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Author Topic: Two Hands Two Feet  (Read 818358 times)

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Coges

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Re: Two Hands Two Feet
« Reply #2100 on: December 20, 2020, 04:54:09 pm »
0
Quote from: LBSS on December 18, 2020, 10:54:17 am
maybe it'd be better to back off on heavy-duty stretching, if you're hurt and you're just thinking about "getting through most of it"?

That's a fair comment. What I've noticed the last few days is that I feel 100% better after one of these sessions. They follow a fairly structured set up including warm up, some strength component and an intensification exercise right at the end. My problem comes from back to back strength and end of range strength exercises. Doing squats then single leg good mornings was the main cause of this "injury". I've done this before with good mornings and jefferson curls.

I'm now doing kneesovertoesguy's dense strength program plus the stretching. Going to use this next 2-3 months to rebuild and get back to a better state.     
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Coges

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Re: Two Hands Two Feet
« Reply #2101 on: December 21, 2020, 07:03:31 pm »
+1
Have been training and doing the stretching sessions. Just not logging. Lots of family and work stuff right now so will get back to logging in the new year.

Merry Christmas all.
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Coges

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Re: Two Hands Two Feet
« Reply #2102 on: January 03, 2021, 09:27:03 pm »
+2
Happy New Year boys!

Pretty stoked for this year to come. Have my first three months blocked out to properly rebuild my body and get to my leanest state ever. Have had some hip, back and elbow problems the last 6-12 months and am finally getting that shit sorted. I'm restarting the kneesovertoesguy Dense Strength today for the first three month block. Going to be great for work capacity and body comp. Currently sitting at 96.3kgs. Waist is around 36" and realistically need to get to probably mid 80s or a 33" waist to get as lean as I want. Eating basically a meat based diet right now which is too easy. 90-95% meat and eggs with some cheese and the occasional veggie thrown in. No energy lags or cravings which is great.

Training to come later. 

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Coges

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Re: Two Hands Two Feet
« Reply #2103 on: January 04, 2021, 03:55:28 pm »
+1
04/01/2021

2021 Season 1- Session 1
BW- 96.3

Dense Strength - Session 1

Patrick Step Up- 10 x 10 @ bw (EMOM- alternating legs)

Seated GM- 5 min timer- bar x 20, 30 x 10, 35 x 5

Wall Tibialis Raise- 20" from wall- 5 min timer- 15, 15, 10, 10, 10, 10, 10 (70 total reps)


Range Intensive Session

Foot Juggle x 2  mins
Front Stretch Kick Series x 2- leg swings, iso hold, pulses, stretck kicks

ROS Jefferson Curl (toes elevated)- 3x5@6kg
ROS Donkey Calf Raise (toes elevated)- 3x10
Hanging Tuck L-sit- 3x15s
Natural Leg Extension (shoulders to bench)- 3x5

Long Lunge Hold- 2x60s (no rest between legs  :'()

Head to Toe Pulses- 3x30 (no rest between legs)

Front Split Check In - (see below- pretty much the same depth as late last year but with a greater level of comfort- this is also a 10s check in whereas I probably should have stayed here for 60s to get some more range)
Standing Pike- 60s

« Last Edit: January 05, 2021, 05:23:51 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2104 on: January 05, 2021, 05:23:35 pm »
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05/01/2021

2021 Season 1- Session 2
BW- 95.4

Dense Strength - Session 2

5 Minute Timer
Chin Up- 3, 3, 3, 3, 2
Ring Dips- 3, 3, 3, 3, 2

5 Minute Timer
Smith Curls- 6kg DBs x 5, 5, 5, 5
French Press- 10kg x 10, 10, 5, 5

Range Intensive Session

Foot Juggle x 5 mins

Standing Hip Grinder - 10 reps/side
Piriformis Stretch- 1 min/side
Alt Grip Lat Lean Away- contract relax method- 30s stretch each side with 15s contraction x 3
Standing Calf Stretch- 1 min/side
Floor Shoulder Series
Floor Quad- 1 min/side

Elbows felt great till the chin ups. Going to need to see someone again about these.
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Coges

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Re: Two Hands Two Feet
« Reply #2105 on: January 05, 2021, 05:30:49 pm »
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06/01/2021

Interesting note on bodyweight lost so far. This time last week I was 98.9. This morning I am 94.7. No alcohol and 99% carnivore since Monday (goal is to limit/exclude alcohol altogether and stay mostly carnivore). I know some of that will be water but what's interesting is yesterday I weighed in at 95.4 and ate approx 3,100 cals (239 protein, 232 fat, 40 carbs) and this morning I'm 94.7. I'm dreaming of hitting low 90s by the end of next week but we'll see.   

2021 Season 1- Session 3
BW- 95.4

Dense Strength - Session 3

ATG Split Squat- 10 x 5 EMOM Alternating Legs

Range Intensive Session

Dynamic Trunk Extension 1x10
Dynamic Side Bend 1x10
Deficit Extensor Stretch 1x30s

ROS Sit Ups- 3x5
Flat Bench Snatch- 3x10 (dowel only)
Hanging Scap Circles- 3x3 assisted

Elevated Bridge Hold- 2x30s
Eagle Grip Hang- 2x15s
Spine Flexion Stretch- 2x30s

Have also been doing some hip internal rotation strengthening. Very basic stuff but the difference is immediate. Massive cramping on the initial holds some some decent DOMS but this is very cool as I have huge issues especially on the right side from when I tore my hip flexor over 10 years ago.
« Last Edit: January 06, 2021, 12:49:33 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2106 on: January 06, 2021, 06:30:45 pm »
+1
07/01/2021

Pizza and beer last night. Got caught out for time and got lazy with food. No stress but hilariously my bodyweight this morning was 97.4. Nearly a 3kg swing. Will be interesting to see the rebound for tomorrow. 
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Coges

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Re: Two Hands Two Feet
« Reply #2107 on: January 10, 2021, 11:51:30 pm »
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Have been crook the last few days. Lethargic, headache, etc. Got tested. Nothing. Still trained but no real effort being put in.

Felt better yesterday and spent all morning in the garden (4 hours) in the sun and then trained in a hot garage. Bad idea. It was 30+ degrees here and the garage would have been 36-40. Mild case of heat stroke last night and felt like absolute rubbish. Feeling ok today but taking a day off. Will get back into it tomorrow.

Worst part is have been eating mainly carby foods to make me feel better. Back up around 98 which I know is about 4kg of water. Will get that sorted out over the next few days.
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Coges

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Re: Two Hands Two Feet
« Reply #2108 on: January 13, 2021, 04:47:08 pm »
+1
Training is back on track. Have been super busy and haven't had time to log. Good news is that bodyweight is back down to 95.4.

I may have inadvertantly joined a basketball team last night too lol. Mate I used to play with asked me to fill in. Came off the bench in both halves and although I was wrecked I actually played really well. Had a massive block against the backboard in the first half from a baseline drive and had a tip dunk in the second half  :ibjumping: :wowthatwasnutswtf:. Ridiculous. Our guy drove and layed the ball up and it rolled around and sat on top of the rim. 1 step into a DLVJ and I slammed it back with the left hand. Was hilarious to hear the reaction from both benches.

This year I really wanted to focus more on martial arts again which I will but this might be a nice outlet for some competition with a bit of fitness added at the same time. Sore AF today though. Had a new pair of shoes that I have worn once before. Nike Alphadunk. Complete Shite! If I'm going to play again I need to get something else.     
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Coges

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Re: Two Hands Two Feet
« Reply #2109 on: January 20, 2021, 05:22:35 pm »
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Still training. Have been super busy so not logging sessions right now.

Also back on the cold showers. Aiming for 5 mins morning and night which has been on track the last couple of days.

Also doing a hard cut till the end of Jan. PSMF style. Training is going to be more volume than anything. I'm 96kg today and want to be 90 in 10 days time  :headbang:
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Coges

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Re: Two Hands Two Feet
« Reply #2110 on: January 24, 2021, 10:27:02 pm »
+1
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!
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maxent

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Re: Two Hands Two Feet
« Reply #2111 on: January 24, 2021, 11:11:58 pm »
+1
Quote from: Coges on January 24, 2021, 10:27:02 pm
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!

you're killing it.
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Training for balance in GPP and SPP.

Coges

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Re: Two Hands Two Feet
« Reply #2112 on: January 24, 2021, 11:22:09 pm »
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Quote from: maxent on January 24, 2021, 11:11:58 pm
Quote from: Coges on January 24, 2021, 10:27:02 pm
Still PSMF'ing. Have been renovating the house (painting and flooring) so workouts have just been 20-25 minute bodyweight circuits of chins, dips and split squats.

Bodyweight is down to 93.6 and waist is at 35.75". I'm 4 days in to pretty excited to get through the next 6 days and hit 90kg!!!

you're killing it.

Thanks mate. Wish I'd done this ages ago. So much easier than a full cut.
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Coges

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Re: Two Hands Two Feet
« Reply #2113 on: January 28, 2021, 04:11:40 pm »
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Morning weight down to 92.6 today. First time under 93 in ages. Waist is also nudging closer to 35". 2 days left on this hard cut of proper PSMF of 90% protein at 1200-ish cals. Going to get below 92 by Feb 1 then moderate a bit more from there to eventually get back under 90.
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Coges

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Re: Two Hands Two Feet
« Reply #2114 on: January 30, 2021, 10:20:40 pm »
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31/01/2021

Finished my 12 day cut at 91.7kgs so 4.6kg lost. Realistically probably 2.5-3kg water and the rest fat. Visibly much leaner though. Waist is now 34.8 which is awesome. I seem to lose an inch off the waist for every 2kgs of weight I cut. Having a free food day today and am getting back on board tomorrow. The goal now is to get down to under 34" waist and maintain that for a few weeks. I will then bulk from there. Will be more measured with the food and will probably only do 2-3 PSMF days a week and the rest meat based with as much protein as possible.

I've also been doing an awesome workout. It's a Dense Strength model with is a Real MVMT thing. Similar to EMOMs. On the minute I am doing 3 chins, 3 dips and 6 deep knee bends (heels elevated bodyweight squats). The pump is insane and I have been able to complete it the last three days. Also did another round with a 15kg DB attached with just 1 chin and 1 dip per minute. Was easy. The goal is to increase the reps over time on this one to 5, 5 and 10. Going to rock that 3-4 days a week and see how I go. Will also add more structured upper body work in while I continue the heavy stretching. I have 4 weeks left on the certificate and they will be a sprint to the finish so should be intense.
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