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Messages - Joe

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271
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2025, 04:05:26 pm »
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

272
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 14, 2025, 12:34:01 pm »
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.

273
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2025, 07:51:47 am »
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)

274
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 11, 2025, 11:20:13 am »
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

275
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 10, 2025, 07:50:36 am »
10-02-25

Run - 7k, 42 mins

276
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2025, 07:49:23 am »
09-02-25

SLDL
120 x 6, 5

Rev Nord
30 x 6, 5

Chin
+55x9 + BWx14

Inc Fly
20x12 + 12 presses

Inc Curl
20 x 15 + 7

Tri
47.5 x 9

Bike x 15 mins

Notes

Easier to standardise ROM with SLDLs [stiff-legged deadliftts] than GMs, so might try those out for a while. Certainly felt like I was getting a better hamstring stretch from them.

277
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2025, 07:45:01 am »
08-02-25

Run - 7.83km, 47:55

278
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2025, 07:24:42 am »
Quote from: LBSS on February 05, 2025, 10:53:04 am
found out yesterday that i am 95% likely to get furloughed (i.e., placed on leave without pay) on february 14. there's a 3% chance that i keep my full-time post and a 2% chance that my position is terminated altogether. deep breaths.

ribs continue to improve: they are now just sore, no acute pain. really, really glad that they're healing in time for my ski trip, which starts this weekend! i'm not going to run before then, just in the interest of not pushing my luck with recovery. will do some walking today, probably outside as i'm taking a sick day and so will have time during the day for it.

yikes, fingers crossed for you man! hope you can at least fully enjoy the ski trip

279
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2025, 07:19:25 am »
06-02-25

Reverse Lunge
120 x 5

Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5

Deficit Pushup
+20 x 15, 11 +BWx11

Incline Curl
20 x 16, 12

EZ Tricep
47.5 x 8, 5

Side Bend
50 x 8, 6

10 min bike

Notes

Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.

Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.

280
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2025, 07:42:03 am »
04-02-25

Chin
55 x 7, 6
40 x 9 + BWx10

Inc Fly
20 x 11, 9, 6 + 11

GM
110 x 10, 7

Rev Nord
27.5 x 9, 7

Inc Curl
20 x 12, 10

Tricep
47.5 x 9, 6

Notes

For last few sessions getting into the low bar position has been a bit uncomfortable. Occured to me that flyes are basically a pec stretch. Swapping order made GMs way more comfortbale, love easy wins like that.

281
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2025, 10:20:01 am »
02-02-25

Run - 7.06k, 42:21

282
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 01, 2025, 09:34:48 am »
01-02-25

15 min complex [mix of kb swings, barbell rows, RDLs, thrusters, pushups, bw squats, pullups]

Notes

no particular scheme behind this workout, just pretty constantly moving for 15 mins

283
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2025, 07:50:02 am »
Quote from: LBSS on January 30, 2025, 07:55:22 pm
joe, you jinxed me. ribs a bit better today, thank god, because yesterday they were the worst they'd been since saturday.

rip, i'm sorry. rib pain stinks, took me a while before it fully resolved back in the summer when i hurt something in there at bjj. was lucky enough that i was still able to find a few lifts i could do without issue, though

284
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 31, 2025, 07:48:39 am »
31-01-25

Reverse Lunge
115 x 6

Lateral Raise
25 x 10, 7
22.5 x 12

Lat Prayer
42.5 x 10, 8 + 30x15

Inc Fly
20 x 12, 9 + 10 presses

Incline Curl
20 x 11, 9

EZ Tri
47.5 x 8, 6

Bike x 10 mins

285
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2025, 07:34:52 am »
208-01-25

Good Morning
110 x 9, 7, 5

Rev Nord
27.5 x 8, 7, 5

Chin
+55 x 8, 6
+35 x 9 + BWx12

Inc Fly
20 x 10, 8, 7 + 9

Notes

Filmed a set and I had been cutting ROM a bit on flyes, so dropped weight to make sure I am getting the full stretch.

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