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Quote from: Coges on March 07, 2017, 06:02:18 pm

Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

Ball game last night. First run in 3-4 weeks and went ok. The other team had no one over 6ft so rebounds and putbacks were easy. They are an off season footy team playing basketball so it ended up getting rough. I dropped my shoulder and ran straight through a guy in the last minute when he tried to hip and shoulder me. He ended up doing a side flip and landing on his back on the court. Most satisfying moment of the game.

And at that point I knew they were screwed

Quote from: Coges on March 08, 2017, 05:02:04 pm

Quote from: Mutumbo000 on March 07, 2017, 11:28:57 pm

Quote from: Coges on March 07, 2017, 06:02:18 pm

Waist measurement of just over 34" this morning which is probably the lowest in 7-8 years since I used to weigh in the low 80s. Pretty stoked about that. Weight is stable around the 89 mark.

Nice!

Thanks mate. It's surprising to see it so low so quickly as I was 35-36 only 2 months ago. Don't really know how low I should aim. Am tracking weight as well but imo waist is more important.

That's good stuff. How much of the waist drop do you think is due to dropping the beers/alcohol? Agree with you as well with the waist. Weight is just a number. Body composition is what is most important and the waist is one of the best indicators of that.

Good question. It's all due to dropping the alcohol. Not necessarily due to the calorie content of whatever I was drinking but the associated behaviours. I haven't had any junk food though (maccas, chocolate, tim tams, ice cream, cakes, etc) since Feb 8 though and this is made much easier by not drinking.

Side note- I have had a few beers last weekend and a few vodkas the weekend before but it's much more controlled and only 2-3 drinks at a time. Also, my wife is making some awesome cacao and coconut cream ice cream and sugar free cakes and stuff like that so that's helping out by still being able to have something sweet that doesn't involve refined sugar.

Pull ups feel harder than chin ups to me. I think it works slightly different muscles as well. Pull ups are more back/lats while with the chin ups it feels like the arms do more work than the lats. Both are good exercises though.

18/03/2017

Warm Up- skipping, scap and shoulders, dynamic stretches, wrists, bodyline drills

Ring Dips- bw x 6, 6, 3
Pull Ups- bw x 6, 6, 4

Deadlift- 60 x 5, 80 x 5, 100 x 5, 120 x 5
Foot supported L-sit- x 30s x 3

Struggling with getting workouts in at the moment which I think is an issue with defined goals. Even squatting and deadlifting aren't as important right now. Will be making workouts a staple in the AM next week so that should solve half the problem though.

Funny today though. I know my feet are massive problem areas. Especially given the amount of times I have sprained my ankles and had foot injuries during my basketball career. Before training I gave Kit Laughlin's foot sequence a go on my right foot. As a tester I didn't do the left. First of all the knee pain I'd had for the last 2 days went away. Secondly my glute activation was through the roof. Left knee still sore as fuck. Took the dog for a quick 1.5k run after training and even then my running form on the right side was night and day when compared to the left. Glute super active, forefoot striking with great balance. Did the left side when I got back home and the difference was immediate. This is a keeper and will be a permanent fixture for the medium term future.

Have given myself the weekend off with regards to food and drink. Was getting a little itchy last week and feel like I've been under eating somewhat. Haven't had that much aside from 2-3 beers each night and a couple of my wife's unbelievable cupcakes but it's enough. Have a wedding tomorrow that will be thoroughly enjoyed then it's back on the straight and narrow.

27/03/17- 5.45am

Warm Up-
skipping, scap, shoulders, wrists, bodyline drills
CTW Handstand x 30s
Handstand entries x 10
RTO Support x 20s

Pull Ups x 7, 6, 5
Ring Dips x 5, 5, 4

Front Squat- bar x 10, 40 x 5, 60 x 5, 80 x 5
Floor Supported L-sit x 20s x 3

Tuck Front Lever x 10s, 8s, 10s
Push Ups x 8, 8, 8

66 minutes all up.

Up at 5.30 and in the gym by 5.45. Took me some time to fully wake and the warm ups may have been slightly half arsed but no doubt this will get better as I get used to being up this early again.

The above is pretty much the basis for my training for the next 6-8 weeks. 3 days per week with an additional "fun" day if I can fit it in.

RTO & Handstands
Pull Ups- aim for 3x8 then add weight
Ring Dips- aim for 3x8 then add weight
Front Squat, deadlift, backsquat- top set of 5
L-sit progression
Front Lever progression
Push Up progression

Main goal are to get some consistency in and build some work capacity again. Training in the AM allows me the freedom to run or do something else of an evening too.

Lifting goals are to build to both 3x8 bodyweight reps for pull ups and dips and add 20kg respectively to front squat, deadlift and back squat. This pretty much brings me back to parity with my normal strength levels for those lifts so shouldn't be too difficult.

The "fun" day would be some oly style lifting at the local gym with some bro work in.

Ball game last night. Interesting game for me. I wasn't feeling particularly athletic before the game. Got there with 3 minutes to go and had 3 warm up shots. Once I warmed up I was fine but it forced me to change the way I play and think more outside my normal confines as a player. Put my first hook shot up in pretty much forever. Was using my body to great advantage on both ends and am kicking myself that I haven't been using the tip in for longer. I have started using the tip more this year and it is pretty much the easiest way to score points. There was one guy on the other team who was super athletic. 6'4, well built, super quick and had massive hang time. Was a good contest to go up against him even though I got beat a few times and I'm sure he was holding back a bit.

Two of the guys on my team had a few dunk attempts after the game and I couldn't resist joining in. My first attempt I apparently took off from the edge of the key and had all the height but lost control of the ball at the last moment. Felt like I was flying. Should have gone with two hands and I would have smashed it. 2nd attempt my left knee buckled a bit on the run up and I pulled the plug after that. Still felt great to be jumping to a decent level again.