1186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2017, 08:03:02 am »
Dude watch carefully there is an exultant as fuck fist pump after the gong goes.
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1187
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2017, 10:26:14 am »
I'll definitely think about including them, though for now I'm happy to keep back and grip training relatively separate.
1188
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2017, 09:19:08 am »
10-04-17
Morning BW - 77.1kg
Soreness: Calves, glutes, delts, tris
Deadlift
70 x 5
80 x 5
90 x 3
105 x 10 [+5kg, +4 reps! Switched to mixed grip after 4 reps and that are life easier. Will bring straps for top sets now]
100 x 3
Was sharing the DL platform with four other dudes and I got impatient so I moved on before doing the rest of my back off sets.
Front Squat
40 x 5
52.5 x 3, 5, 7, 4, 6, 8 [easier than last time, perhaps because I skipped some DLs]
Chins
BW x 8, 6, 3, 3 [about 90s rest. Top set PR and then a mega crash in endurance after that, woof]
Neutral grip lat pulldowns
45 x 6
39 x 10, 9, 8
32 x 12
Did these with a pause at full contraction and stretch and got an outrageous lat pump.
DB Row
26 x 8, 7, 7
DB Holds
36/hand x 10s, 10s, 10s
Suitcase Hold
28 x 15s, 15s, 15s
Calf Press
52 x 8
73 x 12
79 x 10
86 x 9
79 x 10, 9
Kneeling Cable Crunch (different cable set with different numbers)
32.9 x 10
28.4 x 14, 14, 14
Hollow Body Hold
BW x 10s, 10s, 10s, 10s
Deadlift [went back to get some more volume in]
92.5 x 3
80 x 4, 4
Grip, unsurprisingly, completely dead at this point.
Notes
Ridiculously pleased with the deadlift top set! Need to be conscientious about straps and doing extra grip training, now, though. Decent workout overall. Yay for good sleep.
Got a haircut after the workout and I had A Lot of hair off, which will probs have a non-negligible impact on scale numbers.
Diet
Kcal - 3392
Carbs - 308g
Protein - 205g
Fat - 169g
Morning BW - 77.1kg
Soreness: Calves, glutes, delts, tris
Deadlift
70 x 5
80 x 5
90 x 3
105 x 10 [+5kg, +4 reps! Switched to mixed grip after 4 reps and that are life easier. Will bring straps for top sets now]
100 x 3
Was sharing the DL platform with four other dudes and I got impatient so I moved on before doing the rest of my back off sets.
Front Squat
40 x 5
52.5 x 3, 5, 7, 4, 6, 8 [easier than last time, perhaps because I skipped some DLs]
Chins
BW x 8, 6, 3, 3 [about 90s rest. Top set PR and then a mega crash in endurance after that, woof]
Neutral grip lat pulldowns
45 x 6
39 x 10, 9, 8
32 x 12
Did these with a pause at full contraction and stretch and got an outrageous lat pump.
DB Row
26 x 8, 7, 7
DB Holds
36/hand x 10s, 10s, 10s
Suitcase Hold
28 x 15s, 15s, 15s
Calf Press
52 x 8
73 x 12
79 x 10
86 x 9
79 x 10, 9
Kneeling Cable Crunch (different cable set with different numbers)
32.9 x 10
28.4 x 14, 14, 14
Hollow Body Hold
BW x 10s, 10s, 10s, 10s
Deadlift [went back to get some more volume in]
92.5 x 3
80 x 4, 4
Grip, unsurprisingly, completely dead at this point.
Notes
Ridiculously pleased with the deadlift top set! Need to be conscientious about straps and doing extra grip training, now, though. Decent workout overall. Yay for good sleep.
Got a haircut after the workout and I had A Lot of hair off, which will probs have a non-negligible impact on scale numbers.
Diet
Kcal - 3392
Carbs - 308g
Protein - 205g
Fat - 169g
1189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 09, 2017, 08:25:06 am »
09-04-17
Morning BW - 77.8kg (makes sense. Despite eating well above my target yesterday, I reckon my activity was also well above average)
Soreness: lats, glutes, hamstrings, minor in arms and chest
OHP
Bar x 8
30 x 6
35 x 5
40 x 3
45 x 4 [+2.5kg -1 rep]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12 [+1 rep]
Incline Bench
25 x 6
32.5 x 5
40 x 3, 5, 7, 4, 6, 8 [bit of a grind on last rep of the 8 set]
Dips
BW x 8, 6, 5, 5, 5
Lateral raise superset with rear delt flyes and then facepulls
Lateral raise
7 x 10, 10, 10
6 x 11, 10
5 x 10, 10
Superset w/
Rear delt fly
5 x 12, 12, 12
Then facepulls
5.7 x 14
7.9 x 12, 12, 12
Notes
Decent sleep, but woken up a bit early by outside noise. Solid workout. Big leap on Incline, though last time it was very easy. OHP felt heavy, but that's a notoriously fickle lift, so I'm still pleased with 4 reps and solid volume work. My delt are dead.
D'oh, forgot to do mah curls.
Diet
Kcal - 3053
Carbs - 288g
Protein - 185g
Fat - 124g
Morning BW - 77.8kg (makes sense. Despite eating well above my target yesterday, I reckon my activity was also well above average)
Soreness: lats, glutes, hamstrings, minor in arms and chest
OHP
Bar x 8
30 x 6
35 x 5
40 x 3
45 x 4 [+2.5kg -1 rep]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12 [+1 rep]
Incline Bench
25 x 6
32.5 x 5
40 x 3, 5, 7, 4, 6, 8 [bit of a grind on last rep of the 8 set]
Dips
BW x 8, 6, 5, 5, 5
Lateral raise superset with rear delt flyes and then facepulls
Lateral raise
7 x 10, 10, 10
6 x 11, 10
5 x 10, 10
Superset w/
Rear delt fly
5 x 12, 12, 12
Then facepulls
5.7 x 14
7.9 x 12, 12, 12
Notes
Decent sleep, but woken up a bit early by outside noise. Solid workout. Big leap on Incline, though last time it was very easy. OHP felt heavy, but that's a notoriously fickle lift, so I'm still pleased with 4 reps and solid volume work. My delt are dead.
D'oh, forgot to do mah curls.
Diet
Kcal - 3053
Carbs - 288g
Protein - 185g
Fat - 124g
1190
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 08, 2017, 10:22:31 am »
Eats some vegetables, dude.
1191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 08, 2017, 10:14:33 am »
08-04-17
Soreness: lats, upper back, bis/tris, chest
Squat
Bar x 8
50 x 5
60 x 2
72.5 x 5
80 x 3
90 x 7 [fuck yes! +5kg and +2 reps. Filmed it and depth is good]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 10 [quite a few in the tank, tbh]
Deficit DL [standing on 10kg plate]
60 x 5
70 x 5
77.5 x 3, 5, 7, 4, 6, 8 [hard part was kind of more cardio than anything, in a way]
Machine Hack Squat [took some getting used to]
50 x 6
40 x 6, 8, 8, 8
Prone Leg Curl
36 x 8
32 x 10, 10, 8
Kneeling Cable Crunch
32 x 10
36 x 10, 10, 10
Hollow Body Hold
BW x 10s, 10s, 10s [form a lot better, i.e. just shoulders off the ground rather than more of my back. Abs pretty wrecked from crunches so kinda weak]
Calf Press machine
39 x 10
52 x 10
73 x 12, 12, 12 [no reason to neglect calves. Got deep stretch at bottom]
Notes
Slept wonderfully last night. To answer LBSS, I just kind of have 1 week every 6 or so that is like this. Perhaps this case was because of change of brand of same medication that I'm not, but I'm not sure.
Awesome workout! Thrilled with that squat top set.
Diet
Kcal - 4505
Carbs - 444g
Protein - 217g
Fat - 203g
Food is pretty awesome. I am extremely, extremely full.
Soreness: lats, upper back, bis/tris, chest
Squat
Bar x 8
50 x 5
60 x 2
72.5 x 5
80 x 3
90 x 7 [fuck yes! +5kg and +2 reps. Filmed it and depth is good]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 10 [quite a few in the tank, tbh]
Deficit DL [standing on 10kg plate]
60 x 5
70 x 5
77.5 x 3, 5, 7, 4, 6, 8 [hard part was kind of more cardio than anything, in a way]
Machine Hack Squat [took some getting used to]
50 x 6
40 x 6, 8, 8, 8
Prone Leg Curl
36 x 8
32 x 10, 10, 8
Kneeling Cable Crunch
32 x 10
36 x 10, 10, 10
Hollow Body Hold
BW x 10s, 10s, 10s [form a lot better, i.e. just shoulders off the ground rather than more of my back. Abs pretty wrecked from crunches so kinda weak]
Calf Press machine
39 x 10
52 x 10
73 x 12, 12, 12 [no reason to neglect calves. Got deep stretch at bottom]
Notes
Slept wonderfully last night. To answer LBSS, I just kind of have 1 week every 6 or so that is like this. Perhaps this case was because of change of brand of same medication that I'm not, but I'm not sure.
Awesome workout! Thrilled with that squat top set.
Diet
Kcal - 4505
Carbs - 444g
Protein - 217g
Fat - 203g
Food is pretty awesome. I am extremely, extremely full.
1192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 07, 2017, 08:49:23 am »
07-04-17
Morning BW - 77.3kg
Bench
Bar x 15
30kg x 5
42.5kg x 8
50kg x 6
55kg x 4, 4, 4
52.5kg x 5
50kg x 6
45kg x 7
42.5kg x 17
OHP superset w/ Neutral grip chins
OHP
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8
Chins
BW x 3
+5 x 3
+10 x 2
+5 x 3, 3
+2.5 x 3, 3, 3
Pendlay Row
42.5 x 10, 10, 10, 8, 8
DB Incline Bench
16 x 10, 10, 10, 8, 8
DB Curl superset w/ PJR Pullover
Curl
10 x 11, 11, 9, 8
PJR Pullover
16 x 12, 12, 12, 12
Notes
Shitty sleep again so was a bit more sluggish than I'd've liked. Bench felt kinda heavy, which I suppose does make sense, but there were reps in the tank. OHP at same weight as last week since training max only up by 2.5kg, but it was much easier. Pushing the same weights harder is progress in my books.
Diet
Kcal - 3437
Carbs - 344g
Protein - 186g
Fat - 134g
Morning BW - 77.3kg
Bench
Bar x 15
30kg x 5
42.5kg x 8
50kg x 6
55kg x 4, 4, 4
52.5kg x 5
50kg x 6
45kg x 7
42.5kg x 17
OHP superset w/ Neutral grip chins
OHP
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8
Chins
BW x 3
+5 x 3
+10 x 2
+5 x 3, 3
+2.5 x 3, 3, 3
Pendlay Row
42.5 x 10, 10, 10, 8, 8
DB Incline Bench
16 x 10, 10, 10, 8, 8
DB Curl superset w/ PJR Pullover
Curl
10 x 11, 11, 9, 8
PJR Pullover
16 x 12, 12, 12, 12
Notes
Shitty sleep again so was a bit more sluggish than I'd've liked. Bench felt kinda heavy, which I suppose does make sense, but there were reps in the tank. OHP at same weight as last week since training max only up by 2.5kg, but it was much easier. Pushing the same weights harder is progress in my books.
Diet
Kcal - 3437
Carbs - 344g
Protein - 186g
Fat - 134g
1193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 05, 2017, 06:15:06 am »
05-04-17
Morning BW - 77.3kg
Soreness: moderate pretty much everywhere
Slept better than k have been recently last night, which is A+
Diet
Kcal - 3267
Carbs - 233g
Protein - 216g
Fat - 155g
06-04-17
Morning BW - 77.6kg
Had a big ol' sleep. Have a bit of a throat tickle/cough, but I reckon it'll clear up.
Diet
Kcal - 2933
Carbs - 214g
Protein - 167g
Fat - 149g
Morning BW - 77.3kg
Soreness: moderate pretty much everywhere
Slept better than k have been recently last night, which is A+
Diet
Kcal - 3267
Carbs - 233g
Protein - 216g
Fat - 155g
06-04-17
Morning BW - 77.6kg
Had a big ol' sleep. Have a bit of a throat tickle/cough, but I reckon it'll clear up.
Diet
Kcal - 2933
Carbs - 214g
Protein - 167g
Fat - 149g
1194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2017, 11:26:52 am »
Accessory sets volume analysis
Vertical pulling
18
Horizontal pulling
17
Horizontal pushing
8
Triceps
7
Biceps
12
Legs
4
Abs
13
Lateral delts
10
Rear delts
6
This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).
Thoughts
There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.
My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.
Vertical pulling
18
Horizontal pulling
17
Horizontal pushing
8
Triceps
7
Biceps
12
Legs
4
Abs
13
Lateral delts
10
Rear delts
6
This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).
Thoughts
There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.
My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.
1195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2017, 08:09:52 am »
04-04-17
Morning bodyweight: 76.9kg
Soreness: Quads, glutes, abs, upper back/traps/neck
Superset bench w/ DB Row
Bench
30kg x 8
40kg x 3
45kg x 5
50kg x 3
57.5kg x 8
55kg x 3
50kg x 5
47.5kg x 3
45kg x 5
42.5kg x 3
40kg x 16
DB Row [strict, and a bit higher angle than usual]
18kg x 5, 6, 7, 8
22kg x 6, 6, 6, 6, 6 [all easy, just to get some blood flowing and keep shoulders nice, and extra funsy volume]
CGBP [hands like 1.5-2" from inside knurling, but I fiddled around with it a bit]
25kg x 6
30kg x 5
35kg x 3, 5, 7, 4, 6, 8 [very easy, but I don't really like the lift. Might move grip out, so that it's "closer grip" rather than "close grip" as such]
Superset chins w/ Lateral raise
Chins
BW x 4, 4
+6kg x 3
+4kg x 3
Lateral Raise
6kg x 10, 10, 10, 10
Superset cable pushdown w/ DB curl
Cable pushdown
14.7kg x 12, 12, 12, 11
DB Curl
10kg x 10, 10, 8, 8
Notes
Good workout. Happy to have smashed the bench top set, though I'm not surprised given that I hit 55x3x5 last time. Very much looking forward to two days fully off to recover, as I am feeling very much in need of it.
Diet
Kcal - 3234
Carbs - 265g
Protein - 181g
Fat - 124g
Morning bodyweight: 76.9kg
Soreness: Quads, glutes, abs, upper back/traps/neck
Superset bench w/ DB Row
Bench
30kg x 8
40kg x 3
45kg x 5
50kg x 3
57.5kg x 8
55kg x 3
50kg x 5
47.5kg x 3
45kg x 5
42.5kg x 3
40kg x 16
DB Row [strict, and a bit higher angle than usual]
18kg x 5, 6, 7, 8
22kg x 6, 6, 6, 6, 6 [all easy, just to get some blood flowing and keep shoulders nice, and extra funsy volume]
CGBP [hands like 1.5-2" from inside knurling, but I fiddled around with it a bit]
25kg x 6
30kg x 5
35kg x 3, 5, 7, 4, 6, 8 [very easy, but I don't really like the lift. Might move grip out, so that it's "closer grip" rather than "close grip" as such]
Superset chins w/ Lateral raise
Chins
BW x 4, 4
+6kg x 3
+4kg x 3
Lateral Raise
6kg x 10, 10, 10, 10
Superset cable pushdown w/ DB curl
Cable pushdown
14.7kg x 12, 12, 12, 11
DB Curl
10kg x 10, 10, 8, 8
Notes
Good workout. Happy to have smashed the bench top set, though I'm not surprised given that I hit 55x3x5 last time. Very much looking forward to two days fully off to recover, as I am feeling very much in need of it.
Diet
Kcal - 3234
Carbs - 265g
Protein - 181g
Fat - 124g
1196
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2017, 08:38:59 am »
03-02-17
Soreness: QUADS, minor in pecs/delts/tris/lats
Deadlift
60kg x 5 [last 3 paused]
70kg x 3 [paused]
80kg x 5
90kg x 3
100kg x 6
95kg x 3
90kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 12
Front Squat
32.5kg x 5
40kg x 3
50kg x 3, 5, 7, 4, 6, 8 [last set was probably easier than the 5 or the 6 set, but, oof, this was hard]
Neutral grip chins
+5kg x 4, 4, 4
BW x 4, 3
DB Row [strict]
24kg x 8, 8, 8, 8
Hollow Body Hold [first two sets arms at side, last set stretched out behind, woof that's tough]
BW x 20s, 20s, 10s
Plank
BW x 30s, 30s
Notes
Very happy to get 6 reps at two plates on the deadlift. All that was done double overhand. Also quite pleased with the chins, since my upper back is fairly fatigued in general + specifically from deadlifts and front squats which both really put it to work. Going to keep going at +5kg to try to push strength up now.
The ab wheel was nowhere to be seen
Core needs work, though I suppose it's also in a rough spot fatigue wise. Sleep has been pretty crappy recently, as I've been waking up around 5am and having trouble getting back to sleep, so hopefully recovery will improve as that returns to normal.
Diet
Kcal - 2777
Carbs - 277g
Protein - 178g
Fat - 128g
those 2s and 7s are tripping me out, man
Soreness: QUADS, minor in pecs/delts/tris/lats
Deadlift
60kg x 5 [last 3 paused]
70kg x 3 [paused]
80kg x 5
90kg x 3
100kg x 6
95kg x 3
90kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 12
Front Squat
32.5kg x 5
40kg x 3
50kg x 3, 5, 7, 4, 6, 8 [last set was probably easier than the 5 or the 6 set, but, oof, this was hard]
Neutral grip chins
+5kg x 4, 4, 4
BW x 4, 3
DB Row [strict]
24kg x 8, 8, 8, 8
Hollow Body Hold [first two sets arms at side, last set stretched out behind, woof that's tough]
BW x 20s, 20s, 10s
Plank
BW x 30s, 30s
Notes
Very happy to get 6 reps at two plates on the deadlift. All that was done double overhand. Also quite pleased with the chins, since my upper back is fairly fatigued in general + specifically from deadlifts and front squats which both really put it to work. Going to keep going at +5kg to try to push strength up now.
The ab wheel was nowhere to be seen
Core needs work, though I suppose it's also in a rough spot fatigue wise. Sleep has been pretty crappy recently, as I've been waking up around 5am and having trouble getting back to sleep, so hopefully recovery will improve as that returns to normal.Diet
Kcal - 2777
Carbs - 277g
Protein - 178g
Fat - 128g
those 2s and 7s are tripping me out, man
1197
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2017, 05:47:19 am »
Facepull
...
Also, yeah, I know there's no direct pulling work on this day
.
Meh, you know what I meant, no heavy/Lat/mid-back involving stuff.
Morning weight: 76.9kg
Waist at narrowest: 33.5" (85cm)
Waist measurement reduction is, I reckon, due to using the tape measure that came with the scale. It's one of those that links back up with itself to make measuring waists/arms etc easier. So this is new baseline benchmark.
Edit: instead of assuming that I went and used my previous tape measure which said 34"/86.5cm. Neat
1198
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2017, 08:12:58 am »
02-04-17
Soreness: QUADS, Upper back/erectors, abs
OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11
Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8
Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]
Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10
w/
Rear delt flye
6kg x 10, 8
5kg x 10
then
Facepull
5.7kg x 12
3.4kg x 14, 10
Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8
Notes
Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.
Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.
Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g
Have a scale now, so will start tracking morning BW.
Soreness: QUADS, Upper back/erectors, abs
OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11
Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8
Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]
Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10
w/
Rear delt flye
6kg x 10, 8
5kg x 10
then
Facepull
5.7kg x 12
3.4kg x 14, 10
Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8
Notes
Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.
Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.
Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g
Have a scale now, so will start tracking morning BW.
1199
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 01, 2017, 10:06:47 am »
01-04-17
Soreness: everywhere upper body
Squat [AMRAP sets bolded]
Bar x 8
50kg x 4
67.5kg x 5
77.5kg x 3
85kg x 5
80kg x 3
77.5kg x 3
72.5kg x 3
67.5kg x 5
62.5kg x 5
60kg x 10
Deficit Deadlift [first two sets standing on 20kg, rest on 15kg (couldn't quite get back flat on the larger plate)]
52.5kg x 5
62.5kg x 5
72.5kg x 3, 5, 7, 4, 6, 8 [last set was tough]
Leg Press
60kg x 6
100kg x 8, 8
80kg x 15, 15 [good pump here]
Kneeling Ab Wheel
BW x 12, 10, 9, 9
Kneeling cable crunch
19.3kg x 10
26.1kg x 10, 10, 10 [not sure I have quite got the hang of this, but I kind of liked it anyway]
Notes
Decent workout. Back soreness meant deadlifts were tricky, but that's part of the programme I suppose. Might be more prudent to do Pendlay rows before a rest day, though, and something a little less total body before squat/DL day.
Walking up stairs is currently very difficult, woof.
Also, forgot to note that I moved my bench grip out a bit yesterday.
Diet
Kcal - 2783
Carbs - 250g
Protein - 178g
Fat - 94g
Soreness: everywhere upper body
Squat [AMRAP sets bolded]
Bar x 8
50kg x 4
67.5kg x 5
77.5kg x 3
85kg x 5
80kg x 3
77.5kg x 3
72.5kg x 3
67.5kg x 5
62.5kg x 5
60kg x 10
Deficit Deadlift [first two sets standing on 20kg, rest on 15kg (couldn't quite get back flat on the larger plate)]
52.5kg x 5
62.5kg x 5
72.5kg x 3, 5, 7, 4, 6, 8 [last set was tough]
Leg Press
60kg x 6
100kg x 8, 8
80kg x 15, 15 [good pump here]
Kneeling Ab Wheel
BW x 12, 10, 9, 9
Kneeling cable crunch
19.3kg x 10
26.1kg x 10, 10, 10 [not sure I have quite got the hang of this, but I kind of liked it anyway]
Notes
Decent workout. Back soreness meant deadlifts were tricky, but that's part of the programme I suppose. Might be more prudent to do Pendlay rows before a rest day, though, and something a little less total body before squat/DL day.
Walking up stairs is currently very difficult, woof.
Also, forgot to note that I moved my bench grip out a bit yesterday.
Diet
Kcal - 2783
Carbs - 250g
Protein - 178g
Fat - 94g
1200
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2017, 05:50:24 pm »
31-03-17
Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17
Supertset OHP+Chins:
OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]
Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3
Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]
DB Incline Bench
12kg x 8
16kg x 8, 8, 8
Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10
Notes
A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard. Am doing the 5 day routine, so it's squats/leg day tomorrow.
Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17
Supertset OHP+Chins:
OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]
Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3
Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]
DB Incline Bench
12kg x 8
16kg x 8, 8, 8
Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10
Notes
A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard. Am doing the 5 day routine, so it's squats/leg day tomorrow.