361
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
Run - 7.06k, 42:21
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362
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
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
363
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2025, 07:50:02 am »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
364
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
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
365
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.
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.
366
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 27, 2025, 10:06:33 am »
27-01-25
Stationary bike - 25 mins moderate
Incline Curl
20 x 14+7 + 17.5 x 8+7
DB Tricep Ext
15 x 8+6 + 12.5 x 10+6
DB Lateral
25 x 11+7+5
Stationary bike - 25 mins moderate
Incline Curl
20 x 14+7 + 17.5 x 8+7
DB Tricep Ext
15 x 8+6 + 12.5 x 10+6
DB Lateral
25 x 11+7+5
367
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2025, 09:51:28 am »
26-01-25
Run - 7.5k, about 2.5k at a tempo-ish effort in the middle. 42:17
Run - 7.5k, about 2.5k at a tempo-ish effort in the middle. 42:17
368
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 25, 2025, 07:21:11 am »
25-01-25
Rev Lunge
115 x 5
Lateral Raise
25 x 9, 7
22.5 x 12
Lat Prayer
42.5 x 9, 7
Deficit Pushup
+20 x 11, 9
Incline Curl
20 x 10, 9
Pushdown
42.5 x 13, 11
Rev Lunge
115 x 5
Lateral Raise
25 x 9, 7
22.5 x 12
Lat Prayer
42.5 x 9, 7
Deficit Pushup
+20 x 11, 9
Incline Curl
20 x 10, 9
Pushdown
42.5 x 13, 11
369
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 24, 2025, 12:57:43 pm »
24-01-25
Run - 38 mins, 6.3k
Run - 38 mins, 6.3k
370
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2025, 07:11:54 am »
22-01-25
Good Morning
110 x 8, 6
Rev Nord
+27.5 x 7, 6
Chin
+55 x 8, 6 + 35x8 + BWx8
Incline Fly
25 x 8, 7 + 12
Incline Curl
17.5 x 15, 14
Tricep Ext
47.5 x 7, 5
Lateral Raise
22.5 x 16+9+7
Good Morning
110 x 8, 6
Rev Nord
+27.5 x 7, 6
Chin
+55 x 8, 6 + 35x8 + BWx8
Incline Fly
25 x 8, 7 + 12
Incline Curl
17.5 x 15, 14
Tricep Ext
47.5 x 7, 5
Lateral Raise
22.5 x 16+9+7
371
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 20, 2025, 07:48:34 am »
20-01-25
Run - 6.15km, 37:50
Notes
Bit slower than usual, felt good.
Run - 6.15km, 37:50
Notes
Bit slower than usual, felt good.
372
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 19, 2025, 07:36:19 am »
18-01-25
Cycle - 20 mins [just some light stuff to get some movement in
19-01-25
Rev Lunge
110 x 6
Lateral Raise
22.5 x 17, 15
Lat Prayer
40 x 12, 9 + 30 x 13
Incline Fly
25 x 8, 7 + 13 presses
Flat Hammer Curl
17.5 x 7, 5 +15x10
Tricep Ext
47.5 x 8, 5
Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.
I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.
Cycle - 20 mins [just some light stuff to get some movement in
19-01-25
Rev Lunge
110 x 6
Lateral Raise
22.5 x 17, 15
Lat Prayer
40 x 12, 9 + 30 x 13
Incline Fly
25 x 8, 7 + 13 presses
Flat Hammer Curl
17.5 x 7, 5 +15x10
Tricep Ext
47.5 x 8, 5
the dark up that far north was what i remember really killing in the winter. so little light, so little sun.
Ah yeah, I meant cold as in respiratory infection. Lingered for like 10 days, 5 of which left us very low energy.
I hear you re darkness. If anything, London winters are too warm. I have a really nice parka that I spent too much money on, and I get to wear it like once a year, smh.
373
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 16, 2025, 07:23:31 am »
Feels like you've been killing it all-around lately. Really excited to see how your ultra prep goes!
374
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2025, 07:22:38 am »
14-01-25
Run - 34 min, 5.8k
16-01-25
Good Morning
110 x 7, 6
Rev Nord
27.5 x 7, 6
Chin
+55 x 7, 5 + BWx12
Incline Fly
25 x 7, 5 + 11
Curl
15 x 9
Tricep
47.5 x 7
Lateral
22.5 x 15+8
Notes
Wife and I been brutalised by this cold. Pretty much gone now but heavy fatigue. Bleh.
Run - 34 min, 5.8k
16-01-25
Good Morning
110 x 7, 6
Rev Nord
27.5 x 7, 6
Chin
+55 x 7, 5 + BWx12
Incline Fly
25 x 7, 5 + 11
Curl
15 x 9
Tricep
47.5 x 7
Lateral
22.5 x 15+8
Notes
Wife and I been brutalised by this cold. Pretty much gone now but heavy fatigue. Bleh.
375
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 13, 2025, 07:21:27 am »
13-01-25
Lunge
110 x 5
Deficit Pushup
20 x 13 + 6 + BWx11
Lat Prayer
40 x 9 + 30 x 11, 7
Lateral
22.5 x 15+9+7
Hammer Curl
17.5 x 7, 6
Triceps
47.5 x 7, 5
Notes
Bleh, still got the cold lingering
Lunge
110 x 5
Deficit Pushup
20 x 13 + 6 + BWx11
Lat Prayer
40 x 9 + 30 x 11, 7
Lateral
22.5 x 15+9+7
Hammer Curl
17.5 x 7, 6
Triceps
47.5 x 7, 5
Notes
Bleh, still got the cold lingering