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Messages - Joe

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76
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.

77
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.

78
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

79
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

80
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

81
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

82
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.

83
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

84
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

85
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

86
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


87
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

88
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.

89
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

Quote from: LBSS on January 16, 2025, 07:41:20 pm
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.

90
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!

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