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Messages - Joe

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1471
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 26, 2017, 01:47:03 am »
Another flight today, but will be able to do some training since I'll be somewhere with KBs and TRX, which should be nice.

Been thinking about whether to switch up programme to something more structured (I think being consistent in accessory work is likely good for a number of reasons) and I very much like the look of the 2_suns 531LP, so don't be surprised if my training looks a bit different on return.

Sleep has been limited on this leg of my holiday, but should be much more restful for the next 5 days, then back to uni and work!

1472
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2017, 02:53:32 am »
Had a surprise workout with my dad. We did chest and biceps, so like Db Incline and stuff. Nothing too serious, but handy to keep things going.

1473
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2017, 11:44:46 am »
21-03-17

Walked to gym and did some KB swings at 20kg to warm up.

Superset chins & OHP

Chins
BW x 3
+5kg x 3
+10kg x 1
BW x 4, 3, 3, 3, 3, 3

OHP
Bar x 8
25kg x 5
30kg x 3
37.5kg x 5, 5, 8 [fuck yes! this felt tough and the workout started feeling super sluggish, but I channeled some stress into this and really pushed it through]
Push press @ 40kg x 7
Strict @ 27.5kg x 10, 7

Deadlift
60kg x 3 [paused]
70kg x 2 ["]
80kg x 2 ["]
90kg x 9 [could feel a nose bleed forming after this, haha, woof. grip struggling on last couple of reps]
75kg x 10, 9 [high rep deadlifts are awesome but a little harrowing]

Snatch-grip RDL
65kg x 6, 9, 9, 8 [no straps on the first set]

Superset Dips and Rows

Dips
BW x 6, 6, 5, 5

Seated neutral grip row
39kg x 11
switched to chest-supported row since it was much closer to the dip station
27kg x 11
32kg x 7
27kg x 9

DB incline bench press [~30*?]
14kg x 8, 8, 8, 6

Leg Press
50kg x 8
100kg x 12, 12, 12

Notes

Felt very sluggish but ultimately was quite a strong workout. Tried to pack a bit of extra volume in since I am away for 10 days without gym access. I'll try and do pushups/chins/pistol squats from time to time, but who knows.

Diet
Kcal - 3019
Carbs - 304g
Prot - 130g
Fat - 129g

I'm not always very judicious about getting enough protein, but it's kinda tricky without planning as a vegetarian. Gonna need to be more judicious about this on return from hols.

1474
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 20, 2017, 07:54:11 pm »
An odd day. Lots of nice parts but ultimate rather up and down and I feel kind of shitty. Looking forward to sleep and getting some rest and decompressing. A bit of stress eating because of this.

Diet
Kcal - 3499
Carbs - 317g
Protien - 160g
Fat - 135g

1475
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 19, 2017, 04:12:11 pm »
19-03-17

Didn't jog to the gym today :O

Superset chins and bench:

Chins
BW x 6, 4, 4, 3, 2, 2, 2

Bench
40kg x 5 [paused]
50kg x 2 [paused]
55kg x 5, 5, 5 [was meant to be 52.5kg! ha, went pretty well]
40kg x 11, 9

Squat
40kg x 3 [paused]
50kg x 3 [paused]
65kg x 2 [paused]
77.5kg x 5, 5, 7 [last rep felt hard but went pretty quick on the video]

Front squat
50kg x 5, 5, 5

BSS
BW x 6
+20kg x 8, 7, 6 [these suck so I should do them]

Seated neutral grip rows
45kg x 8
39kg x 11
32kg x 15+3+3+3+3+2 [myo]

DB incline press (~30 degrees?)
12kg x 16+5+5+5+4 [myo]

Curls
17.5kg x 14+4+4+4+3 [myo]

Notes

Solid but unspectacular workout. Happy with squats and to hit 6 reps on chins. Sleep has been shoddy last couple of nights, which is a factor here.

Diet
Kcal - 2686
Carbs - 212g
Protein - 179g
Fat - 94g

1476
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2017, 09:36:24 am »
17-03-17

Cycled 25:33 @ 131bpm (100 rpm at level 5)

I like cardio  :o

Diet:
Kcal - 3420
Carbs - 298g
Protein - 201g
Fat - 148g

Today I am not hungry, just cooked too much of something that wouldn't keep. Will try to have an under day tomorrow, I guess.

18-03-17

Diet:
Kcal - 3150
Carb - 328g
Protein - 138g
Fat - 142g


1477
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2017, 06:04:30 am »
Quote from: Mutumbo000 on March 16, 2017, 07:54:56 pm
How can you be hungry when you're eating 3600 calories :o

Dunno, heh. Took a bit of time to get used to 3000 calories of daily eating, but now that feels like a standard day of eating.

1478
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2017, 09:16:24 am »
16-03-17

Still major upper back soreness. Abs sore too.

Jogged to gym ~1mile

Superset [Chins+OHP]

Chins
BW x 4, 4, 3, 3, 3, 2, 2

OHP
Bar x 8
27.5kg x 4
35kg x 5, 5, 7 [Awesome!]
Push press @ 35kg x 6
Strict @ 25kg x 6

Squat
40kg x 3 [paused]
60kg x 2 [paused]
75kg x 5, 5, 8 [probably should have warmed up more since last set felt strong, but, woopwoop, weight and reps up from last time]

Leg Press
50kg x 8
80kg x 8, 8, 8, 8

DB Row
24kg x 14, 10, 9

DB Incline Press @ ~50* [Myo, + indicates 4-5 breaths]
14kg x 13+3+3+3+3+3+2

BB Curl
20kg x 12, 8, 6
15kg x 6
10kg x 10 [the last 20kg set and the two lighter sets were done with no rest, i.e. as drop sets]

then usual ab and upper back stuff.

Notes

Awesome workout on the main lifts, a bit lame elsewhere, but I would obviously rather it be this way round. Had intended to do some more back off/volume sets of squats in addition to the leg press, but I forgot. Leg press was killer on the quads even at this light weight. Perhaps it was good to get that extra volume without major core exertion since the ab wheel stuff later on was very hard.

Training with this sort of volume is pretty rough, so I'm looking forward to two days off for recovery. I will make sure to cycle on one of them (likely tomorrow).

Diet

Kcal - 3600
Carbs - 277g
Protein - 207g
Fat - 179g

Been hungry the last couple of days, but that's hardly surprising, I suppose.

1479
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2017, 06:11:26 am »
Quote from: LBSS on March 16, 2017, 12:31:52 am
Quote from: Final Phenom on March 15, 2017, 03:24:55 pm
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.

never seen a better way than this.

I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.

<a href="http://www.youtube.com/watch?v=autejMlg2wY" target="_blank">http://www.youtube.com/watch?v=autejMlg2wY</a>

I guess for dips it helps keep you more upright so the loads is on delts/tris?

1480
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 15, 2017, 06:51:15 pm »
Upper back enormously sore today, unsurprisingly, but lower back and hamstrings in the clear. Curious!

Diet --
Kcal: 3631
Carbs: 387g
Protein: 136g
Fat: 172g

Wow, did not have the impression that I ate that much. No bother.

1481
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 14, 2017, 09:23:32 am »
14-03-17

Soreness: abs, hamstrings, quads, chest

Jogged to gym ~1 mile

Superset [chins and bench]:

Chins
BW x 3, 3, 3, 3, 3, 2, 1

Bench [my grip, fwiw, is pinkies 1 inch inside of the rings, so quite narrow]
Bar x 10
30kg x 5
40kg x 3
50kg x 5, 5, 8
40kg x 8, 6

Deadlift
70kg x 3 [paused 2" off floor]
80kg x 2 [ditto]
87.5kg x 9 :strong:
70kg x 8, 7

Snatch grip RDL
60kg x 8, 8

Seated neutral+narrow grip row [I don't like this grip b/c it shortens ROM, but I gave it a go anyway]
39kg x 10, 9
32kg x 12

Dips
BW x 5, 4, 4, 3 [tricep work! happy to have actually been able to do dips for reps! ROM probs imperfect, but that'll come with strength now]

Superset [fly and ab wheel]

Ben over rear delt DB fly
4kg x 12, 12

Kneeling ab wheel
BW x 8, 8

Notes

An abbreviated but quite fantastic workout. Felt very sluggish before setting off and was worried when the run felt shitty, but I killed it in the gym.

Diet

Kcal - 2996
Carbs - 271g
Protein - 159g
Fat - 131g

1482
Pics, Videos, & Links / Re: beast
« on: March 13, 2017, 01:10:21 pm »
man i remember posting a video of that guy squatting way back when. he was just a crazy strong but dorky looking dude then, now he's gone all madman viking.

1483
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 13, 2017, 12:06:27 pm »
I did some reading the other day and people seem in general not to like hook grip for higher rep things (i.e. it's good for upping 1RM grip strength/for things where you reset between reps), so it might not be optimal on RDLs. Sorry for the back on forth on this!

1484
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: March 13, 2017, 12:04:42 pm »
Cripes, car crashes are scary, and I can tend to get pretty angry ant people needlessly endangering others in cars (esp. not using indicators ["blinkers"] and the like), so props to you for staying chilly.

1485
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2017, 12:02:09 pm »
Thanks, man! Really glad to be settling in a bit on form with things, makes it feel like everything's going in a good direction.

13-03-17

Went for a nice long walk through some gardens nearby since the weather is absolutely gorgeous today. Then to gym.

Cycled for 21:10 @ average 125 bpm

Very easy cardio session, gonna make sure to do this on at least 2 non-lifting days per week. Actually want to aim for ~130-135bpm in future. Will slowly build up time.

Diet

Kcal - 3097
Carbs - 250g
Protein - 190g
Fat - 152g

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