on May 20, 2024, 06:29:56 am »Sunday 19th May 2024
Fatloss cycle 1 - Week 6
Height = 5'8.5"
Weighed = 88.4kg (-1.2 ) Macrofactor app trend weight - 88.2kg (+0.4)
Waist = 35 1/8 inches
Hip = 41.25(-0.25)
Upper thigh = 26 3/8
Total loss so far - weight -0.3kg Waist -1.25 inch
Animal based diet - averaged 2834 calories for the week - 203g protein, 167g fat, 132g carbs
Calves blew up this week 1/8 inch to 16 inches.
No waist drop this week, so it looks like I hit my maintenance TDEE this week with the increase in calories and carbs from diet change.
Had a few 3500+ calorie days.
2100 for rest days and 2600 for training days will be used going forward.
From Carnivore, I Added in A2 milk, cheese, raw Honey, fruits, Maple syrup, avocados, raw cucumbers.
Had to dial back some of the added fat and grass fed butter.
Feel better, and sleep has improved, but so has hunger.
Keto and carnivore are just so good at appetite suppression.
So will try and retain a bit of both with protein only on last meal before a short fasting 12-14 hour period, then more carbs at piled into the hours before bed.
Maple syrup + milk = amazing! Never knew that maple syrup tastes like coffee/caramel/chocolate with milk
So I found out that raw Honey or Maple syrup makes a nice flavour with unflavoured whey protein,
but much more nutrients and health benefits than the artifical flavours they normally use
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 24, day 1
Damn legs, calves and posterior chain still pretty sore and deep down bruised feeling
Bodyweight with shoes, winter clothing - 90.8kg
Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 3x33secs
Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort
Tendon work superset
3 sets of
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
C. Jumps: easy, 6 inch height - x5
Box Jumps: - 18 inch bench - landing with straight legs - 3x5
Felt bad, achey legs, no power
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6
BW x16 @9
felt hard, and achey, numbers down, stopped there
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x17 @RPE 8
felt hard, and achey, numbers well down, stopped there
----
Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope
Back at home
Bulgarian split squat: - arm supported, single dumbbell on working side
Slow - BW x10, 35lbs x8
single dumbbell on opposite side - 45lbs x8
single dumbbell on working side - 55lbs x8
High bar squat: - in flat shoes (Advancus Apex Power v2) - 10kg x10 Goblet squat
20kg x10, 40kg x6, 60kg x6, 75kg x6, x3, 90kg x5
Don't normally squat today, but I wanted to try out my new Advancus Apex power v2 flat barefoot style powerlifting shoes.
Felt good, and could go full depth easily enough.
Also tried front squatting with the bar and also went OK
Band 3 axis cuff wall slide: medium band 3x12 @RPE 7
SSB Bulgarian split squat: - 2 hand supported, flat shoes - controlled
30kg x8 @ RPE 6
35kg x8 @7
40kg x6 @6
35kg felt hard 2 weeks back, so much easier today
Advancus Apex power shoes are so grippy that it made the rear leg on a step feel so planted compared to the other shoes I have used.
This is how I do mine, the right side method, avoids the toe cramping
Fatloss cycle 1 - Week 6
Height = 5'8.5"
Weighed = 88.4kg (-1.2 ) Macrofactor app trend weight - 88.2kg (+0.4)
Waist = 35 1/8 inches
Hip = 41.25(-0.25)
Upper thigh = 26 3/8
Total loss so far - weight -0.3kg Waist -1.25 inch
Animal based diet - averaged 2834 calories for the week - 203g protein, 167g fat, 132g carbs
Calves blew up this week 1/8 inch to 16 inches.
No waist drop this week, so it looks like I hit my maintenance TDEE this week with the increase in calories and carbs from diet change.
Had a few 3500+ calorie days.
2100 for rest days and 2600 for training days will be used going forward.
From Carnivore, I Added in A2 milk, cheese, raw Honey, fruits, Maple syrup, avocados, raw cucumbers.
Had to dial back some of the added fat and grass fed butter.
Feel better, and sleep has improved, but so has hunger.
Keto and carnivore are just so good at appetite suppression.
So will try and retain a bit of both with protein only on last meal before a short fasting 12-14 hour period, then more carbs at piled into the hours before bed.
Maple syrup + milk = amazing! Never knew that maple syrup tastes like coffee/caramel/chocolate with milk
So I found out that raw Honey or Maple syrup makes a nice flavour with unflavoured whey protein,
but much more nutrients and health benefits than the artifical flavours they normally use
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 24, day 1
Damn legs, calves and posterior chain still pretty sore and deep down bruised feeling
Bodyweight with shoes, winter clothing - 90.8kg
Internal foot rotation, seated bent knee ISO: 4x33 secs
Sartorius bent leg ISO pull against opposite leg : 2x33 secs
External foot rotation ISO against floor: 3x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x33secs
BBall overhead single arm plank against wall: 3x33secs
Dribbling and ball control drills - 15 mins
Practice moves - 35 mins, medium effort
Tendon work superset
3 sets of
A. Pogo: low, easy x20
B. Scissor hops star pattern : x12 axis
C. Jumps: easy, 6 inch height - x5
Box Jumps: - 18 inch bench - landing with straight legs - 3x5
Felt bad, achey legs, no power
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets - 2 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x6
BW x16 @9
felt hard, and achey, numbers down, stopped there
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x17 @RPE 8
felt hard, and achey, numbers well down, stopped there
----
Walking: 15 mins - with 2.5 min backwards walk up 30 degree slope
Back at home
Bulgarian split squat: - arm supported, single dumbbell on working side
Slow - BW x10, 35lbs x8
single dumbbell on opposite side - 45lbs x8
single dumbbell on working side - 55lbs x8
High bar squat: - in flat shoes (Advancus Apex Power v2) - 10kg x10 Goblet squat
20kg x10, 40kg x6, 60kg x6, 75kg x6, x3, 90kg x5
Don't normally squat today, but I wanted to try out my new Advancus Apex power v2 flat barefoot style powerlifting shoes.
Felt good, and could go full depth easily enough.
Also tried front squatting with the bar and also went OK
Band 3 axis cuff wall slide: medium band 3x12 @RPE 7
SSB Bulgarian split squat: - 2 hand supported, flat shoes - controlled
30kg x8 @ RPE 6
35kg x8 @7
40kg x6 @6
35kg felt hard 2 weeks back, so much easier today
Advancus Apex power shoes are so grippy that it made the rear leg on a step feel so planted compared to the other shoes I have used.
This is how I do mine, the right side method, avoids the toe cramping