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Messages - Joe

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1291
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 03, 2017, 02:55:58 pm »
Okay, going to weigh myself tomorrow and take baseline measurements to begin the cut. Will also start tracking food intake again, since intuitive eating seems less workable when trying to lose weight, for me at least. Initial target around 2300-2400. Most calculators have been putting me at 3000 TDEE, but I don't want to go straight to a 1k deficit. I figure the last two weeks of travel were solid enough of a maintenance phase.

Will also begin to include cardio. 3-5 sessions a week, most of which will be 30-45 minutes in length at between 120-150BPM, i.e. pretty easy. One of which will be shorter and more intense, 20-30 mins, at ~160BPM. This is based on Joel Jameison's suggestions in this article: http://www.8weeksout.com/2017/04/26/the-ultimate-guide-to-conditioning-for-non-athletes-how-to-write-a-simple-effective-conditioning-program-for-general-population-clients/ (I factored this in when doing the TDEE calculation above).

Unrelated to this, but I remembered a funny thing I witnessed in the gym yesterday: Mixed-grip barbell shrugs with 40kg while wearing straps. There was a group of 4 guys working out together who were all doing these. Quite amazing.

1292
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 03, 2017, 11:34:06 am »
03-08-17

Barbell complex, plus some plate swings

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 3
140 x 5
130 x 3
122.5 x 3
110 x 8

Front Squat
Bar x 6
50 x 5
60 x 5
70 x 5
80 x 5
70 x 6
60 x 8
[changed up foot and bar positioning a bit and was able to stay much more upright, woopwoop]

Chins
BW x 11, 9, 7

Lat Pulldown
64 x 6 [didn't notice the extra 5kg on the plates]
59 x 8
52 x 10, 9

Cable Row
45 x 12, 11, 10

DB Seal Row
16 x 11, 11, 11

Diverging Lat Pulldown [inspired to try this by Kingfish's post]
41 x 8
32 x 18
[liked this a fair bit, the wide position at the bottom helped get a nice and quite different lat contraction from what i feel with other things]

45* Back Extensions
BW x 16, 15, 15
[focussed on really folding at the bottom to get a stretch+contraction with the lower erectors instead of just a static movement.

Notes

Got 9 hours of sleep but still woke up exhausted. Going to take a couple days of good rest to catch up, I reckon. Good workout, though. It feels like the main thing that went away was not peak strength, but intra-workout recovery. That is, feels like the drop-off between sets and as the workout goes on are larger than previously.

1293
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 02, 2017, 12:06:35 pm »
02-08-17

Barbell complex

Chins
BW x 6, 6

OHP
Bar x 6, 6
30 x 5
40 x 3
50 x 5
55 x 3
62.5 x 0 [got it just past my head and no further]
57.5 x 3
55 x 5
52.5 x 5
50 x 4
45 x 5
40 x 6

Incline Bench
40 x 6
50 x 5
57.5 x 3, 5, 7
55 x 5, 4
50 x 5

Lateral Raises
10 x 14, 12, 12, 10

SS1A Facepulls
12.5 x 16, 16, 14, 14
10.2 x 16

SS1B Cable Rope Curls
17 x 12, 12, 12, 12

Machine Preacher
23 x 14, 12

Machine Chest Press [seems to be set up at a slight decline, quite liked it]
39 x 12
52 x 10
45 x 12

Notes

Still very sore from Sunday's push workout. Also exhausted from the holiday. Touring big cities and walking in the heat not stop all day for 2 weeks is not restful. On top of that I'm on only like 5 hours of sleep having flown overnight. All things considered a decent workout, if not at all fun. I'll see how Friday and Monday shape up before deciding whether to reset back a bit, or what.

Went to the gym in the afternoon instead of in the morning. No busier but a rather different crowd. Hope to get back on that morning schedule asap. Looking forward to deadlifts/back stuff tomorrow.

1294
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 31, 2017, 07:44:00 am »
Quote from: LBSS on July 31, 2017, 01:29:19 am
progress seems to be accelerating. two thoughts:
1. this is good.
2. be careful that you don't get caught up in PRing and hurt yourself.

oh, yeah, i have no intention of continuing the 1rm attempts when back in the UK -- i'll be getting right back on my usual nsuns programming. just a quirk of training with a friend who is based here so in their flow + is stronger than me, so this was a nice chance to get things.

1295
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 30, 2017, 09:49:54 pm »
Quote from: Coges on July 30, 2017, 09:22:28 pm
Quote from: Joe on July 30, 2017, 09:03:25 pm
Quote from: fast does lie on July 30, 2017, 08:56:22 pm
Quote from: Joe on July 30, 2017, 08:48:32 pm
Quote from: maxent on July 30, 2017, 09:58:18 am
Looking into improving my testosterone levels. Anyone have any tips?

nothing other than taking steroids makes enough of a difference to matter.

Lifestyle changes definitely can make enough of a difference to matter somewhat, no?

they matter for reasons other than raising testosterone levels.

#badadvice

Sleep and stress are testosterone killers. Fucking with your metabolism is too. Increase vitamin D and raising your good cholesterol can increase T as well.

i agree that sleeping well and managing stress are good things to do. i also agree taht a healthy diet and making sure you have all your micronutrients in order are good. is the main operative reason they are good because they shift you from being, at a given time, like 40%ile but within normal test range to 60%ile but still within normal test range? i highly doubt it. one should definitely do those things anyway, though, because they make a big difference, just likely for other reasons.

1296
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 30, 2017, 09:03:25 pm »
Quote from: fast does lie on July 30, 2017, 08:56:22 pm
Quote from: Joe on July 30, 2017, 08:48:32 pm
Quote from: maxent on July 30, 2017, 09:58:18 am
Looking into improving my testosterone levels. Anyone have any tips?

nothing other than taking steroids makes enough of a difference to matter.

Lifestyle changes definitely can make enough of a difference to matter somewhat, no?

they matter for reasons other than raising testosterone levels.

1297
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: July 30, 2017, 08:48:32 pm »
Quote from: maxent on July 30, 2017, 09:58:18 am
Looking into improving my testosterone levels. Anyone have any tips?

nothing other than taking steroids makes enough of a difference to matter.

1298
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 30, 2017, 02:22:36 pm »
Bench
Up to 205 x 1
185 x 3
155 x 10, 8, 7

Chins x a few, a few, a few
Hammer Strength OHP
45+25 x 8
45 x 13, 11

Lateral Raise
20 x 16, 13, 13
10 x lots

Dips
BW x 15, 13, 10

Then did some squats, but kind of a no-go after deadlifts. Dis some curls. Fun workout. Back home Wednesday and looking forward to getting back into swing of things.

1299
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 29, 2017, 03:27:44 pm »
Worked out with a pal.

Deadlift
Up to 365 x 1
And 305 x 3, 3, 2

RDL
205 x 5, 5

Pendlay Row
135 x 7, 7

Chest Supported T-Bar Row
45 x 10, 10, 10, 10, 10

Lat Pulldowns
Idk x some, some, some

Notes

Accidental deadlift PRs there, lol. Good workout. Double BW deadlift checked off the list.

1300
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 25, 2017, 03:29:23 pm »
Vacation has been nice but exhausting so far. I miss the gym, heh.

1301
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2017, 02:37:10 pm »
Quote from: LBSS on July 20, 2017, 06:27:45 am
you know this already but: keep protein high. set protein first and build around.

Yup, target will be ~1g/lb. Will be a bit of a puzzle managing that on a lower Kcal diet as a vegetarian, but I see lots of seitan and beans in my near future.

1302
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2017, 04:58:02 am »
Quote from: adarqui on July 19, 2017, 03:37:43 pm
What made you stop training before? start uni & those responsibilities for the most part correct? Seems like you're really enjoying training & also realized how much you missed it. Just need to be careful when you start a new/big job, it's easy for training to slip when you're confronted with a whole new set of stressors + that "ego to perform" (work addiction).

As for cutting, that's always a debate. You've found a good rhythm.. One of the hardest things in training, is finding a good rhythm and then riding it out for as long as possible. Either we never find a good rhythm, or we find it and get bored or convince ourselves we need to switch it up. It's almost as if our subconscious is trying to short-circuit our progress in order sabotage our gains & make us quit training so we can go back to lying on the couch. Some of my biggest mistakes in training were finally finding a rhythm but then changing things up way too soon.

That's more related to switching things up drastically though, not cleaning up your diet slightly, eating a little lighter, and staying on basically the same routine. Seems like most people start cutting, their brain starts scrambling, and their routine eventually switches up dramatically.. just becomes a mess.

pC!

A whole host of reasons meant I stopped training. What you say is definitely chief among them. Also being so used to training at home and having now to drag myself to a fairly distant and yet kind of worse gym. Having to spend a lot more energy on schoolwork than I did at HS, too. Mental health wasn't great either, to be honest, though that's in check nowadays.

I think you're totally right about the rhythm thing. However, 85kg at my height and degree of leanness just leaves me feeling quite heavy (physically, not in terms of mental perception, I'm quite happy with my body at the mo), and I would love to get to a good degree of leanness and just feel light. I reckon that 6-8 weeks of lighter eating and regular cardio will do it. To sustain this weight gain I've been eating past fullness regularly, so I think that getting started on a leaning phase would actually be quite easy/pleasant.

1303
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2017, 07:41:26 am »
19-07-17

Barbell Complex

Wide Grip Pullups
BW x 8, 8

OHP
Bar x 6
30 x 3
40 x 2
47.5 x 5
52.5 x 3
60 x 3 [+2.kg, = reps... FUCK YES! Huge/lifetime PR]  :personal-record:
57.5 x 3
52.5 x 3
50 x 5
47.5 x 5
45 x 5
40 x 10

Incline Bench
40 x 6
50 x 6
60 x 3, 5, 7, 4, 6, 7

Chest Supported Row
45 x 10 [i actually quite dislike this tbh]

SS1A Dips
BW x 14, 12, 11, 10

SS1B Narrow+Neutral Grip Lat Pulldowns
59 x 10, 9
52 x 11, 10

1.5 Style Lateral Raise
7 x 8, 8, 8, 7

Lateral Raise Drop Set
8->6->4 x 13-12-11, 12-10-10 [my word this was painful]

Facepulls
12.5 x 18, 17, 16
10.2 x 16, 16, 16

Hammer Curls
14 x 15, 13, 11

Machine Preacher Curl
27 x 11, 10, 9

Bayesian Cable Curl
5.7 x 10
3.4 x 15, 15, 13

Flye->Press->Hold
12 x 10, 9
8 x 15

Rear Delt Flyes Burnout
8->4->2 x lots-lots-lots, lots-lots-lots

Notes

Didn't sleep well last night so I went against my usual principles and took ~200mg of caffeine since this is my last workout for about a week. Fucking overjoyed with that OHP top set. I was really not expecting to get more than 2 reps.

Also pleased that my chin "baseline" not too hard but not too easy set is at 8 reps now. Progressing well there.

Chucked in a ton of random volume. I will probably be rather sore tomorrow (my legs are dead today from yesterday).

1304
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2017, 08:20:28 am »
Note to self: apparently when cutting a good benchmark for deficit target to maximise fat loss while avoiding muscle loss is: Kcal deficit should not exceed lbs of body fat * 30. In this case assuming I'm ~20% at 85kg I could go as high as an 1100kcal daily deficit at first. That works out to about 2lbs of weight loss/week at first.

This is pretty much in line with the formula Greg Nuckols advocates: "Body fat percentage รท 20 = percentage of your current bodyweight you should aim to lose per week." So at 85kg and 20% that's ~1.85lbs/week.

Edit: The mixed units here are hilarious. That so much fitness content is produced by Americans has majorly fucked with my head.

1305
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2017, 07:18:05 am »
18-07-17

Did a little barbell complex with the bar to warmup: RDLs, Rows, Front Squats, OHP, Good Mornings, Back Squats

Front Squat
Bar x Lots
40 x 3
60 x 3
80 x 5
90 x 3
100 x 4 [+2.5kg, +1 rep]
95 x 3
90 x 3
85 x 3
80 x 5
75 x 5
70 x 10

Deadlift
70 x 3, 3
100 x 3
110 x 6, 6, 6, 6 [all fairly easy, focussed attention on bracing hard]

BSS
+16s x 10, 10, 10 [god this is my most hated exercise, nothing turns me into a pained puddle of sweat with as ruthless efficiency as these]

Leg Press
170 x 14, 14, 14+100 x 30

Leg Curl
50 x 14, 13, 10+32x14

EZ Bar Curl
20 x 8
40 x 6, 6, 6, 6

Notes

Not surprised by front squat progress. I've been putting in the volume on leg days and it was just a matter of time before it came together for a nice jump

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