Author Topic: Reboot - get lean, get hops (Read 841295 times)

CoolColJ · « **Reply #75 on:** October 07, 2019, 01:12:42 am »

Monday 7th October 2019

54min walk
31 min walk at night

I feel down today, lacking energy, and sore in my posterior chain, a little achey in my upper body.

bodyweight shot back up to 95.2kg this morning

Water bloat rebound I think.

Dry fasted for 14 hours
3000 calorie burn
might just eat 1000-1200 calories

CoolColJ · « **Reply #76 on:** October 08, 2019, 02:30:57 am »

Tuesday 8th October 2019

posterior chain still brutally sore, but other than I felt OK
magnesium in my electrolyte drink gave me some really deep sleep. I can't recall when I even fell asleep

bodyweight without shoes - 94+kg

fasted

BBall practice session - 66 mins
dribble, shooting practice
Then 30 mins of all types of jumps, and lob dunk practise on 8 foot netball rims
And 1x3 jumps onto 24 inch wall, landing with straight legs

Hops about the same, soreness made things a bit more tough, but I felt OK.
Those lob and try dunk it intervals burn quiet a lot calories

--
resistance at the outdoor courts

pushups - feet elevated 2 steps x 11 - last rep hard
inverted row on stair railing - undergrip x8 - last rep not able to touch the bar

strength down a little I think

---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 20kg bar x 5, 40kg x5
controlled down, paused, explode up - 62.5kg x3

High bar squat 20kg bar x 5, 40kg x5
controlled down, paused, explode up - 62.5kg x 5

clean grip deadlift 62.5kg x 8 - 1 power clean, then 4 reps normal, 4 reps hooked grip

split leg deadlift 62.5kg x3 each side, with a minutes rest

high angle single arm row, elbow out 24kg kettle bell x 10
overhead press 20kg bumper plate x 11 - 10 sec hold at top on last rep
plank x 40 secs (hard)

Switched to wearing my Do-Win Oly shoes from like 10 years ago, hardly any wear on them, and still rock solid!
Squats felt way more stable and I can push against the ground way harder.
I'm adding 2.5kg to loads every workout, and hopefully by the time I reach 100kg I'll be able to front squat it as well
Bodyweight should be down to the low 80kg area by then.

Next time I'll do the split leg deadlifts before the clean grip deadlift. Way harder....
I like how it really forces you to shove that front leg hard into the ground to get the weight up.
I think it could help the single leg jump and just general first step and acceleration off a stand.

abs were roasted by the time I did the planks, quite hard!

===

3400 calorie burn for today, not including weights
probably eat 1400 calories over 2 meals.

CoolColJ · « **Reply #77 on:** October 08, 2019, 06:40:20 am »

Ehh ending up eating 2400 calories, which is a feast by my current standards, but still in a decent deficit

CoolColJ · « **Reply #78 on:** October 09, 2019, 03:57:37 am »

Wednesday 9th October 2019

posterior chain still sore but less so than yesterday.
Upper outter erectors sore from split leg deadlifts I think

bodyweight without shoes - 93.9kg

dry fasted

47 min walk

BBall practice session - 46 mins

Light session - just easy dribbling and mostly shooting jumpers
Dialing my shooting form in a bit.
add some extra calorie burn without feeling too boring

School holidays now, so went to the outdoor schoolyard court near my house - it has nets!
I shoot way better with nets on rims...

---

Some lower body tissue/release work later at home - youch

---

The rebound water weight post 3 day dryfast is starting to leave my system.
Hit 93kg clothed before dinner, so naked would be mid 92kg

20 hour dryfast today.

On target for a 3150 calorie burn
Ate 819 calories and feel stuffed! It's the 600g of cream corn soup $:-\$
400g boiled potatoes, 250g stir fry veges and 120g lamb cutlet

So may just go one meal today...

edit - ended up eating 1400 in total

CoolColJ · « **Reply #79 on:** October 10, 2019, 04:09:15 am »

Thursday 10th October 2019

Hamstrings still pretty sore, but the show must go on

Tissue/release work at home

bodyweight without shoes - 93.9kg

fasted

BBall practice session - 55 mins
dribble, shooting practice
Then 10 or so jumps and a few dunks on 8 feet netball rim.

Legs felt pumped up today so I expected a jump increase and finally, my left/right plant off a few steps has gone up!
Only 2 inches, about 2/3 hand over 9 feet. At least I'm showing some reactivity now

First few jumps against the 8 feet netball rim felt so much easier, easy elbow to rim.
Vertical jump still the same though...
Jumps dropped off fast though.

So VJ = 23 inches
Running LR jump = 25 inches

Legs are feeling a lot stronger as well.
Looks like my body has turned the corner and is starting to adapt to the fasting lifestyle and current frequency/volume of work, plus constant walking
Hoping for more frequent gains now, but I'm still on a huge calorie deficit

--
resistance at the outdoor courts

pushups - feet elevated 2 steps x 12 - last rep hard
inverted row on stair railing - undergrip x9 - last rep 2 inches off chest

Got stronger from 2 days ago, up a rep

---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 65kg x3

High bar squat 40kg x5, 60kg x1
controlled down, paused, explode up - 65kg x 5

powerclean 65kg x 1
split leg deadlift 65kg x3 each side, with a minutes rest
clean grip deadlift 65kg x 8 - 4 reps normal, 4 reps hooked grip

high angle single arm row, elbow out 24kg kettle bell x 11
overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep

First time I have skipped squat warmups with the bar and went straight to 40kg, which has felt really light.
I can't recall my warmups ever feeling this light ever.
60kg still feels heavy though

dropped the planks, as by the time I'm done with BBall, pushups, squats and deadlifts and press they are toast!

===

3350+ calorie burn for today, not including weights
probably eat 1500 calories over 2 meals.

Will likely start a 2 day fast tomorrow
Start as a dryfast for 24+ hours, and then start sipping my electrolyte drink and turn it into a water fast

Forecast is for rain the next 2 days, so fasting will help not needing to exercise as much, plus the health benefits

CoolColJ · « **Reply #80 on:** October 11, 2019, 06:14:11 am »

Friday 11th October 2019

A little stale feeling and achey all over, but mostly in my posterior chain.

dry fasted

BBall practice session - 43 mins

Light session - just easy dribbling and shooting jumpers

I had planned to walk, but I heard thunder rumbling, so drove to shops and planned just walk around there under cover

But on the way there I stopped at an outdoor court I used to play a lot on when I lived nearby.
It has nets now.
Felt sluggish, but went better as I warmed up. Shot well. Got a good sweat going.
Then the rain hit...

I saw a video of a 9'7" outdoor court that might be in my city, so I hope I can get an address of this court.
It will be nice to have a low rim for the future

---

21 min walk at shops

---
First day of 2 day fast

2850 calorie burn

Will dry fast till at least 11pm, about 24 hours without water till then, and 25-26 hours without food.
I'm feeling ok so far at 9pm so I may just dry fast till tomorrow for as long as I can

CoolColJ · « **Reply #81 on:** October 11, 2019, 08:58:06 pm »

Dryfasted up to about 30 hours last night, had trouble sleeping
So drank 1 glass of my electrolyte drink and another of plain water
And then fell asleep

The magnesium helps relax your muscles and get you to sleep

CoolColJ · « **Reply #82 on:** October 12, 2019, 07:53:47 am »

Saturday 12th October 2019

Still feeling a bit worked

fasted

stretches

51 min walk to park, and then a few laps around the grass field with rests every few laps.

---
ended fast at 46 hours - felt a bit light headed today and the electrolyte drink didn't help....

2750 calorie burn

ate 1500 calories
could have eaten less as I'm really full heading to bed!

CoolColJ · « **Reply #83 on:** October 12, 2019, 07:34:17 pm »

Sunday 13th October 2019

Week 8
Height - 5'8.5"
weighed - 92.6kg (-0.4) 204lbs
waist - 38.5 inches (-0.25)
hip = 42 5/8 (-1/8)
upper thigh = 26 7/8 (no change)

Tanita scale bodyfat% = 26.7 (-0.5%)

Total loss so far - weight 10.9kg 24lbs Waist 4 3/8 inches BF% Tanita 6.8%

Ehhh not much weight lost this week... might be holding a lot of water and glycogen from the spaghetti last night
No change in upper thigh as well, so may have gained some muscle mass.

--

Still really sore in my adductor hammie tie in area!
Left leg heel is sore as well

Will roll it out with a golf ball

CoolColJ · « **Reply #84 on:** October 13, 2019, 05:50:28 am »

Sunday 13th October 2019

Tissue/release work at home

bodyweight without shoes - 92.8kg

fasted

BBall practice session - 80 mins
dribble, shooting practice
Then 30 mins worth of jump and lob attempts etc

Started well, shot well, then try jumps... and no hops... 2 inches lower
My legs didn't feel good for some reason.
And my sore outer mid erectors seem to leak power

--
resistance at the outdoor courts

single leg calf raise eccentrics 2 x 6 (6 sec eccentrics)

pushups - feet elevated 20-24 inches
x10 - a rep in the tank
x8
inverted row on stair railing - undergrip
x9 - last 2 reps not able to touch chest on bar
x5

Hope the calf raise eccentrics can help my heel issues
Move pushups to higher elevation, low wall, so pretty much like an incline bench now
Regressed on inverted rows, might need more volume, so added an extra set

---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 67.5kg x3

High bar squat 40kg x5, 60kg x2
controlled down, paused, explode up - 67.5kg 3x5

split leg deadlift 67.5kg x3 each side, with a minutes rest
clean grip deadlift - lowered under control RDL style 67.5kg x 8 - 4 reps normal, 4 reps hooked grip

front squat support 90kg x20 secs

overhead press 20kg bumper plate x 12 - 10 sec hold at top on last rep
high angle single arm row, elbow out 24kg kettlebell x2
24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x6

released upper traps on loaded bar - painful..
stretch
banded elbow wall walk x 45 secs
<a href="http://www.youtube.com/watch?v=c4mvwP1r-P8" target="_blank">http://www.youtube.com/watch?v=c4mvwP1r-P8</a>

With how bad my jumps were , I wasn't sure if I should do some weights, but things felt decent and went well
60kg on squat warmups starting to feel light
Got carried away on backsquats trying a different bar placement, and did two more sets....feels much better, a little lower on the traps, rather
than right up on the neck

trying a new cluster method with the kettlebell rows.
The last set is supposed to be for 7 reps, but fatigue and burn killed that set. I did 11 reps last session.
It's kind alike rest paused stuff, very time efficient to get that amount of reps in.
I saw it in a study and it seemed to work well, but Myo-reps might better

overhead press is bothering my shoulders so will drop it

===

3500 calorie burn for today, not including weights
probably eat 1500 calories over 2 meals.

CoolColJ · « **Reply #85 on:** October 14, 2019, 04:17:13 am »

Monday 14th October 2019

Mild stale feeling, and sore all over.
But sore in a good way. Quads finally sore, and glutes.
Those split leg deadlifts sure hammer the glutes hard, similar to single leg kneeling deadlift
Left heel sore upon waking, but felt ok later in the day

52min walk noon
28 min walk late afternoon

Dry fasted for 19 hours
2900 calorie burn
eaten 830 calories so far

CoolColJ · « **Reply #86 on:** October 15, 2019, 04:54:03 am »

Tuesday 15th October 2019

Adductor, hamstrings and erectors still brutally sore!
Did a heavy duty release session on them, and other areas, felt better.

bodyweight without shoes - 92.2kg

fasted

BBall practice session - 70 mins

dribble, shooting practice, layups etc
Then a few jumps, still down 2 inches.
No neural drive today, plus soreness in posterior chain

stretch

--

had planned to do weights, but decided it wasn't a good idea after a few warmup pushups and inverted rows....

---

80 mins worth of walking, in the surrounding areas of the court and on grass fields, with lots of rests in places.
Didn't feel that long, time flies when your having fun

a few more stretches

---

23 hour fast today
3600 calorie burn

ate 1350 cals

CoolColJ · « **Reply #87 on:** October 16, 2019, 02:29:05 am »

Wednesday 16th October 2019

Feeling less sore, but still somewhat achey.
And a little drained from yesterday, so no weights today

bodyweight without shoes - 92.5kg

fasted

BBall practice session - 70 mins

dribble, shooting practice, layups etc
Did a few full court slow dribble layup intervals at the end

Shooting is getting better now, can sometimes string 3-4 shots of all types in a row
Having one rim on the court with a net helps!
Will be getting a Blacknet device within a few weeks once the guy has stock...

stretch

--

43 mins walking, with frequent rests

a few more stretches

---

20 hour fast today
3500 calorie burn

ate 1600 calories

CoolColJ · « **Reply #88 on:** October 17, 2019, 04:26:33 am »

Thursday 17th October 2019

Tissue/release work at home

bodyweight without shoes - 92.5kg

fasted

BBall practice session - 60 mins
dribble, shooting practice, intense moves and layups
About 10 jumps of all types

A little achey, but I jumped back up to my current bests.
Touched 9 feet off 1 leg, so new current best for that 20 inches

--
resistance at the outdoor courts

single leg calf raise eccentrics 2 x 8 (6 sec eccentrics)

pushups - feet elevated 20-24 inches
x12 - a rep in the tank
x8
inverted row on stair railing - undergrip
x8 +2+3+2 (20 secs rest between each cluster)

Pushups added 2 reps from last session, with one in the tank

---
back at home

facing down garage slope, in oly shoes

rotating sets between the squats
front squat 40kg x3 , 60kg x1
controlled down, paused, explode up - 70kg x3

High bar squat 40kg x5, 60kg x3
controlled down, paused, explode up - 70kg x5
regular reps - 90kg x5 (1 rep in the tank)

split leg deadlift 40kg x3, 70kg x3 each side, with a minutes rest
clean grip deadlift - lowered under control RDL style 70kg x 8 - 4 reps normal, 4 reps hooked grip

front squat support 100kg x30 secs

high angle single arm row, elbow out 24kg kettlebell x2
24kg kettlebell - 15 secs rest - x3/x4/x5/x6/x7

released upper traps on loaded bar - painful..
stretch
banded elbow wall walk 2 x 40 secs

Solid session. Squat warmups feeling lighter and lighter.
40kg feels like a toy.
I repped out 90kg on back squats to get an idea of my strength levels - felt decent and had a rep in the tank, maybe 7 reps if fresh, so predicted 1RM is about 110kg 242lbs.
But based on my vertical jump to bodyweight ratio, it should be 275lbs.
So I have some neural gains to make up.

Split-leg deadlifts feel a bit dangerous at these loads, so I might switch them to after deadlifts, and use lighter weights, higher reps and more explosiveness

100kg front squat support felt heavy as hell!

The kettlebell row cluster is sure working, outer shoulders look way larger since last week

I actually feel bigger all round, despite the fasting and massive calorie deficit...
Traps are much thicker and starting to get that curved look.

===

3500 calorie burn for today, not including weights
ate 1700 calories over 2 meals.

CoolColJ · « **Reply #89 on:** October 17, 2019, 06:39:30 pm »

Sweet, don't feel too sore, but a tiny bit drained.
Abs feel hammered from the frontsquat supports! Better than planks I think, kill 2 birds with one stone

My neck and forearms are nicely tanned so the Sun is no big deal, but yesterday I decided to wear a tank top for the first time and my white shoulders/upper arms and upper mid back are not.
So now I'm sunburnt, shoulders and lower upper back sore and red.... next squat session could be a bit painful, and welcome to skin peeling...

Gotta wear some sun screen next time

waist cracked under 38 inches this morning

Hope for another 0.25 inch by Sunday

Starting a 2 day dryfast today

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Author Topic: Reboot - get lean, get hops (Read 841295 times)

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops

CoolColJ

Re: Reboot - get lean, get hops