91
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 24, 2024, 07:49:44 pm »Saturday 23rd March 2024
Walk- 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 2024
Averaged 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 Home
QL 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
-----
stretch
Walk- 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 2024
Averaged 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 Home
QL 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
-----
stretch