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Coges

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Re: Two Hands Two Feet
« Reply #2175 on: August 10, 2022, 08:55:23 pm »
0
09/08/2022

Squats (knee sleeves, no belt)-
20 x 10, 60 x 5, 80 x 3, 95 x 4, 85 x 7, 7

Back Ext-
bw x 10, 10

Bench-
20 x 10, 40 x 5, 60 x 1, 70 x 6, 65 x 8, 60 x 6

Quick in and out today. Total of 39 mins.


10/08/2022

1 hour stretching. Have been neglecting stretching completely lately and my hips and lower back feel horrible. Just shitty. Did a variety of stretches from the feet up and legs felt pretty good afterwards. Not great though and I know it will take some time before it sticks.


11/08/2022

Have been getting some pain in my right foot on various occasions. First happened after my first run in some new shoes a few months back and now it seems to be recurring. Have put all basketball and running training on hold. Not sure if just due to the shoes and some other tight shoes that I've been wearing or something more sinister. Going to get it checked out. Will train today as the weight lifting itself doesn't seem to negatively impact it but just need to be careful when walking dogs and what shoes I'm wearing.

*Edit- Going to modify the lifting program. Potentially 2 lower days and then have 2 separate upper days. Not sure. I'm mindful of some recent injuries and want to give more time to warming up and the necessary flexibility work rather than just marching through the squat sessions and getting injured again.
« Last Edit: August 10, 2022, 11:22:49 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2176 on: March 02, 2023, 09:26:01 pm »
0
03/03/23

Been training on and off recently. Still active but not consistent. Averaging two martial arts classes a week though which is nice.

Did some testing today and yesterday to get back into a proper setup next week.

Yesterday-
Bench- 85x2
Squat- 100x3 (sleeves and belt)

Today-
Overhead Press- 60x1
Deadlift- 140x1 (mixed grip)

*edit- Also did some VJ testing. Standing VJ is just over 20" (box jump with straight legs). Finished today's session with some DB presses, rows and a massive arm pump.

Loose plan is 4x gym sessions, 2x martial arts, run and swim.  Lessgo!

« Last Edit: March 02, 2023, 09:40:38 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2177 on: March 05, 2023, 05:00:23 pm »
+1
03/03/23

500m swim- swim time of 15 mins, total time of 25 mins. I can swim fast but can't swim slow or for long. I want to build up to a continuous 2k over the next year.

04/03/23

90 min Hapkido class. We spent about 45 mins practicing throws (i.e. Judo) and wrestling. Absolutely stuffed after this one. 

05/03/23

Rest day. 
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Coges

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Re: Two Hands Two Feet
« Reply #2178 on: March 05, 2023, 10:43:31 pm »
0
06/03/2023
BW- 97.5 (about 8-10kgs too fat)

Warm Up-
Sled push/pull- sled +20kg x 25m x 3

OHP-
bar x 10, 30 x 5, 42.5 x 5, 5, 5

Squat-
bar x 10, 60 x 3, 75 x 5, 5, 5

Hamstring Curl- 3x8@30kg
Machine Press- 3x8@40kg
DB Lat Raise- 2x10@10's

Weighted Hamstring Stretch- 2x30s+10kg
Weighted Hip Flexor Stretch- 2x30s+10kg


*Edit- PM - 90 min Hapkido class. Pretty easy one tonight. No too strenuous.
« Last Edit: March 06, 2023, 07:41:28 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2179 on: March 08, 2023, 07:05:24 pm »
+1
08/03/23
BW- 97.5

Bench- 3x5@60
Deadlift- 1x5@100

Not feeling it at all today. Both lifts felt super heavy. Haven't had great sleep the last week or so and have been managing that with extra caffeine. It might be catching up with me. 

On a positive note I had two dunk attempts after my sons ball training last night. Missed both but they were off 2-3 steps and I back ironed them with nearly my entire palm over the rim. That's roughly a 27-28" vert off a few steps whilst still being way too fat. Leads me to see positive things ahead. 
« Last Edit: March 11, 2023, 01:38:20 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2180 on: March 11, 2023, 01:46:44 am »
0
11/03/2023

Bench- 3x5@60

Squats- 2x5@70

Super low energy the last couple of days. Today is somewhat better so got at least the basics in. Both felt pretty solid.

Shot some hoops with my son for about 30 mins after too.
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Re: Two Hands Two Feet
« Reply #2181 on: March 13, 2023, 05:03:47 pm »
0
12/03/23
BW- 96.4kg

Run Day-
2.54km in 14:17 (1- 6:14, 2- 5:27, 3- 4:46)
1.01km in 6:39

Started running with the intention of just going slow. Legs felt great and so did breathing. Focused a little more in cadence and foot placement. All of a sudden I was running faster than usual but still felt great. The more I focused the easier it got. Legs still felt great right to the end but the lungs caught up and I ended it at 2.5k. Wanted to hit 3 but just didn't have it. Walked for a bit then did a slow 1km as I was ages from home. After the 1km still had to walk another 1k to get home as well.

13/03/23
BW- 96.6kg

Had plans to lift today but ended up at a lake with my wife doing some kayaking and SUPing. Spent just under an hour in the water paddling around and covered 2.6km. Doesn't sound like much but my shoulders and wrists were wrecked. Stretched at night and will push lifting back one day.
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Coges

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Re: Two Hands Two Feet
« Reply #2182 on: March 13, 2023, 05:06:52 pm »
0
14/03/23
BW- 96.9kg

I'm at that sticking point with my weight right now. I've struggled to get under 96 for a while now. It used to be a breeze to blow past that and end up sub 95 but I feel I need to be a little more determined at this point. Have my food set for the week to go full bro mode (chicken and rice) and see if I can blow past this and end up sub 95 by the end of the week. 

Training:

BTN Press-
bar x 10, 30 x 5, 35 x 5, 40 x 5 (strangely this feels better than a normal overhead press)

Squats-
bar x 10, 60 x 5, 80 x 3, 100 x 5 (sleeves only)

EMOM x 10- 2 chins, 2 dips, 4 deep knee bends (felt surprisingly easy so wlil increase to 3, 3, 6 next time).

Stretching:

1.a) 1/4 ATG SPLIT SQUAT- 4 1/4 reps equals one rep. Complete 5 each leg.
1.b) LONG LUNGE PULSE- 3x10- 4 sec hold on each rep
1.c) HERO POSE- 3x10s

2. FRONT SPLIT CHECK-IN- 1x60s
« Last Edit: March 14, 2023, 06:14:16 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2183 on: March 14, 2023, 06:42:37 pm »
+1
15/03/23
BW- 96.7kg

Got some jumps in last night after my sons basketball training. Legs were somewhat fatigued from the squats earlier in the day but felt ok. Just didn't have any juice. Was only getting mid palm above the rim so just backironed everything. Woke this morning and quads are sore AF. Little disappointed bodyweight didn't drop more but that's ok. Just stay consistent and the loss (gains) will come.

Training:
Bench-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 80 x 5 (RPE 7.5)

Cross Bench Pullover- 15kg x 5, 5, 5 (3s pause at bottom)
French Press- 15kg x 5, 5, 10kg x 5 (4 x bottom range 1/2 reps equals 1 rep)

Doneski.

*Edit- Ended up doing a 45 minute kickboxing class. Finished with a 1-10 then 10-1 burpee ladder and then 40s push ups (20s down/20s up). Totally stuffed. 
« Last Edit: March 15, 2023, 04:29:21 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2184 on: March 15, 2023, 04:34:06 pm »
0
16/03/23
96.6kg

This weight cut is pissing me off. Ate 2,700 cals yesterday but have been averaging 2,500 all week which normally would have put me into the early 96's or below 96. I'm definitely moving enough and even at 2,700 my deficit is likely 700-800. I'll keep at it obviously and if it doesn't budge more this week I might up the calories a bit and see if that helps. Taking a day off the weights today but will train hapkido tonight.

*Edit- Gave myself a bit of a reality check this afternoon. In relation to the cut I think I need to lower my expectations and increase my standards. I've done the BMR and TDEE stuff before but have long since forgotten and have always reverted to 2500 cals as it's a round number and has always produced quick and easy results.  So my BMR is 2000 and TDEE is 3,300 based on 45-120 minutes of elevated heart rate activity per day. I walk my dogs for 60-90 minutes every day in addition to one or two training sessions. On some days that's 3-4 hours of elevated heart rate. Looking at this there's every chance I'm well under doing it on the calories and setting myself unreal expectations for weight loss and performance. Going to increase the cals to 2800 (500 deficit), lower my expectation on fat loss to half a kg/week and see how we go. Have been feeling sore and tired AF these last few days so I'm taking today off completely with a cheat day (not full cheat but will end up around 3,500 cals) and will get back into it tomorrow.
« Last Edit: March 16, 2023, 03:37:51 am by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #2185 on: March 16, 2023, 05:15:39 pm »
0
17/03/23
BW- 97.7kg

Ended up at 4,000 cals yesterday. Little higher than I wanted but it'll do. Feeling pretty good this morning though. Will get back to 2800 from here on and see how the performance and the weight cut goes.

Strength Training-

Deadlift- Top set of 120x5

Incline DB Bench- 27.5x8, 25x12, 22.5x8

DB Hammer Curl- 4x10@10kg
DB French Press- 4x10@12.5kg

Deadlifts felt great! Did a set of 5 at 100 last week which felt horrible. This weeks 120 was about a 7.5/10 on the RPE scale. Really surprised. Aldo the DB bench was pretty good too. Was aiming for a top set of 4-6 reps so probably could have gone to the low 30s DBs. Will hit that next time for sure.

Stretching:

1.a) HORSE STANCE 3x5- 4 sec hold on each rep
1.b) SIDE SPLIT PUSHUPS 3x5- 4 sec hold at top of each rep.
1.c) PANCAKE QL COMBO – 4s hold in each position
1.d) INTERNAL ROTATION HOLD- 4s hold each leg

2. PANCAKE CHECK IN- 1 SET x 60s
« Last Edit: March 17, 2023, 02:33:28 am by Coges »
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Re: Two Hands Two Feet
« Reply #2186 on: March 25, 2023, 10:57:06 pm »
0
Super busy week with work so didn't make any Hapkido sessions. Only made two gym sessions which is shit. Need to get back to training in the AM to make that happen.

22/03/23
96.1kg

Squat-
110 x 3

Circuit- EMOM x 5
Dip- 3
Chin- 3
Deep knee bends- 6

24/03/23
95.9kg

Bench-
85 x 4

Deadlift-
140 x 3

Assault Bike-
15s on/45s off x 5

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Coges

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Re: Two Hands Two Feet
« Reply #2187 on: March 26, 2023, 10:36:35 pm »
0
26/03/23

Easy Run-
5.02km in 36:42

Think I finally know what an easy run feels like. Running at between 6:45 and 7:30 pretty much the entire time and the legs never felt tired and the lungs never felt strained. Legs were a little fatigued right at the end but this was pretty cool. Really want to do another triathlon at the end of this year so will keep up the slow and easy running and gradually increase the time.

SUP-
1.55km in 28:51

Fell once but was good enough to land on the board. Really enjoying the stand up paddle boarding. It's a unique challenge.
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Re: Two Hands Two Feet
« Reply #2188 on: March 27, 2023, 01:56:25 am »
+1
27/03/23
BW- 96.8 (Had a massive day of eating with some beers on Sat- still reverting back)

Power Clean + Front Squat
bar x 5, 40 x 2, 50 x 1, 60 x 1, 70 x 1

Squats
60 x 5, 80 x 3, 100 x 1, 110 x 5 (knee sleeves only)

Power clean felt very crisp. Pretty sure my all time best is 90kg and today I felt like I could have easily gotten 80. Good to leave some in the tank though.
 
Squats were a legit 9 RPE. Depth and form was good though. Face was completely red with veins popping everywhere. Might start using a belt again for my top sets.

Evening Training-
90 minute Hapkido class. Pretty intense class. Spent heaps of time wrestling and throwing which normally would have killed me but my recovery was pretty good. Need to keep up with this running as I think it will make a massive difference going forward.
« Last Edit: March 27, 2023, 07:54:17 pm by Coges »
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Re: Two Hands Two Feet
« Reply #2189 on: April 03, 2023, 06:14:04 pm »
0
29/03/23
96.6

Incline DB Press-
Top set of 30s for 6

Face Pulls-
3x15

Didn't write this one down and pretty much forgot what I did. I know I hit the 30kg DBs for 6 on incline bench and probably did some french press or something else as well.

31/03/23

Clean DL-
90x3x3 (using straps)

C&J-
20x2, 40x1, 50x1, 60x1, 65x1

Seated Hamstring Curl- 2x12
Back Extension- 2x15

Couch Stretch- 60s/side

02/04/23
97.2kg

Run- 5km in 35:30 @7:06

These runs are still feeling good. Kept my HR in zone 2 except for the last minute or so when I just wanted to get the 5k done.

03/03/23
96kg

I'm playing in a masters basketball tournament this weekend over Easter. Caught up with the guys last night for a scrimmage and we played 4 on 4 and then 3 on 3 for just over an hour.  Body held up great and I'm still jumping over people. Hit some nice shots and am looking forward to getting some proper games in on Friday and Saturday.
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