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1097
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 01, 2021, 06:43:25 am »
Monday 1st March 2021
Surprisingly sore from yesterday in my upper body, and feel a bit tired for a fairly low intensity session.
Posterior chain as well.
Back of both heels a little achey, but not too bad
---
Waking stretches and mobility work
Soft tissue work - upper and lower
---
trained fasted
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
single leg calf raise ISO - 1min, 40 secs
single leg bent knee calf raise ISO - 1 min, 40secs
glute bridge ISO holds - 2x1 min
pec/lat stretches and mobility work
shoulder dislocate stretch with broom
Tendon health - at home
Rotating sets between each - one lower, then one upper
Bottom of Peterson step up ISO , both feet on floor, 8 inch step - 3x 40-50 secs
This makes my left quad tendon scream, but by the third set the pain is dulled away
seated band clams - Iron edge heavy band 3 x 40-50 secs
Reverse Nordic Torso at 45 degree angle ISO 2x 40-50secs
single leg calf raise controlled eccentrics - SSB 30kg 3x15
single leg bent knee calf controlled eccentrics - SSB 30kg 3x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
barbell curl - controlled 20kg x6, 22.5kg 3x12 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 3x12 @ RPE 7
----
Single leg squat, eccentrics down to bench - BW 3x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps (10 forward, 10 backwards)
Chest supported Scarecrow into press - 45 degree angle - 2.5lbs x 10, 5lbs 3x10 @ RPE 8
Ivanko super gripper 45lbs x 10, 56lbs x 10, 64lbs x 10, 70lbs x 10 @ RPE 6
trying to find the right resistance to use, still too easy... will start at 77lbs next week and work up
---
SSB side bends alternating reps to each side - 40kg 2x16
SSB Bulgarian split squat rear leg on 6 inch step - BW x5, 30kg x10, 40kg 2x10 @ RPE 7
ophhh killer burn!
SSB squat facing up slope of garage - 30kg x 10, 40kg x 10, 50kg x 10 @ RPE 4
wasn't planning on squatting, but leg felt good enough for some light sets.
Torched my posterior chain and adductors
Jefferson curl 20kg x10, 25kg x 15+40sec stretched hold
release rectus femoris with barbell
stretch
-----
43min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
---
3000+ calorie burn according Fitbit Charge 3
Eating 2000+
Surprisingly sore from yesterday in my upper body, and feel a bit tired for a fairly low intensity session.
Posterior chain as well.
Back of both heels a little achey, but not too bad
---
Waking stretches and mobility work
Soft tissue work - upper and lower
---
trained fasted
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
single leg calf raise ISO - 1min, 40 secs
single leg bent knee calf raise ISO - 1 min, 40secs
glute bridge ISO holds - 2x1 min
pec/lat stretches and mobility work
shoulder dislocate stretch with broom
Tendon health - at home
Rotating sets between each - one lower, then one upper
Bottom of Peterson step up ISO , both feet on floor, 8 inch step - 3x 40-50 secs
This makes my left quad tendon scream, but by the third set the pain is dulled away
seated band clams - Iron edge heavy band 3 x 40-50 secs
Reverse Nordic Torso at 45 degree angle ISO 2x 40-50secs
single leg calf raise controlled eccentrics - SSB 30kg 3x15
single leg bent knee calf controlled eccentrics - SSB 30kg 3x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
barbell curl - controlled 20kg x6, 22.5kg 3x12 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 3x12 @ RPE 7
----
Single leg squat, eccentrics down to bench - BW 3x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps (10 forward, 10 backwards)
Chest supported Scarecrow into press - 45 degree angle - 2.5lbs x 10, 5lbs 3x10 @ RPE 8
Ivanko super gripper 45lbs x 10, 56lbs x 10, 64lbs x 10, 70lbs x 10 @ RPE 6
trying to find the right resistance to use, still too easy... will start at 77lbs next week and work up
---
SSB side bends alternating reps to each side - 40kg 2x16
SSB Bulgarian split squat rear leg on 6 inch step - BW x5, 30kg x10, 40kg 2x10 @ RPE 7
ophhh killer burn!
SSB squat facing up slope of garage - 30kg x 10, 40kg x 10, 50kg x 10 @ RPE 4
wasn't planning on squatting, but leg felt good enough for some light sets.
Torched my posterior chain and adductors
Jefferson curl 20kg x10, 25kg x 15+40sec stretched hold
release rectus femoris with barbell
stretch
-----
43min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk - backward walking up a 30-35 degree sloped path x 2.5 mins
---
3000+ calorie burn according Fitbit Charge 3
Eating 2000+
1098
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 01, 2021, 06:11:04 am »1099
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: February 28, 2021, 09:28:49 pm »
Straight away I notice there is not much hip extension going on, something looks off
short choppy strides
maybe just getting those areas stronger will fix the issue
Your landing with bent legs, your squat running, low centre of movement, so it probably makes it look short and choppy.
usually fixed by making your posterior chain much stronger, and maybe ankles/calves
Chris Korfist has a whole bunch of articles that detail all of this stuff, I can't remeber which one in particular
https://simplifaster.com/articles/acceleration-power-breaking-start/
short choppy strides
maybe just getting those areas stronger will fix the issue
Your landing with bent legs, your squat running, low centre of movement, so it probably makes it look short and choppy.
usually fixed by making your posterior chain much stronger, and maybe ankles/calves
Chris Korfist has a whole bunch of articles that detail all of this stuff, I can't remeber which one in particular
https://simplifaster.com/articles/acceleration-power-breaking-start/
1100
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 28, 2021, 04:28:40 am »
Sunday 28th February 2021
Still achey
Heels and left quad tendon feeling better.
Heels feeling the best since I started doing these eccentric calf raises.
Usually the bottom of the achilles aches when I get up after sitting a while, but it feels much better now.
morning mobility work
Did all the below while fasted, straight out of bed till afternoon
Tendon health
Band dislocates - rogue light band 3x30
Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
single leg bent knee calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Reverse Nordic curl ISO 2x1min
Single leg extension into floor, stretch range - 2x1min
Single leg squat, eccentrics down to bench - BW 3x15
seated band clams ISO - Iron Edge heavy band 3x1 min
Lateral leg raise ISO - right leg only 2x 40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
Found my old adjustable Ivanko Super Gripper.... maybe I start working on my grip strength as well....?
BBall practice session at WLC outdoor courts - 45 mins
1) 15 mins dribble and ball control drills
2) low to medium intensity moves, shots, layups, threes
had planned to just go for a walk after all my exercises, but I dribbled the BBall in front of the garage as I was getting ready, and felt good.
Decided to head to the court instead.
Made sure not to do any jumps!
Just some low effort jumps as part of layups and tipping in some rebounds etc.
Felt good, no pain or any discomfort
Felt pretty nippy and agile despite doing all that stuff above and still being sore.
30 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min
----
3100 calorie burn according Fitbit Charge 3
Eating 2000+, sucking it up and giving up on nuts till I reach a sub 30 inch waist...
Still achey
Heels and left quad tendon feeling better.
Heels feeling the best since I started doing these eccentric calf raises.
Usually the bottom of the achilles aches when I get up after sitting a while, but it feels much better now.
morning mobility work
Did all the below while fasted, straight out of bed till afternoon
Tendon health
Band dislocates - rogue light band 3x30
Finger/forearm wrist curl ISO 3x1min
right hand only - manual resistance eccentrics, using other arm, 3x15
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
single leg bent knee calf raise - ISO x 1min, x 30secs
controlled eccentrics, BW 3x15
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Reverse Nordic curl ISO 2x1min
Single leg extension into floor, stretch range - 2x1min
Single leg squat, eccentrics down to bench - BW 3x15
seated band clams ISO - Iron Edge heavy band 3x1 min
Lateral leg raise ISO - right leg only 2x 40 secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
Found my old adjustable Ivanko Super Gripper.... maybe I start working on my grip strength as well....?
BBall practice session at WLC outdoor courts - 45 mins
1) 15 mins dribble and ball control drills
2) low to medium intensity moves, shots, layups, threes
had planned to just go for a walk after all my exercises, but I dribbled the BBall in front of the garage as I was getting ready, and felt good.
Decided to head to the court instead.
Made sure not to do any jumps!
Just some low effort jumps as part of layups and tipping in some rebounds etc.
Felt good, no pain or any discomfort
Felt pretty nippy and agile despite doing all that stuff above and still being sore.
30 min walk
backwards walking 30-35 degree sloped path x 2 min
backwards walking 25-30 degree sloped path x 1.5 min
----
3100 calorie burn according Fitbit Charge 3
Eating 2000+, sucking it up and giving up on nuts till I reach a sub 30 inch waist...
1101
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 28, 2021, 04:09:38 am »
Sunday 28th February 2021
Fatloss cycle 2 - Week 1
Height - 5'8.5"
weighed - 87.6kg (+0.2kg), 193lbs
waist - 36 5/8 inches (-1/8)
hip = 41.5 (+0.5)
upper thigh = 26.25 (+0.25)
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.8% (+0.6)
Total loss so far - weight +0.2kg Waist 1/8 inches Tanita BF% +0.6%
Hmm weight went up and legs hips blew up....
Fatloss cycle 2 - Week 1
Height - 5'8.5"
weighed - 87.6kg (+0.2kg), 193lbs
waist - 36 5/8 inches (-1/8)
hip = 41.5 (+0.5)
upper thigh = 26.25 (+0.25)
Right calf = 15 7/8 (-1/8)
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.8% (+0.6)
Total loss so far - weight +0.2kg Waist 1/8 inches Tanita BF% +0.6%
Hmm weight went up and legs hips blew up....
1102
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 28, 2021, 03:59:42 am »
Saturday 27th February 2021
Still fairly sore.
Heels and left quad tendon feeling better.
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Single leg squat, eccentrics down to bench - BW 2x15
seated band clams ISO - Iron Edge XXHeavy 3x 40secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
64 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
Still fairly sore.
Heels and left quad tendon feeling better.
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1 min
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
Bottom of Peterson step up ISO, both feet on floor, 8 inch step - 3x1min
Single leg squat, eccentrics down to bench - BW 2x15
seated band clams ISO - Iron Edge XXHeavy 3x 40secs
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
64 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
1103
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 26, 2021, 06:26:42 am »
Friday 26th February 2021
A bit drained, sore but less than previous weeks, especially in my posterior chain, puzzling
Sore right heel
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
90 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
A bit drained, sore but less than previous weeks, especially in my posterior chain, puzzling
Sore right heel
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
90 min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
1104
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 25, 2021, 08:53:42 pm »
Thursday 26th February 2021
Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out
bodyweight at home without shoes = 88 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim
Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
A few sets of easy pogo jumps, and speed hops
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set, last 2 reps not quite chest to bar
Close grip triangle pushup - BW 3x10 explosive (+1 rep)
All reps airborne at full extension, 1-2 inches
Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8
L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)
at home - Lower Base building week 5
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8
Hard but not too bad for after BBall/jumps
I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10
A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg x10 @ RPE 7
----
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 10
B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7
man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)
---
Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps
stretch
Felt a bit crappy, but had to getthis session in due to all the rain.
managed to squeeze it in as the court dried out
bodyweight at home without shoes = 88 kg
Soft tissue work - lower body and upper
BBall practice session at WLC outdoor courts - 55 mins
1) 15 mins dribble and ball control drills
2) medium to high intensity moves, shots, layups, threes
3) jumps at the 40 min mark, and a few dunks on 8 feet netball rim
Felt Ok, but jumps lower today.
Had to cut things a bit short as it started to rain.
Right hip tendon was fine today on jumps.
Left quad tendon fine for most of the jumps, just a few that ached.
Cooldown
Sit in bottom of narrow stance squat for 2 mins
A few sets of easy pogo jumps, and speed hops
Upper body stuff
Netball rim pullups to sternum - Hang and 20 scap shrugs to warmup, BW x 2 singles
3x4 @ RPE 10 on last set, last 2 reps not quite chest to bar
Close grip triangle pushup - BW 3x10 explosive (+1 rep)
All reps airborne at full extension, 1-2 inches
Inverted rows BW x12, x12 @ RPE 9
Straight bar dip BW x12, x12 @ RPE 8
L sit hold on edge of bench x10secs, 1x40secs, x 30secs (+10 secs)
at home - Lower Base building week 5
Knee over toes, heel raised split squat ISO - 40secs x 3
seated band clams - 30secs x 3
Squats
Did these before the back squat of the same load
Front Squat supports + 5 x 1/8 depth squats 40kg, 60kg, 80kg, 100kg
High bar squat
bare feet 20kg x10, 40kg x pause with 10 deep breaths + 10 reps, x3, 60kg x10
Oly shoes - 80kg x6, x3
belt - 100kg x3, x2, 110kg x2
5-6+ mins rest
Belted -
1) 112.5kg, 248lbs x8 @ RPE 8
2) 102.5kg, 226lbs 3x8 @ RPE 8
Hard but not too bad for after BBall/jumps
I faced up the slope of garage instead of down like normal, and it felt better and stronger, and form was much better. When I fast down the slope, I tend to tip forward onto my toes.
Oly shoes still added elevation above the slope though.
Walking the squat out forward also felt easier, much less steps since you don't need as much clearance as you lean forward, and walking backwards to rerack actually felt easy after getting used to it.
This group in Oly shoes - alternating sets 2 mins rest
A1) SSB Good Morning onto toes 30kg x8, 50kg x5, 72.5kg 2x10 @ RPE 8
A2) SSB single leg calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x10, 50kg x 10
72.5kg x10 @ RPE 9
eccentrics 72.5kg x10
A3) Wall tib raise - lower body at 40 degree angle - upper body off wall - in oly shoes - BW x5, 3x12 @ RPE8
A4) SSB single leg bent knee calf raise - arm supported - 1 inch elevated 3 sec eccentric to neutral position, explode up - BW x 10, 30kg x5, 50kg x 5
72.5kg x 10 @ RPE 9
eccentrics 72.5kg x10
A5) Split leg RDL - 20kg x5, 40kg x 10, 45kg x10 @ RPE 7
----
B1) Nordic curl - GHR - knees on 2cm pad, 6 inch aerobic step + rolled yoga mat on hip.
3 tiny partial reps and 2 assisted rep to warmup
BW slow eccentric x 7 assisted @ RPE 10
B2) AB wheel - on knees x 10
down to floor 2x10 @ RPE 7
man my shoulder, lat mobility has improved a lot, can go down to the floor now without any pain, elbows to ears.
stretching it against the wall every morning has paid off
B3) High Angle rows - 20kg x 15, 40kg x8, 60kg x5
70kg 2x9 @ RPE 9 (+1 rep)
---
Single leg squat, eccentrics down to bench 2x15
seated single leg band clams Iron Edge XXHeavy + Rogue light band 2x15
band Monster walks Iron Edge XXHeavy + Rogue light band 2x 20 steps
stretch
1105
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 23, 2021, 10:15:04 pm »
Wednesday 24th February 2021
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
single leg lateral raise ISO - right side only 3x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg sissy squat ISO at 90 degrees knee angle 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
Glute bridge ISO 3x 1min
lying on back arms to side pec stretch, leg cross body ISO 3x 1min
single leg lateral raise ISO - right side only 3x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg sissy squat ISO at 90 degrees knee angle 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
various upper and lower body stretches
1106
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 23, 2021, 08:28:54 pm »
Was going to BBall today, but it started to rain as I got ready... sigh probably should have done it yesterday in hindsight
Oh well for the better, let my quad tendon rest more
And in other news I turned the big five zero today, 50 years old!
Looking to get going by the end of the year when I get down under 75kg
Oh well for the better, let my quad tendon rest more
And in other news I turned the big five zero today, 50 years old!
Looking to get going by the end of the year when I get down under 75kg
1107
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 23, 2021, 05:20:22 am »
Tuesday 23rd February 2021
Still achey
Thought about BBalling/upper session today, but will rest an extra day
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
single leg lateral raise ISO - right side only 2x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
60 min walk/hike
legs and hips felt dead after that
Still achey
Thought about BBalling/upper session today, but will rest an extra day
morning mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
single leg lateral raise ISO - right side only 2x 40 secs
Leg extension ISO on balls of feet, into floor 2x40 secs
Single leg squat, eccentrics down to bench - BW 3x15
Couch stretch, calf, and ankle/knee to wall stretch
60 min walk/hike
legs and hips felt dead after that
1108
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 22, 2021, 01:14:36 am »
Monday 22nd February 2021
Fairly sore all over, despite the light loads used yesterday, eccentrics for you.
Abs are and pecs are surprisingly sore... not sure what from...
Left quad tendon feeling much better.
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
60 min walk/hike
Fairly sore all over, despite the light loads used yesterday, eccentrics for you.
Abs are and pecs are surprisingly sore... not sure what from...
Left quad tendon feeling much better.
morning mobility work
knee over toes heel elevated split squat at 60 degrees - 2 x 40 secs
single leg calf raise, controlled eccentrics, BW 3x15
single leg bent knee calf, controlled eccentrics, BW 3x15
60 min walk/hike
1109
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 21, 2021, 04:16:09 am »
Sunday 14th January 2021
Still sore, achey left quad tendon and heels.
Time to change up my protocols
Nice chill session today - loaded DI FM, hooked up blue tooth speakers and put on LoFi Lounge & Chill station
and just had a great relaxing session
<a href="http://www.youtube.com/watch?v=1l992miRvyU" target="_blank">http://www.youtube.com/watch?v=1l992miRvyU</a>
----
Waking stretches and mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
glute bridge ISO holds - 2x1 min
---
Rotating sets between each
Leg extension ISO on balls of feet, stretched range against bench leg 2x1 min
seated band clams - XXheavy band + rogue light band 3 x 40 secs
single leg calf raise, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
single leg bent knee calf, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
band dislocates Rogue light band 3x15
barbell curl - controlled 20kg 3x15 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 2x12 @ RPE 7
Single leg squat, eccentrics down to bench - BW 2x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps
Jefferson curl 20kg x15+ 40sec stretched hold
stretch
-----
94min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
Still sore, achey left quad tendon and heels.
Time to change up my protocols
Nice chill session today - loaded DI FM, hooked up blue tooth speakers and put on LoFi Lounge & Chill station
and just had a great relaxing session
----
Waking stretches and mobility work
Tendon health
knee over toes heel elevated split squat at 60 degrees - 2 x 1min
glute bridge ISO holds - 2x1 min
---
Rotating sets between each
Leg extension ISO on balls of feet, stretched range against bench leg 2x1 min
seated band clams - XXheavy band + rogue light band 3 x 40 secs
single leg calf raise, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
single leg bent knee calf, controlled eccentrics, on single 20kg bumper plate - 10kg weight vest x 15, SSB 30kg 2x15
band pull apart, palms up - high to low, diagonal left, diagonal right - Rogue light band 2x10 each direction
band dislocates Rogue light band 3x15
barbell curl - controlled 20kg 3x15 @ RPE 7
wrist curl - hold at top - 20kg x12, 22.5kg 2x12 @ RPE 7
Single leg squat, eccentrics down to bench - BW 2x15
band Monster walks - Iron Edge XXHeavy + Rogue light band 2x 20 steps
Jefferson curl 20kg x15+ 40sec stretched hold
stretch
-----
94min walk/hike
start of walk - backward walking up a 20-30 degree sloped path x 2.5 mins
middle of the walk -
backward walking up a 30-35 degree sloped path x 2.5 mins
1110
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: February 21, 2021, 04:14:46 am »
Sunday 21st February 2021
Week 0
Height - 5'8.5"
weighed - 87.4kg, 192.7lbs
waist - 36.75 inches
hip = 41
upper thigh = 26
Right calf = 16
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.2%
back on the fat loss track - goal is sub 30 inch waist.
I estimate I would be around 70+kg, 155lbs by then.
Will take at least 6 months
Still doing intermittent fasting
here is my graph on the TDEE app on my phone - calories vs weight. Been charting both daily for a while now
3000 calories I gain weight, 2500 I maintain or lose slowly
Week 0
Height - 5'8.5"
weighed - 87.4kg, 192.7lbs
waist - 36.75 inches
hip = 41
upper thigh = 26
Right calf = 16
Neck = 15 7/8
Wrist = 6 5/8
Tanita scale bodyfat% = 22.2%
back on the fat loss track - goal is sub 30 inch waist.
I estimate I would be around 70+kg, 155lbs by then.
Will take at least 6 months
Still doing intermittent fasting
here is my graph on the TDEE app on my phone - calories vs weight. Been charting both daily for a while now
3000 calories I gain weight, 2500 I maintain or lose slowly