Total loss so far - weight 22.6kg 50lbs Waist 10.25 inches BF% Tanita 11.7%
Interesting - all my measurements went up by exactly the same amount as last week. Anyway 3 weeks of pigging out, time to get back to leaning down again
Shouldn't be too hard as eating 2k calories makes me full, but I've force feeding myself above this late into the night. Earlier to bed will fix this... I'll probably dump a lot of water and food weight and be under 80kg
My TDEE spread sheet has me at a 2725 average calorie burn for the last 4 weeks. Phone app TDEE is at 2446, but not enough weeks to average things out yet Fitbit Charge 3, 28 day average is 3000 with heart rate monitor turned off (except when I'm doing soft tissue work), so about 11% inflated Garmin Vivo fit 3, 3 week average at 2500, 8% under
So about 2200-2300 on rest days and 3000-3100 or so on training days
Plan to eat 1800 on rest days and 2300 on training days. Eating a straight 2000 everyday could work as well, but less refueling on training days.
Lower body still pretty sore. Right groin area has a slight strain
Soft tissue work for whole body, less for lower body - just quick session today
bodyweight at home without shoes = 81+kg
BBall practice session at WLC outdoor courts - 75 mins
10 mins dribble drills, 10 mins shooting drills then high intensity moves, shooting and layups from 45 mins on - jumps, and trick dunks on 8 feet netball rims
No hops today, down 2-3 inches compared to last time. 2 days after heavy squats, that is to be expected.
Ehh making nice progress on inbetween the legs layup, off the dribble or a small lob, but still can't do a dunk like that on 8 feet :/ Lose control of the ball if I jump hard.
stretched lower body
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Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each band curls x12 to warmup forearm tendons Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest Dip shrugs - on corner of fence - BW x16 @RPE 6 inverted rows - undergrip - explosive - BW+5kg 3x6 @RPE 7 Straight bar dips - shoulder width grip to sternum - explosive - BW+5kg 2x7 @RPE 7
Might drop the straight bar dips as it does impinge my shoulders if i go down too deep....
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Back at home
Rotating sets between each exercise - 2 mins
High angle rows to ribcage - slight pause at bottom - barbell 20kg x12, 40kg x5 47.5kg 2x6 @RPE 8 40kg x10 @RPE 8
vertical wall ab wheel roll outs - pulling handles apart x12, 2x26 with hold at top Lying side abduction 6kg x13 @RPE 8 Barbell curl 20kg x5, 25kg 2x6 @RPE 8
stretch
resetting rows and curls to strict form
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16 hour fast
3300+ calorie burn - according to Fitbit Charge 3, with manual entries for weights 2588 for Garmin Vivofit 3 - with extra calories from weights added, BBall left as is.
thanks, was looking lighter, but I've been pigging it out the last 3 weeks and back over 80kg now :/
I've been forcing the food down as well, not like I've been hungry at all... at least I know my hormones are back to about normal now, as my body has seriously dialed back any hunger signals!
Ehh I felt better yesterday, my legs still feel unrecovered and achey depsite all the calories and rest....
Soft tissue work for lower body
bodyweight at home without shoes = 81.3kg
BBall practice session at WLC INDOOR courts - 67 mins
10 mins dribble drills, 10 mins shooting drills then high intensity moves, shooting and layups A few jumps
Got 1 good jump in, seemed a little higher than my current best off a slow run, fingers to 9'10 rim, then dropped off fast... Hammies were achey Started to land threes today, first time in ages. Got 4 in a row in one series... must be due to less fatigue
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max 3+ mins rest 105kg x4, 100kg x4, 95kg x4
115kg single felt hard, but in a good way. Should be around 90% of my e1RM training max. Felt like I could do a few reps with it.
Well this Verve SSB (EliteFTS SS Yoke clone) feels harder with heavy loads than my other SSB that I sold. Due to the higher bar and large pad position. It's like an ultra high bar squat with the weight placed forward like a front squat - based on research on the EliteFTS bar it's about 11% harder than a regular bar.
This group in Oly shoes - alternating sets 2 mins rest Single leg SSB Good Morning - arms supported 30kg x5, 32.5kg x12 each side back to back. Wall tib raise - body at 45 degree angle - in oly shoes BWx2, 2x8 @RPE 8 SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 82.5kg 2x8 @RPE8
On back, leg lowering ab move - lower back pressed against hands controlled eccentric - BW x12 @ RPE 8
stretch
=== 16 hour fast - Broke fast before weights with 5 graps and handful of nuts
3100+ calorie burn, according to Fitbit Charge 3 (HR monitor off), with manual entries for weights 3000+ for Garmin Vivofit 3 - "
legs and hips still sore. Still felt beat up in the morning, but started to get that powerful feeling in my legs later in the day. A wet and dreary day, decided not to train today.
---- morning mobility work stretches pre and post walk ---
45 min walk/hike middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins
----- 17 hour fast 2500+ calorie burn according to Fitbit Charge 3 - with heart rate monitor turned off 2200+ for Gamin Vivofit 3
I'll probably pig out again tonight and get on track tomorrow....
Calves, hammies and glutes still pretty sore. Not the best of sleep last night, late night, but I feel OK, just that funny feeling you get when you sleep late.
Soft tissue work for whole body, less for lower
bodyweight at home without shoes = 80.9kg
BBall practice session at WLC outdoor courts - 70 mins
10 mins dribble drills, 10 mins shooting drills then high intensity moves, shooting and layups from 40 mins on - jumps, and trick dunks on 8 feet netball rims
Despite having quite sore calves and hammies, and 2 days after squatting, I did feel powerful today. You can notice the difference in the squat training styles - in terms of recovery. Touching the 9'10" rim consistently now. Seems like my running 1 leg jump has also come up to the same level as my vertical now. Pogos felt effortless.
stretched lower body
-----
Resistance at the outdoor courts
3 level ext rotated band pull apart - to forehead, shoulder, sternum - light rogue band - dual strands x 10 each band curls x12 to warmup forearm tendons Light jump stretch band, curl grip rows x10
alternating sets - 2 mins rest Dip shrugs - on corner of fence - BW x15 @RPE 6 inverted rows - undergrip - BW+5kg x7, 2x6 @RPE 7 Straight bar dips - shoulder width grip to sternum - BW+5kg 2x7 @RPE 7
"+" = 15-20 secs rest Pushups on low bar 1.5 feet - closegrip BW+15kg x22 +5+4+3 @RPE 9
stretched pecs, lats and triceps
Add an extra 5kg plate in the backpack for all exercises and it didn't seem to have as much impact as I expected..
vertical wall ab wheel roll outs - pulling handles apart x12, 2x25 with hold at top Lying side abduction 6kg x11, x12 @RPE 8 Barbell curl 20kg x5, 25kg x14 @RPE 9.5 (+1 rep) 20kg x7 @ RPE 8
stretch
Form has gotten lax on Barbell curls so will reset things next time and not chase reps. I'm only doing them to make loading the squat easier So once I get 25kg x15 strict reps I'll just maintain.
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16 hour fast
3400+ calorie burn - according to Fitbit Charge 3, with manual entries for weights 2500+ for Garmin Vivofit 3 - with extra calories from weights added, BBall left as is.
Calves and hamstrings still pretty sore. Along with my pecs and front delts.
Soft tissue work for lower body
bodyweight at home without shoes = 79.5kg
BBall practice session at WLC outdoor courts - 60 mins
10 mins dribble drills, 10 mins shooting drills then high intensity moves, shooting and layups a few jumps, and dunks on 8 feet netball rims
No hops today.. 1-2 inches lower than last session, plus being a really hot day in the Sun doesn't help. Achey hamstrings. Terrible shooting, thanks upper body AMRAPS last session.
Sub-maximal explosive squats - stopping each set when bar speed slowed, and first hint of straining - circa 50% of rep max 4+ mins rest 90kg x7 - misload.... 85kg x6 80kg x7 80kg x6 70kg x7 --> started as form work, but changed to explosive after rep 2.
105kg single in warmups felt decent, so this new SSB can't be that much harder, but in some ways also easier. More stable. It took a while to get a feel for the new bar, as the pad and how it sits on the back is way different.
Was supposed to be straight sets of 7-6 with 80kg today, about 60-65% of training max and around 14RM. But I misloaded the bar, as it does weigh 10kg more... was wondering why it felt harder than expected... Then I just went with the flow and did descending load sets. This actually turned out better and way less boring than straight sets across! Makes it feel easier and faster as fatigue sets in, plus work a broader range of the force velocity curve
set 3 - best of the day in terms of form - 80kg x7 <a href="http://www.youtube.com/watch?v=XROKnNjVmxo" target="_blank">http://www.youtube.com/watch?v=XROKnNjVmxo</a>
This group in Oly shoes - alternating sets 2 mins rest RDL - to mid shin - hook gripped 60kg x5, 80kg x3, 80kg explosive 2x8 @ RPE 6 Wall tib raise - body at 45 degree angle - in oly shoes BWx1, 2x7 @RPE 9 SSB single leg calf raise - arm supported - both sides back to back - on 1 inch elevation - controlled eccentric, 70kg x3, 80kg 2x8 @RPE8 Split leg kneeling deadlift - soft touch to floor - rear leg, toe pointed down - BW x5, 20kg x5, 30kg x12 each leg back to back
ophhh Single leg deadlift was killer doing both sides back to back, abs hammered, will rest between each side next time... Been going too heavy on RDLs, so lowered weight to 80kg and moved it fast on the concentric, felt much more glute activation and less lower back.
facing down slope of garage - flat shoes SSB split squat - front foot elevated 3 inches - same side hand on rack each side back to back - 30kg x5, 40kg x10 AB wheel rollouts - knees bent BW 2x9 @RPE 7
SSB split squat felt good, no knee issues, so will slowly ramp the weight up. VMO was worked hard.
stretch
good energy even at the end of the session - might be due to sub-maximal work + grapes/nuts
=== 15 hour fast - Broke fast before weights with 5 grapes, 2 Brazil nuts, and a handful if macadamias and pistachio nuts
3100+ calorie burn for today, according to Fitbit Charge 3, not including weights 2900+ for Garmin Vivofit 3 - with manual entries for weights.
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