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Messages - Joe

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361
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 11, 2024, 07:36:12 am »
11-09-24

BB Row
120 x 10, 8

Dip
+40 x 8, 7

Pullover
32.5 x 11, 9

DB Incline Fly
15 x 13, 12

Lateral Raise
20 x 17, 15, 13

EZ Curl
40 x 14, 12, 10

EZ Lying Extension
40 x 12, 10, 8

Side Bend
45 x 9, 8

Finger Curl
30 x 6+5
27.5 x 12+6

Neck Curl
15x8 + 10x15
15x7 + 10x14

Wrist Extension
12.5 x 16, 12 + 10x13

Neck Extension
32.5x13, 11

Ab drop set x 2

Tibialis Bar
20 x 17 + 7 + 6 + 5 + 5

Notes

A+ workout.

To my surprise, 0 soreness today from yesterday's run. Genuinely feeling quite chuffed about the pace/effort of yesterday's run. Will try to keep it around as a cardio option. Forgot how much I enjoy going for an easy run.

362
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 10, 2024, 07:14:55 am »
10-09-24

Run - 35 mins, ~6km

Notes

that was more fun that indoor biking. tried to keep to what I recall as like an upper z2/easy run rpe, so around the point where noise brearthing is sustainable but challenging. pace is estimated since gps got out of whack for like 5 mins in the middle

363
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 09, 2024, 06:44:14 am »
09-09-24

RDL
170 x 5

Reverse Nordic
+20 x 11

Shrug
170 x 19+10+7

OA Lat Pulldown
60 x 10

45º Inc DB
32.5 x 15

Hammer Preacher
17.5 x 12

Pushdown
40 x 12

Lying Lateral
12.5 x 13

Finger Curl
30 x 6+5

Neck Curl
12.5x12 + 10x14

Wrist Extension
12.5 x 14 + 10x14

Neck Extension
32.5 x 13

Ab drop set x 1

Notes

Feeling a little out of sorts/under-recovered. Hamstrings still like 7/10 sore and quads similar. So, just one set to failure on everything. Pretty decent numbers.

Weight has been staying stable, or even dropping, despite gradually increasing food intake. Might have to get up to like 3200 or to keep up a slow gain. Am at ~75.5-76kg, 31" waist, still have abs (feel like they've really hypertrophied from actually getting focused work!). Feels expensive to eat this much every day lol.

364
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 07, 2024, 11:14:54 am »
Quote from: Joe on September 01, 2024, 07:11:13 am
Quote from: Joe on August 26, 2024, 07:47:15 am
Quote from: Joe on August 17, 2024, 12:28:04 pm
Quote from: Joe on August 10, 2024, 07:46:10 am
Quote from: Joe on July 27, 2024, 08:03:20 am
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

RDL - 160 x 7 [==, better form/lower RPE]
Pendulum - 40 x 6 [-1 but haven't done it for a while]

One Arm Lat Row - 60 x 6 [+5kg, -6 reps, though I changed the angle to be more difficult]
BB Row - 120 x 8 [+1 rep]
CG Bench - 90 x 7 [+1 rep]

Hammer Preacher - 17.5 [+1 rep]
Overhead Ext - 15 x 12 [==]
Lying Lateral - 12.5 x 9 [==]
Finger Curl - 27.5 x 8+6 [+2 reps]

RDL - 160 x 8 [+1 rep]
Pendumlu - 40 x 7 [+1 rep]

One Arm Lat Row - 60 x 8 [+2 reps]
BB Row - 120 x 9 [+1 rep]
CG Bench - 90 x 7 [==, but +1 on the second set]

Hammer Preacher - 17.5x10 [+2 reps]
Overhead Ext - 15 x 13 [+1 rep]
Lying Lateral - 12.5 x 10 [+1 rep]
Finger Curl - 30 x 6+5 [+2.5kg, -2 reps]

365
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 07, 2024, 11:07:47 am »
07-09-24

Close-Grip Bench
90 x 7, 6
80 x 9, 7

A - Incline DB Fly
15 x 12, 10, 9

B - Overhead Cable Extension
15 x 13, 12, 10
12.5 x 16, 14

Lateral Kas Set
20x16 + 10x11 + 20x10

Finger Curl
30 x 6+5
27.5 x 10+6

Neck Curl
12.5x11 + 10x16 + 7.5x20
12.5x8 + 10x10

Wrist Extension
12.5 x 16, 13 + 10x12

Neck Extension
32.5 x 11, 9


366
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 06, 2024, 08:17:57 am »
06-09-24

Seated Leg Curl
89 x 17, 12, 10, 9

Leg Ext
135 x 14, 11, 9, 8

Adductor
87.5 x 12, 10

Lat Low Row
140 x 9, 7
130 x 9, 7

One Arm Pulldown
7 x 7
6 x 10, 7

Cable Lateral
13.75 x 11, 10, 8, 7

Bayesian Curl
13.75 x 10, 8, 7, 6

Machine Preacher
40 x 8
30 x 15

Future Lateral Machine
11x9 + 10x9

Rotary Calves
33 x 14, 13, 11, 9

Pendulum
40 x 7, 6

Notes

Anomalously huge jump on leg curl. Either last week I accidentally have the partial weight setting on, or I just got a better seat position this time.

367
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 04, 2024, 06:44:23 am »
04-09-24

Row
120 x 9, 7

Dip
+36 x 12, 10

DB Pullover
30 x 14, 11

Incline Fly
15 x 12, 11

Lateral Raise
17.5 x 21, 18, 17

EZ Curl
40 x 12, 10, 9

EZ Lying Extension
40 x 10, 9, 7

Side Bend
40 x 8, 8

Ab drop set x 1

Finger curl
30 x 5+5

Wrist Extension [dunno why i've been writing reverse wrist curl previously??]
12.5 x 16

Notes

Felt crap -- went to bed underhydrated and an attempted morning catch-up wasn't enough to get me feeling good for a lift. Objectively a great session though!

368
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 02, 2024, 07:39:52 am »
02-09-24

RDL
160 x 8, 7

Rev Nord
20 x 11, 10 + 5x10 + BWX6

OA Lat Pulldown
60 x 8, 6

45º DB Incline
32.5 x 14, 12

Hammer Preacher
17.5 x 10, 9, 9

Lying Lateral
12.5 x 10, 9, 8

Pushdown
37.5 x 15, 13, 12

Neck Curl
10x16 + 7.5x19 + 5x23
10x15 + 7.5x17

Finger Curl
27.5 x 8+7, 7+7

Neck Extension
30 x 17, 15

Reverse Wrist Curl
12.5 x 15, 13 + 10x11

Ab drop set x 3

369
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 01, 2024, 11:46:13 am »
To my surprise, I haven't actually missed BJJ. Hadn't realise how much fatigue it added/how much better I'm feeling in the gym without it. Also expecting an uptick in work and life stuff over coming months, so a strong chance it gets cut, lol. May return to it one day in the future when lifting isn't my #1 physical priority, and I'm really glad I tried it out!

370
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 01, 2024, 07:11:13 am »
Quote from: Joe on August 26, 2024, 07:47:15 am
Quote from: Joe on August 17, 2024, 12:28:04 pm
Quote from: Joe on August 10, 2024, 07:46:10 am
Quote from: Joe on July 27, 2024, 08:03:20 am
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

RDL - 160 x 7 [==, better form/lower RPE]
Pendulum - 40 x 6 [-1 but haven't done it for a while]

One Arm Lat Row - 60 x 6 [+5kg, -6 reps, though I changed the angle to be more difficult]
BB Row - 120 x 8 [+1 rep]
CG Bench - 90 x 7 [+1 rep]

Hammer Preacher - 17.5 [+1 rep]
Overhead Ext - 15 x 12 [==]
Lying Lateral - 12.5 x 9 [==]
Finger Curl - 27.5 x 8+6 [+2 reps]

371
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2024, 07:16:19 am »
31-08-24

Close Grip Bench
90 x 7, 5
80 x 9, 7

Overhead Cable Extension
15 x 12, 10, 9
12.5 x 15, 13

Incline Fly
15 x 11, 9, 8

Short-Long-Short Lateral Kas Set
17.5x20 + 10x11 + 17.5x11

Finger Curl
27.5 x 8+6, 7+6

Neck Curl
10x14 + 7.5x16 + 5x22
10x12 + 7.5x14

Reverse Wrist
12.5 x 14, 10 + 10x11

Nck Extension
30 x 16, 13

Tibialis Bar
20 x 14+8+6+5

Ab drop set x 2

Notes

Realised I've been writing neck flexion instead of extension for weeks lol

372
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2024, 08:26:12 am »
30/08

A - Seated Leg Curl
89 x 12, 10, 10, 8

B - Leg Extension
135 x 13, 10, 9, 7

Adductor Machine
87.5 x 9
80 x 11

Lat Low Row
140 x 8, 6
120 x 11, 7

Hammer Strength One Arm Pulldown
55 x 8
50 x 10, 9

A - Cable Lateral
13.75 x 9, 8, 8
11.25 x 10

B - Bayesian Curl
13.75 x 9, 7, 6
11.25 x 9

Machine Preacher
40 x 7
30 x 10

Rotary Calves
31 x 13, 10, 9 + 26x8 + 21x8

Pendulum Squat
40 x 6, 5

A - GHD Low Back Crunch
BW x 18
+5 x 14, 11

B - Machine Crunch
57.5 x 14
65 x 11
70 x 9

Notes

Loved the adductor machine, can get a great stretch. Definitely keeping those in. A little bit of rib pain post pendulums, but nothing too bad and nothing that lingered overlong.

looks like the ab stuff I've been doing has transferred well to the machine at the gym. Like the lower back stuff too, seems sensible to try to target building some muscle there since mostly it just gets hit isometrically.


373
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 28, 2024, 08:04:34 am »
28-08-24

BB Row
120 x 8, 6

Dip
+35 x 11, 10

DB Pullover
30 x 13, 11

Inc DB Fly
15 x 11, 9

Lateral Raise
17.5 x 18, 16, 15

Lying EZ Bar Extension
37.5 x 13, 11, 9

EZ Bar Curl
37.5 x 12, 10, 9

Neck Curl
10x14 + 7.5x17 + 5x20 + 2.5x22

Finger Curl
27.5 x 7+5, 6+5

Neck Flexion
30 x 13, 10

Reverse Wrist Curl
12.5 x 13, 10 + 7.5x13

Side Bend
40 x 5, 5

Ab drop set x 2

Cycle x 20 mins

Notes

Also did a 50 min cycle instead of BJJ yesterday. Finding the stationary bike less boring than I usually do. Might be because I've adapted to it a little bit more? In the past, I'd feel my quads burning even if I was just at like 110 HR, but now I can get into the 130s without that.

Did side bends to see how rib is feeling. A bit of pain, but I was able to move 80% of previous load without too much issue. Another week until I go back to BJJ I think.

374
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2024, 07:49:52 am »
26-08-24

RDL
160 x 7, 6

Rev Nord
+20 x 10, 9 + 5x7

Shrug
170 x 17 + 11 + 8

OA Lat Row [set cable higher]
60 x 6
55 x 8

45º DB Inc Bench
32.5 x 13, 11

Hammer Preacher
17.5 x 8, 8
15 x 14

Pushdown
35 x 17, 15, 13

Lying Lateral
12.5 x 9, 8
10 x 15

Neck Curl
10x11 + 7.5x13 + 15x15 + 2.5x18
7.5x11 + 5x17

Finger Curl
27.5 x 7+5, 6+5

Reverse wrist
12.5 x 10, 8 + 10x14

Neck Flexion
27.5 x 18, 16

Tibialis Bar
17.5 x 20+11+6+5

Ab drop set x 2

Notes

Rib thing efeling largely recovered. May still take a couple more days off of BJJ since I do still feel it from time to time.

375
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2024, 07:47:15 am »
Quote from: Joe on August 17, 2024, 12:28:04 pm
Quote from: Joe on August 10, 2024, 07:46:10 am
Quote from: Joe on July 27, 2024, 08:03:20 am
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

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