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Messages - Joe

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1216
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 15, 2018, 08:21:54 am »
15-01-18

Morning BW: 72.9kg [aim to weigh in next Monday <72.5kg]

Workout

Squat
Bar x Lots
50 x 5
65 x 5
85 x 5, 5, 5

OHP
Bar x 5
30 x 5
40 x 3
35 x 6, 6, 6

Chins
BW x 4
+15 x 3, 3, 3

Diverging Pulldown
57.5 x 10
50 x 12

Dips
BW x 13, 9, 6

Alternating Hammer Curls
12 x 13, 12, 11

Later...

Run - 3.88mi in 40:48
Avg HR - 158
First two miles easy (10:23, 10:38) third mile still easy, could say sentences, but a bit faster (9:30), then back to v. easy for rest of run.

Notes

Decent. Gonna try to get an easy run in later too.

Calves a bit sore during the run.

1217
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 13, 2018, 10:44:24 am »
13-01-18

Forgot to weight self again. I'll get into this habit again soon!

Workout

Run - 5.21mi in 54:38

Notes

Basic idea was 2 easy miles, 1 hard mile, 2 easy miles. The hard mile was 6:31, which is time I am happy with! It's not quite full out, but it was not at all easy.

Avg HR - 160, though HR during the mile was in the 190s and I apparently got up to 201. I kind of wonder if the wrist-based HR monitor is really that accurate. I'm getting a sense of what easy running feels like so I'm not too bothered, but I'm nevertheless suspicious.

I know I said I was going to lift but right now running is more fun so I decided to run. The gym sucks at the weekend too, so I may keep lifting to like 2xWeek and on weekdays for now.

https://runsmartproject.com/calculator/ this calculator says my 6:31 mile suggests a 22:12 5k. That'd be nice. That's like 7:10 pace. Sounds possible if hard. I reckon for now that I'm probably better over shorter distances than long because of time spent lifting and not doing cardio. Gotta get that base built up.

Further, that calculator also suggests I should be running my training at around 9:30 pace. If my max HR is above 200, as this suggests, then my running so far may have been too slow. I can usually recite some random lines of whatever while running 155ish, haven't tested much at 160, but perhaps easy/conversational could be faster at the moment than I'm giving myself credit for. Overanalysis of this is pointless since the data is potentially cruddy, but still.

1218
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 12, 2018, 06:33:59 am »
You ran 15 miles in new spikes? That seems painful.

1219
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 12, 2018, 06:33:18 am »
12-01-18

Morning BW: 72.8kg

Workout

Run - 3.66mi in 39:22

Avg HR - 148

Notes

Faster and longer than last run, though I guess this was fasted/morning rather than too soon after a meal. Feeling pretty good. Little bother from right ankle, so I think it is strengthening up nicely. May try to squat/lift in the morning and then run in the evening tomorrow. Should at least squat, though.

Looking forward to running consistent <10min/miles at <150 hr.

1220
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 12, 2018, 06:30:18 am »
Quote from: adarqui on January 11, 2018, 12:45:41 pm
Quote from: Joe on January 10, 2018, 04:06:39 pm
10-01-18

Forgot to weigh last two days

Workout

Run - 3.15mi in 34:08

Avg HR - 150

Notes

Ran first 3mi at easy pace then went at a _running_ rather than _jogging_ pace for last segment. Landed awkward on a curb at some point which bothered right achilles. Hopefully that goes away overnight...

Did this w/o a couple hours after dinner. Probably needed a little longer b/c stomach was not super happy.

damn how'd that curb thing happen? stuff like that sucks. i had some "full rolls" (ankle) on rocks etc at night, on sidewalks. good thing i've always had strong ankles, some of those were very scary. Just another reason I love track workout so much more, much less to worry about. but getting out onto the roads/sidewalks can be fun too, just need to be way more careful/alert.

didn't see you mention it today, so assuming it was just a temporary tweak.

I would have had to make a really big stride to reach the curb fully so I pull it a bit short, but I guess the street curved downwards a lot just before the pavement began, so my foot landed awkwardly in the semi-pit area? I felt not-great rest of that, but, yeah, was basically fine the next day, and very little ankle bothers today! Progress!

1221
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 11, 2018, 07:29:20 am »
11-01-18

Morning BW: 72.4kg

Workout

Neutral-Grip Chins
BW x 4
+10 x 5, 5, 5

Wide Grip Pullups
BW x 8, 7

Barbell Row
50 x 10, 9, 9

Low Incline DB Press
12 x 6
20 x 10, 10, 6

DB OHP
12 x 11, 9, 7

Lateral Raise
8 x 11, 11, 11

EZ Bar Curl
25 x 8, 7+1, 6+2 [+x means I cheated the weight up and controlled the eccentric for x reps]

Rope Pushdown
16.25 x 12, 12, 12

Notes

I need to make sure I eat at least something, a banana, before morning workouts. Really flagging after the rows.

1222
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 10, 2018, 04:06:39 pm »
10-01-18

Forgot to weigh last two days

Workout

Run - 3.15mi in 34:08

Avg HR - 150

Notes

Ran first 3mi at easy pace then went at a _running_ rather than _jogging_ pace for last segment. Landed awkward on a curb at some point which bothered right achilles. Hopefully that goes away overnight...

Did this w/o a couple hours after dinner. Probably needed a little longer b/c stomach was not super happy.

1223
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 08, 2018, 08:06:38 am »
08-01-18

Morning BW: 72.8kg

Workout

Run - 3.98mi in 48:28

Avg HR - 153

Notes

Super slow! Legs pretty sore from squatting yesterday so I'm not surprised. Right ankle/calf not super happy with me. I have two pairs of shoes -- one quite lightweight and one more supportive, and I wore the lighter ones today. I should probably stick to the more supportive ones until more adapted to steady state running. Also, I think I should probably keep runs most of my runs abit shorter, closer to 35 mins, for now.

Delt soreness remains very intense.

1224
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 07, 2018, 06:17:19 am »
07-01-18

Morning BW: 73.1kg

Workout

Squat
Bar x Lots
40 x 5
60 x 5
80 x 5, 5, 5

SS1A Chins
BW x 8, 8, 7

SS1B Dips
BW x 10, 10, 8

Notes

Still fairly sore from last lifting session so kept the upper stuff light. Similarly legs a bit fatigued so just a few fairly easy squats. I anticipate a decent amount of leg soreness tomorrow so probably no run.

1225
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 06, 2018, 06:24:11 am »
06-01-18

Morning BW: 73.2kg [scale died so switched to a different one that typically gives a higher reading that the other one did]
Waist: 32.5"

Workout

Run - 4.28mi in 49:01
Avg HR - 152

Notes

Furthest run yet. Ankles feel basically fine after, nicenice. Tomorrow will try to lift, probably will do squats + upper body, to ease in to lower lifting slowly, as you suggest adarq.

I am very sore.

(switched to miles b/c that's how running distances have been conceived in my brain for a long time)

1226
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 05, 2018, 06:34:09 am »
05-01-18

Workout

Chinups
BW x 4
+10 x 4, 4, 4

Wide Grip Pullups
BW x 7, 7

Barbell Rows
50 x 8, 8, 8

Low Incline DB Press
14 x 16
18 x 10, 9

Standing DB OHP
12 x 9, 9, 7

SS1A Lateral Raise
6 x 14, 13, 13

SS1B1 Preacher Curl
20 x 14
22.5 x 3 [lol!!!]

SS1B2 EZ Bar Curl
22.5 x 7, 7

Straight Bar Pushdown
18.75 x 15, 14, 14

Notes

Fuck that felt good.

I'll get back to tracking BW from tmrw.

I think want to keep running as a relative priority since it makes me feel real good, so I'm going to have to think about how to handle lower body lifting with it? Any suggestions adarqui? By running I mean slower distance-y type running rather than the intervals I was working w/ before. I guess I could just use the same protocol, since this form of running is probably even less taxing muscle-wise once adapted.

1227
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 04, 2018, 11:57:41 am »
04-01-18

Workout

Run -- 6.01km in 42:28

Avg HR - 147

Notes

A truly easy run. Whenever I restart running my right ankle gets a bit sore from the first couple of sessions but then is fine. Probably should have started off truly easy rather than running at the pace I did the other day given this.

Will try to get in an upper body lifting session tmrw.

1228
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 02, 2018, 05:49:51 am »
02-01-18

Happy new year

Morning BW: 73.2kg

Workout

Run -- 6.1km in 31:02

Fairly easy run in fairly heavy rain. This run included a 24:59 5k, so I guess that's the benchmark for the year.

Legs quite sore today, actually, though not due to any deliberate training. Got back from travels on the 30th, and on the 31st I took the train to visit friends for NYE. I was a bit late so I had to pull out a basically 100% effort 300m sprint to catch my train. Glutes were cramping when I boarded, lol, so I spent first 10 mins of the journey pacing the carriage to alleviate this.

Notes

Present goals -- get back into a workout rhythm and enjoy stuff. Maybe resume weight loss aiming at sub-70kg. Hopefully body comp will improve quite a lot as muscle will come back quickly w/ lifting, I guess?

1229
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 10, 2017, 05:13:09 pm »
Quote from: adarqui on October 25, 2017, 10:25:09 pm
yo! how's it going? :/

not great! worked out like two or three times since last post, a bit of running, nothing really last few weeks though. feel crappy. travelling w/ gf for a couple of weeks soon, though, so will hopefully restore rhythm there. adjusting to full time has been rough. i've got a bit pudgy again. probably not gonna log until back from trip. missed this place but felt unable to get back in the gym and, as such, embarrassed to pop back here :/

1230
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 16, 2017, 03:17:29 am »
16-10-17

Squat
Bar x 6
40 x 5
60 x 4
80 x 3
102.5 x 3, 3, 3, 3

Bench
Bar x 10
40 x 6
60 x 4
72.5 x 3, 3, 3, 3

Chins
BWx5
+20 x 4, 4, 4

V-Grip Cable Row
61 x 10, 10

Notes

Jettisoning the end of 5/3/1 to shift to the high freq plan. I just need to get mroe reps in at waking up early and working out, so am gonna force the issue. Probably set myself back a week or two with not training and eating like shit this last week, but that's okay, lesson learnt.

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