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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 21, 2024, 04:57:55 pm »Sunday 21st April 2024
Fatloss cycle 1 - Week 2
Height - 5'8.5"
Weighed - 87.8kg (-0.4) Macrofactor app trend weight - 88.5kg (-0.5)
Waist - 35 7/8 inches (-0.25)
Hip = 41.5 (-0.25)
Upper thigh = 26.25 (-1/8)
Total loss so far - weight 0.9kg Waist 0.5 inches
Scale weight was from yesterday, my lowest of the week.
Carnivore diet - averaged 1838 calories for the week - 187g protein, 113g fat, 18g carbs
2200 on training days, 1200-1600 on rest days this week
Cut down on fat on rest days quite a bit, but didn't notice any faster fat loss.
Felt worse energy and recovery wise
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 20, day 1
Bodyweight with shoes - 90.2kg
Upper body felt weak and tired today.
The ab wheel hit me hard last session.
Took it easier post BBall stuff
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, medium to hard
Jumps: -15 mins worth of jumps and dunks on 8 feet netball rim - using all plants and single leg.
Small improvement all round of about 1-2 inches
Went harder on the Bball stuff and some full float runs on the balls of my feet, which felt fine during the session, but achilles and plantaris tendons felt achey afterwards...
Patella tendons went longer before feeling achey compared to last week.
This is not sustainable, so I will cut back next week and rebuild their load tolerance, with progressive jumps, box jumps, and drops over many weeks
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Wall sit, heels off the floor: 1/4 squat - 2x45secs
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 7
BW x15 @8.5
feeling achey and weaker. Kept it sub maximal
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 7
paused - BW x16 @7
Feeling achey and weaker.
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x9 @7.5
x6 @9
Still down from current best, but 2 reps better than last week since jumping again.
Dips: on corner of fence railing. Controlled - BW x1, x11 @8
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW -
BW x10
Weight vest 10kg x 10 @6, x10 @7
Fatloss cycle 1 - Week 2
Height - 5'8.5"
Weighed - 87.8kg (-0.4) Macrofactor app trend weight - 88.5kg (-0.5)
Waist - 35 7/8 inches (-0.25)
Hip = 41.5 (-0.25)
Upper thigh = 26.25 (-1/8)
Total loss so far - weight 0.9kg Waist 0.5 inches
Scale weight was from yesterday, my lowest of the week.
Carnivore diet - averaged 1838 calories for the week - 187g protein, 113g fat, 18g carbs
2200 on training days, 1200-1600 on rest days this week
Cut down on fat on rest days quite a bit, but didn't notice any faster fat loss.
Felt worse energy and recovery wise
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 20, day 1
Bodyweight with shoes - 90.2kg
Upper body felt weak and tired today.
The ab wheel hit me hard last session.
Took it easier post BBall stuff
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 35 mins, medium to hard
Jumps: -15 mins worth of jumps and dunks on 8 feet netball rim - using all plants and single leg.
Small improvement all round of about 1-2 inches
Went harder on the Bball stuff and some full float runs on the balls of my feet, which felt fine during the session, but achilles and plantaris tendons felt achey afterwards...
Patella tendons went longer before feeling achey compared to last week.
This is not sustainable, so I will cut back next week and rebuild their load tolerance, with progressive jumps, box jumps, and drops over many weeks
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
rotating sets
Tricep bench dip warmup - BW x5 slow, paused
Wall sit, heels off the floor: 1/4 squat - 2x45secs
Wall sit, single leg. heels off the floor :pushing into wall at 70% 1/4 squat - 2x45secs
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x15 @RPE 7
BW x15 @8.5
feeling achey and weaker. Kept it sub maximal
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 7
paused - BW x16 @7
Feeling achey and weaker.
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x9 @7.5
x6 @9
Still down from current best, but 2 reps better than last week since jumping again.
Dips: on corner of fence railing. Controlled - BW x1, x11 @8
Walking: 11 mins - with 2.5 min backwards walk up 20 degree slope
back at home
Bulgarian split squat: - arm supported, SLOW -
BW x10
Weight vest 10kg x 10 @6, x10 @7