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Messages - Joe

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166
04-03-25

Reverse Lunge
125 x 4

Lateral Raise
25 x 15, 13, 11

Incline Bench
70 x 5
65 x 7

Incline Curl
20 x 17, 14

Lay Prayer
42.5 x 14, 11 + 32.5x9

Pushdown
42.x5 14 14, 12 + 32.5x10

Notes

Haven't benched in ages because the safeties in my rack are very annoying to move and I have them set for reverse lunges. Only today did I realise they're at the perfect height for incline bench. So, might drop flyes for a while in favour of these (and OHP)

167
03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.

168
01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol

169
27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.

170
24-02-25

Run - 7.6k, 44:42

26-02-25

Rev Lunge
125 x 3

Lateral Raise
25 x 13, 10

Chin
+55 x 8, 6 + BW x 12

Inc Fly
20 x 12, 10 + 10 presses

OHP
55 x 3 + 4 push presses

Incline Curl
20 x 14, 11

Tricep
47.5 x 7

Bike x 15 mins

171
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2025, 07:50:20 am »
* gym during the weekend vacation in tahoe. the bathroom has a cryo bath next to the sauna/steam room. tried dipping into the 40F water bath and completely changed my mind about trying it out. this is not going to help me recover better. il be more stressed out submerging myself in this freezing water bath. don't know why people try to do these cold water baths in the morning for gains. i believe recovery is better when you are less stressed out. a long hot shower in the morning is a lot more relaxing and beneficial than an adrenalin pumping ice water bath.

Yeah, last time I looked at the research, there is basically no evidence that ice baths help recovery (and, iirc, they can actively hurt muscle gain). I think there is maybe some evidence for acute recovery in over-training like situtations (think soccer player playing 3 games a week). Think they're basically popularised due to (1) people think "hard" things must necessarily be good because htey are hard and (2) liars like andrew huberman

172
ETA: also, i just discovered steve magness's youtube videos and i haven't been this excited about an online exercise nerd since i found lyle mcdonald 15+ years ago.

magness is so funny. his pure training content is great, but his "bigger picture" tweets are some of the most cringe content out there. come to think of it, i guess that adds to the lyle parallels

173
23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.

174
21-02-25

Run - 5.5k, 25:53

22-02-25

Run - 6.17k, 36:12

Notes

Short slightly faster one just to get something in, leaving me feeling a little crappy for today's run. Ah well lol, first back-to-back runs in a while.

175
it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

i'd legit been on tenterhooks re your situation, so i'm glad to hear you've kept your job, even if everything else around it is borked

176
18-02-25

Run - 7.2km, 41:56

19-02-25

Rev Lunge
120 x 5

Lateral
25 x 14, 12

Chin
+55 x 7, 5

OHP
60 x 4
50 x 7 + 4 push presses

Fly
20 x 10 + 7 presses

Bike x 20 mins

Notes

Felt more into the running than the lifting lately, so been a bit of an effort to get into the gym. Not bad once I've started, though.  :ibsquatting:

177
16-02-25

Run - 8.73km, 50:35

Notes

Literally conducted a 10 min phone call during this run without changing pace or feeling out of breath, so I'm pretty sure I am passing the talk test

178
13-02-25

Cycle 20 mins

14-02-25

GM
90 x 6, 5

Nord
BW x 6, 5

Chin
+20 x 6, 5

Inc Fly
15 x 6, 5

light curls, extensions, laterals

Bike x 10 mins

Notes

Deload-type workout, tired.

179
12-02-25

Reverse Lunge
120 x 5, 3

Incline Fly
20 x 11, 10+14 presses

Lat Prayer
42.5 x 14, 10, 6

Pushdown
42.5 x 11, 9

Pushup
+20 x 10, 9

Notes

Need to rest so long between lunge sets bc the "off" leg does a surprising amount of work (i do all my left reps, rest a while, right reps. alternating within a set feels bad)

180
11-02-25

OHP
60 x 3
50 x 7, 6

Lateral Raise
20 x 12, 10

Hammer Incline Curl
20 x 13, 10

Stationary Bike x 15 mins

Notes

Hmm, tempted to make BW OHP a goal

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