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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 07:40:54 am »
14-10-24

RDL
170 x 8, 5

Reverse Nordic
20 x 7, 6 + BWx12

Bench [wide/normal grip]
90 x 5, 5

Chinup
+40 x 10, 9

Lying Lateral
15 x 8, 6 +10x8

Pushdown
45 x 10, 8 + 40x8

EZ Curl
45 x 9, 8

Neck Curl
15x13 + 10x13

Lateral Neck
11.25 x 10

Ab wheel

Notes

Not 100% recovered from cold, but enough to have a basically full strength workout. Dunno why I did wide grip bench, prefer the feel of close-grip.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 12, 2024, 07:33:36 am »
12-10-24

CGBP
90 x 5, 4

Pullover
32.5 x 8, 7

Good Morning
60 x 6, 6

Reverse Nordic
BW x 6, 6

Flat Bench Curl
10 x 8, 8

OH DB Extension
20 x 7, 7

Lying Lateral
10 x 8, 8

bunch of KB swings

Notes

Been totally wiped out last few days by a cold or some such, but felt just about well enough to do something light today. achy everywhere, esp knees and lower back.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 11, 2024, 04:11:42 pm »
Quote from: LBSS on October 08, 2024, 04:40:14 pm
shots knocked me on my ass. i slept until noon and have barely been able to get off the couch today. woof. worth it but jesus christ, taking sick days was more fun as a kid.

flu shot has got hands this year, my wife and i are totally wrecked

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 09, 2024, 06:37:48 am »
09-10-24

Chin
+40 x 9, 8

Dip
+10 x 10, 8

Incline Fly
17.5 x 10, 9

Pullover
32.5 x 12, 10

Lateral
22.25 x 13, 12

EZ Curl
42.5 x 12, 10

EZ Tricep
42.5 x 9, 8

Notes

Abbreviated for time. Feeling a bit beat up from session yesterday. Achilles were a little sore towards end of run too. Maybe I need to get another pair of shoes in the rotation.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 08, 2024, 10:27:34 am »
08-10-24

Run - 4 x 4' On / 3' Off [0.90km, 0.90km, 0.90km, 0.90km]

Notes

Well, that's consistent pacing, lmao.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 07, 2024, 06:53:24 am »
07-10-24

RDL
170 x 7, 5

Rev Nord
20 x 13, 10 + 5x10 + BWx7

Chinup
+45 x 6, 5

CGBP
85 x 6, 5

EZ Bar Curl
42.5 x 11, 9

Pushdown
40 x 16, 14

Lying LAteral
15 x 7
12.5 x 13

Neck Curl
15x8 + 12.5x10
15 x 6

Side Neck
11.25 x 8

18mm hang drop set

Notes

Maxed out my DBs and want to improve my CGBP, so that substitution made sense. Pecs/delts not really recovered from Saturday [probably bpushed the volume too far there given it was first week back], so mediocre performance. Nice workout overall though.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 06, 2024, 08:44:11 am »
06-10-24

Run -- 48:30, 8.40km [5:46 pace]

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 05, 2024, 07:02:07 am »
05-10-24

Close Grip Bench
90 x 7.5, 5
80 x 8, 6, 5

OA Overhead Ext
17.5 x 11, 9, 8, 7

Incline Fly
17.5 x 8, 7

Neck Curl
12.5x15 + 10x16
12.5x10 + 10x12

Side Bend
50 x 13, 11

Lateral Neck
10 x 16, 15

Ab Wheel x 2 sets

Big set of 20mm hangs, first with +10, then BW [basically hanging to like 7/8 RPE, taking 10s rest, repeating until could only hang like 5s]

Finger Curl
27.5 x 8+6

Deficit Pushup
BW x 22

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 04, 2024, 07:29:11 am »
04-10-24

Seated Leg Curl
96x13 + 82x12 + 75x15

Leg Extension
145x8 + 125x6 + 105x8

Adductor
102.5x13 + 87.5x11 + 80x10

Abductor
14x13 + 12x11 + 10x10

Pendulum Squat
45 x 5

Low Row
150x7 + 130x7 + 110x8

OA Pulldown
8x8 + 7x7 + 6x8

Preacher Machine
20x14 + 15x11 + 10x16

Lateral Machine
70x15 + 60x10 + 50x12 + 45x8

Notes

busy few days so not feeling 100% recovered, maybe had a mild cold? as such, abbreviated/drop-set focused workout

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 02, 2024, 06:57:10 am »
02-10-24

Chinup
+40 x 8, 7

Dip
+40 x 9, 7

Rev Nord
+20x8 + BWx10
+20x6 + BWx7

Pullover
32.5 x 11

Inc Flye
17.5 x 9

Lateral
20 x 18, 16, 15

EZ Curl
42.5 x 8, 7

EZ Lying Extension
42.5 x 7, 6

Side Bend
50 x 10, 8

Finger Curl
30 x 7+5
27.5 x 9+6

Neck Curl
12.5 x 13 + 10x14

Lateral Side
10 x 13

Wrist Extension
15x13 + 10x6

Ab Wheel x 2 sets

Notes

Despite my jeans-related complaints in the past, I kind of feel like my quads might be lacking slightly compared to rest of legs, so may add a little more volume for them here on Wednesdays, recovery permitting.

Surprising lack of soreness from yesterday's run.

Bringing back chins. Surprised how strong I am on them still given I've not trained them for ages, near PR territory. Guess building muscle works. Rows were just getting too exhausting and felt a little unproductive given how much effort went into just holding the position (doing them with like 70% of my RDL load, cost of strong lats)

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 01, 2024, 06:22:21 am »
01-10-24

Run -- 4 x 4' On / 3' Off [4:52, 4:39, 4:28, 4:18 pace]

Notes

DOMS everywhere from yesterday, lol.

First running session, so chose a classic. Didn't check paces or anything while running, just going to effort. Tried to keep things moderate to start and then moved towards a 5k-ish effort as the workout progressed. Felt v nice to be so in control rather than jsut trying to hammer things. Maturity, eh?

Hip flexors dead after the last rep/during the cooldown jog. Not too surprised as they get hit pretty hard with nordics

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 30, 2024, 07:01:25 am »
30-09-24

RDL
170 x 6

Reverse Nordic
+20 x 11 + BWx13

Shrug
170 x 17+7+5

Chinup
+40 x 8

45ยบ DB Inc
32.5 x 15

Hammer Preacher
17.5 x 11

Lying Lateral
12.5 x 15

Pushdown
40 x 15

Neck Curl
12.5x10 + 10x11

Side Neck
10 x 14

Finger Curl
30 x 6+6

Wrist Extension
15 x 10 + 10x13

Abs drop set

Notes

Decent session. Week off was nice. Went for a few runs, did two very light lifting workouts, was a lot looser with diet etc. Good to be back, rested, and locked in.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 23, 2024, 09:53:10 am »
taking a few days [maybe whole week?] off hard lifting. Only missed two lifting sessions since mid-June, and that was a deliberate rest 7 weeks ago. Also only had like a handful of days since then when I didn't either lift, do bjj, run or cycle. So yeah due a good rest lol. Might do some light lifting and a couple of jogs b/c I do love exercise, but aim is for nothing overly tiring. See you in a week!

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 22, 2024, 01:29:37 pm »
22-09-24

Run - 36 min, 5.9km

Notes

Been bloated/weird-feelling last few days. This run wasn't too great either, tho mostly down to being super humid today I think.

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: September 21, 2024, 12:53:36 pm »
21-09-24

Bench
90 x 7, 5
80 x 9, 7

Inc Fly
17.5 x 8, 8 + 15x8 + 12.5x9 + 10x12 + BW Dips x 13 + 7

Overhead Extension
17.5 x 9, 8 + 15x8 + 12.5x9 + 10x12

Notes

30 min version of this workout fit in the middle of a busy day. So annoying to lose a rep on CGBP, almost certain that's the first rep I've lost on any movement in months. Understandable given situation of the workout, but this one lift is giving me grief when everything else is going swimmingly.

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