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Having COVID is bad long term even if you don't die, I hear many people have long term breathing problems when exercising, even well after recovery
So I would get vaccinated, but it's too late now.

SuNday 29th August 2021

Whole body is sore, but especially my lower body

Wasn't feeling it, so an active rest day

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, posterior shoulder/cuffs, and front delts
Lying TFL and hip flexor stretch

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Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Spanish squat ISO - at 80 degree knee angle - 2x 45 secs

Heel elevated front step down - 6 inch step + bumper plate in oly shoes -  x 20
Split squat - narrow stance BW x 20
High bar squat - heel elevated 20kg bumper plate + oly shoes- 20kg x20
Safety bar squat - 30kg x3, 35kg x20 (+5kg)

2/10 upper patella pain on first few reps of step down, 2/10 quad tendon pain on first few reps on the rest.
Intense VMO burn on the last 5 reps of the heel elevated high bar squat!
Kinda crazy that you don't feel it anywhere else but the VMO.
Upped SSB 5kg, still pretty easy and it still does not make me breath that heavy.


rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20
B) Tibialis raise - Wall tib raise x20, SSB + oly shoes - 30kg x10, 50kg x8, 60kg 3x8 @ RPE7
C) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x 45 sec ISO, BW x 20, 30kg x 20

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Single leg reverse hyper - rhythmic, ballistic - BW x 35

stretch

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6 hours later

Lateral hamstring stretch
Prone front to side leg raise - right side only - 2x 18 reps
Wall sit at 60 degree knee angle - 2 legs, x 45 secs, 2x 1min

Let me think of another way of doing this.
I think you said that:

If I burn more calories than I eat (estimation of the day I'm assuming, as you can't workout after dinner) it should burn the extra fat off. Won't that put my daily calorie intake in the negative.

If that is what we want, is there like a duration of exercise relation to amount of calories burned example skipping for 10 mins burns a certain amount, 20 mins a certain more amount, etc. Can this method not achieve that.

Then do some 6 pack workout to bring the definition of the abs and obliques and bring waist size down.

Exactly - you want to be in a negative calorie deficit to lose fat!!!!!!!
-500 calories each day = 1 pound of fat dropped. You need a negative 3500 total each week to drop 1lb of fat

It doesn't matter where the deficit comes from. Just living life, walking around and doing stuff does it as well as sprint intervals without killing your system


see how low this kid's skinfolds are, he walks around like that all year round as a teen....
Get to that level and you know your lean as hell, and your abs will show without even flexing 
he got Hydrostatic Tested at  4.4% bodyfat

<a href="http://www.youtube.com/watch?v=vG2LRYG8OSg" target="_blank">http://www.youtube.com/watch?v=vG2LRYG8OSg</a>

Saturday 28th August 2021

Sore quads, posterior chain and calves when I woke up, but felt fine later on

left quad tendon and right achilles insertion feels worse, so I overdid things yesterday....
too much load for quad tendon, and overstretched the right achilles ROM wise

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Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 10 secs each till 1min x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 1 min - 30 secs actively pulling legs inwards, 30 secs pushing legs outwards
Heel elevated front step down - 6 inch step in oly shoes - +2.5kg (opposite arm of working leg) x 20
Split squat - narrow stance BW x 20
High bar squat - 20kg x20
Safety bar squat - 30kg x20

heel elevated step down using a small plate on the step, which stressed the upper patella a lot more on my left leg, in a good way.

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - no elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg

Mild leg shake

B) SSB single leg calf raise - arm supported - 0.5 inch elevated elevation in oly shoes - BW x20, 30kg x 20
30 sec ISO above neutral x 70kg, 70kg

regressing back to minimal elevation to avoid right achilles tendon compression against the heel bone

C) SSB split squat ISO - arms supported -  at 90 degree leg angle, rear legs straight - 20 sec ISO x 30kg,
30 sec ISO x 50kg, 55kg, 55kg

that was pretty hard

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Dribbling, ball control drills, jumps x 25 mins

- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- same, but with a dribble up  - 1x5 each arm with a 10sec rest
- low intensity Euro step drill against wall - RL with right hand and LR with left hand
- low effort pogo jumps 2x20
- 3 short series of low intensity march skips
- 3 short series of low intenisty lateral skips with arm swing
- 3 step jump LR/RL  - jumping 6-12 inches x 3 sets
- single leg jump off 1 step approach 3x3 each leg - jumping 6 inches
- vertical jumps 3x4 - sub maximal

no pain in any of the jumps

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Single leg reverse hyper - rhythmic, ballistic - BW x 30

stretch

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6 hours later

Calf raise - single leg - bent knee x 45 sec ISO x2, straight leg x 45 sec ISO x2
no elevation - 2 legs - bent knee x 30, straight leg x 30
single leg - bent knee x 25, straight leg, elevated  x 25 - 2 sets each

Wall sit at 70-80 degree knee angle - 2 legs 45 secs x 2
Peterson step down BW x20
Bulgarian split squat BW x 20

It's both you need to lose fat types, the internal type is pretty bad for health.
It will come off first, mostly all gone by the time you get to 10% bodyfat

When your waist doesn't stick out you know it's gone.

Until the fat you can pinch, skinfold wise is the same as your penis and back of your hand everywhere, you still have plenty of fat

Wednesday 25th August 2021

Glutes/hips feeling deep down bruised DOMs, but I felt good after soft tissue work.
Seem to recovering well despite training everyday so far, despite how much soreness I have my body feels powerful and strong

Things are finally looking up, all my tendons feeling better and better, I'm getting lighter/leaner and my strength is going up steadily

----
Morning mobility work and upper body stretches

Pre workout -  Soft tissue work on feet, TFL, adductors, glutes, thoracic spine, lats and front delts
Lying TFL and hip flexor stretch

---

Tendon health - rehab - fasted

bodyweight - with winter clothing and shoes 87+kg

broom handle behind the neck press, pushing backwards into shoulder dislocate stretch position x20 + stretch and then each lat by leaning to each side for 45 secs each x 2 sets
split squat ISO, rear leg straight, at 90 degrees - x 45 secs
lunge style TFL stretch  2x45 secs

front step down - 6 inch step - BW x 20
ATG splits squat BW x 20

rotating sets - 1 mins rest
A) SSB single leg, bent knee soleus calf raise - arm supported - in oly shoes - explode up, 2 sec eccentric - BW x20, 30kg x 20, 65kg x 10
70kg 2x10 @ RPE 8

Explosive now. Will move up to 75kg next time

B) SSB single leg calf raise - arm supported - 1 inch elevated in oly shoes - explode up, 2 sec eccentric - BW x20 (full range), 30kg x 20 (full range), 65kg x 10
70kg 2x10 @ RPE 8

C1) SSB front Lateral step down - moderate stance width to heel touch - oly shoes on 6 inch step -  BW x10, 50kg x10, 70kg x10, 90kg 2x12 @ RPE 8  (+5kg, +1 set)

Not too hard, but 2/10 upper left leg patella pain at 90kg, so will stay here until it goes down. 90kg is still decently heavy, it's like doing 1/4 squats with 180kg, but less back stress and more glute strength needed.
Core was worked decently as well.
Eventual goal is 1.5x bodyweight, so around 110kg when I'm under 75kg. That should be plenty strong enough upper range strength and tendons

C2) SSB Bulgarian split squat - oly shoes, single arm supported - 1 min rest between sides - controlled down, explode up
heel off the ground, big toe curled down - BW x8, 30kg x6,
60kg 2x8 @ RPE 8 (+2 reps, +1 set)

Felt good, no pain. Kept heel off the ground to strengthen the feet some more. And toe up on the way down, curled down, explode through big toe on the way up.
Will go up to 65kg next time.

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Dribbling, ball control drills, jumps x 25 mins

- jump shots and hook shots against the wall - 1x5 each arm with a 10sec rest
- jump shots and hook shots against the wall, with a small hop  - 1x5 each arm with a 10sec rest
- 2 short series of low intensity march skips
- 2 short series of low intenisty lateral skips with arm swing
- low effort pogo jumps 2x20
A) 1 step jump LR/RL - jumping 6 inches x 2 sets
B) 3 step jump LR/RL  - jumping 6-12 inches x 2 sets - higher on second set

didn't get much dribbling in as it was after sunset and I didn't want to make too much noise.

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Sissy squat 50% ROM, 90 degrees knee angle - rhythmic, ballistic - BW x 30
Single leg reverse hyper - rhythmic, ballistic - BW x 30

stretch

app is called Adaptive TDEE Calculator

https://play.google.com/store/apps/details?id=com.shumate.tdeeCalculator&hl=en_AU&gl=US

weigh and record everything you eat, only way to be sure your eating less than you consume
so forget fasting and eat at a decifit every day for a week.

You can use intermittent fasting so you can have a few large meals concentrated around a certain time of the day.
That is how I eat, 2 large meals at night after training.
No different to normal eating, but I prefer eating large meals, since the act of eating tends to cause you to be more hungry

On android there is an app that you input your weight every morning and calories consumed that day and it will give you your TDEE after a few weeks
eat 500 calories less than that and you will lose 0.5kg a week