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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on March 06, 2024, 11:32:02 am »
Yes, that too, "negative splits is the sign of a runner's maturity".
Alright, lets apply all that advice together  ;D:

4 March

Run 8K @ 43:36 ( 5:27 pace )

Fastest run of 2024 , 13'' per km faster than last week!
Wasn't even a near-max run, just kept in mind to stay a bit uptempo for the entire duration.
Last km split : 4:59 , by far the fastest obviously, also just as fast as the best 1K sprint of last tempo run. Sweet!
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 06, 2024, 09:02:11 am »
Wednesday 6th March 2024

Obliques and both QL felt sore from the ISO Woodchop last night


Soft tissue work for lower body, lats and traps.
Upper body and Hip flexor stretches x 1.5 mins

Reboot - Week 13, Day 2 - Lower weights

Body Weight: 91.2kg with shoes

snatch grip behind the neck press + dislocate stretch with broom x 1.5 mins

Split squat ISO on balls of foot, rear leg straight: 2x 45 secs
Wall sit - pushing into floor @60% -  2x 45secs
Low bar good morning - 20kg x10

Bird Dogs - 15 sec hold at top - x2 each side
Heel touch downs, single leg, off 8 inch step: slow tempo - BW x10
Calf raise ISO, single leg : 2x 45 secs


Rotating sets

Leg curl ISO - against floor, single leg: @60% effort 3x 45secs
tame my right upper plantaris ache that sometimes currently shows up on the eccentric of a squat half way down.
And it worked.

High Bar squat - 5 secs down, paused, and controlled up - Reebok Nano BW x10,  20kg x8, 40kg x6, 60kg x5,
oly shoes 70kg x4, 80kg x3, 90kg x2, 100kg x1

6 mins rest
100kg x8 @RPE 8 (+2 reps)

belt - 100kg x10 @ RPE 8.5  (+4 reps)

Really pleased with how the squats went today.
100kg felt so much easier than last week.
My legs felt bigger the last few days, and the strength increase backs up that feeling up.

Puts e1RM around 133kg, 1.5x bodyweight now


rotating sets

Calf raise - single leg - staggered stance - elevated, down to neutral
Slow with hold at top
BW x6
chain dip belt + 5kg x10
+10kg x8 @RPE 6
+10kg x10 @8

Tibilias Wall raise - standing warmup in oly shoes BW x10
against side of car, in oly shoes - hold at top
BW x12 @RPE 9
BW x13 @9 less friction

Romanian Deadlift - 20kg x10
40kg x10 @6
50kg x12 @6
60kg x12 @7
This was bothering my right QL

Leg extension, single leg - end of unit elevated 5 inches -
slow, hold at top - 10kg x3
10kg x12 @7 - 3/10 right lower VMO pain


SSB Good Morning: - belt - 30kg x10
40kg x10 @7

Single leg, kneeling deadlift: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

tough as always, fries my glutes

Single leg, Romanian deadlift, RDL: single dumbbell on opposite side of working leg, supported
45lbs x10 @8 (+5lbs)

Leg curl, single leg : 10kg x5
explode up, controlled down
15kg x12 @9  (+1 rep)
15kg x12 @9.5  (+2 reps)

Going up to 16.25kg next week.
I started at 10kg, 4 months ago, so I'm now 50% stronger!

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stretch
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 06, 2024, 08:13:31 am »
Tuesday 5th March 2024

Both achilles feeling good out of bed, now to keep building on this.
Right QL pretty sore though...

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Wall sit, pushing into floor a bit 3x 45secs

Evening 6 hours later
Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs

Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Wall sit, pushing into floor a bit 3x 45secs

Wood Chop ISO - against pole @ 70% effort - 3x 45 secs - hits core, lower bicep area, adductors and QL
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 06, 2024, 08:00:50 am »
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 06, 2024, 07:33:34 am »
06-03-24

BW - 72.3

Assisted OAC
-20 x 1, 1
-10 x 1
-5 x 1 [still fairly easy L, RPE 10 R, filmed and I think my technique is different on right side, oddly, don't turn my torso in as much. Don't know if that's a cause or artefact of it being weaker though]

20mm Grip Lift
50 x 1, 1
55 x 2
60 x 2  :personal-record:
55 x 4

10mm Grip Lift
30 x 3
35 x 3
40 x 3 [still easy, but this lift feels v precarious so building slowly]

One Arm Cable Lat Row
50 x 7 [swapping pullovers for this]

Two Arm Cable Upper-Back Row + Shrug
65 x 12 + 6

Hammer Incline Curl
20 x 12, 9

DB Wrist+Finger Curl -> Finger Curl [i.e. i do both finger and wrist curl in one movement, then when I can't do the wrist curls anymore I rep out the remaining finger curls]
20 x 8 + 2
17.5 x 8 + 4

DB Preacher
12.5 x 10 + 6 + 10x9

Abs

Notes

Solid. Changed up back accessory movements b/c I was getting a bit bored with them. Need to find something I like for upper back/rear delts more though.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 05, 2024, 08:37:30 am »
Bench focus day 15:

Bench press:

20x8
20x8
40x8
60x7

High bar full squat:

20x8
50x8
80x8

Landmine one-leg deadlift:

empty bar x 8
bar + 10kg x 8

Bodyweight: 92.9 kg
Exhaustion level: 8/10

Comments:

First workout after doctor visit. Went... decent. Had to rush it because I had a job meeting. Some right knee pain due to the quad dominant squat style (narrow stance, high bar). Will monitor back issues after this, to see how my body reacts.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 05, 2024, 07:18:13 am »
05-03-24

BW - 72.2

Cycle 45 mins

Notes

Excited for the next whoosh.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by Joe on March 05, 2024, 07:14:47 am »
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 05, 2024, 02:06:47 am »
Monday 4th March 2024

Achilles feeling decent after yesterday, still achey upon waking though.

Tendon Rehab - Recovery

Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Leg press, Single leg calf raise ISO - against wall - 70% intensity 3x 45secs
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 05, 2024, 02:03:29 am »
Sunday 3rd March 2024

At Home

Calf raise ISO, single leg : 3x45secs
Wall sit: 2x 45 Seconds, x 45 Seconds, Pushing into floor @5


BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 13, day 1
Bodyweight with shoes -  90.8kg

Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light

Easy session, but still both my lower Sartorius tendon insertions were twinging, so will go even easy next week, or not at all...



rotating sets

Tricep bench dip warmup -  BW x10

Inverted row: - Leg at 90 degrees, supported inverted row - BW x8, regular BW x4
BW x15 @10 -  last rep 3 inches short  (+1 rep)
BW x12 @9.5

Straight bar dips: BW x10 leg suported, BW x4
BW x16 @ RPE 8 (+2 reps)
BW x14 @8



Hanging pike leg raises: feet to hands - x1
x8 @9 (+1 rep)
x6 @10. last rep 6 inches short

Dips: on corner of fence railing. Controlled  -  BW x11 @9
L sit: - 5 Seconds Bent legs
L hang hold: - 10 Seconds @10

Leg supported muscle up pull: on low bar x3 - Right rotator cuff ache, so stopped there

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stretch
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