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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 07:32:19 am »
03-05-24

OAC Negatives 3 x 2 each arm
Chinup 1 max set
T-Bar Row 2 sets
DB Pullover 2 sets
DB Finger Curl 3 sets
BB Curl 3 sets
DB Preacher 2 sets

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2024, 05:27:59 pm »
02-05-24

Morning

Squat 1 set
Reverse Nord 2 sets
Good Morning 3 sets
OHP 1 set
Incline Bench 1 set
Bench 1 set
Dips myo
Lying Laterals

Afternoon

30 min spin + 20 min cooldown ride

Notes

cba to track weights for things where I am since I'm just doing semi-random stuff to get reps in.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2024, 06:37:47 pm »
05-01-24

45 min spin class

fun lol

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2024, 07:31:39 am »
30-04-24

BW - 70.6

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2024, 07:26:29 am »
Hyped to see you on the bouldering train! I think it pairs really well with running. Hopefully in the future you can do some cool combined trail running/climbing trips!

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2024, 07:35:08 am »
29-04-24

BW - 70.6

A - Defecit RDL
120 x 8, 8

B - Incline DB Bench
30 x 12, 11

A - Reverse Nordic
+15 x 8, 7 + BW x 9

B - DB Flye
15 x 13, 11

A - Lying Lateral
7.5 x 15
10 x 6
7.5 x 12+6

B - Pushdown
27.5 x 17, 15, 12+6

Abs

Notes

Cold still lingering, so this was very tiring. Long rests between sets.

Switching up my hinge movement. RDLs feel more natural -- easier to focus on getting a hamstring stretch, and with the deficit I can go very deep, past where the plates would be hitting the ground if I did the lift from the floor.

Starting to get legit lean. Have a six pack without flexing even in bad lighting now. Cold aside, energy levels, libido etc remaining good! I'm still eating 2000-2200 kcal a day, and have dessert after dinner basically every day, so this cut has been very easy overall diet-wise. Gives me optimism that I'm actually still above, or at worst just approaching, my "lower settling point", and so should be able to gain with a very minor surplus straight away, rather than having to gain fat to get back into a good enviroment for muscle-building.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2024, 07:11:21 am »
28-04-24

BW - 70.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-20 x 4  :personal-record:

Finger Curl
25 x 5+3
22.5 x 7+6, 5+6

Hammer Incline
17.5 x 18+8+6+5

Notes

Still have some pretty bad cold symptoms, so kept intensity high but volume low for this session.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 26, 2024, 07:30:29 am »
26-04-24

BW - 70.8

Good Morning
100 x 11

Reverse Nordic
+10 x 12 + BWx8

Incline DB Bench
30 x 12

Flye
15 x 14

Pushdown
27.5 x 16+7+5

Lying Lateral
7.5 x 14+6 + BWx10

Notes

Have a cold so did a lower volume session at home rather than infecting people at the gym.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 24, 2024, 07:35:05 am »
24-04-24

BW - 70.2

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-12.5 x 1
-20 x 3

20mm Grip
50 x 1
55 x 1, 1
50 x 8s
45 x 15s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 8s
17.5 x 14s

OA Row
55 x 8, 6

Rear Delt Cable Flye
10 x 13+7

Finger Curl
22.5 x 7+5, 5+5

Hammer Incline
17.5 x 17+8+5

Preacher
15x6 + 12.5x8 + 10x11+8

Shrug
100 x 20+10+5

Abs

Notes

New low weight by a huge margin. Slightly anomalous b/c yesterday was very hectic and had weird meal timings and such like, but still, nice to see.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2024, 07:33:09 am »
22-04-24

BW - 71.0

Good Morning
100 x 10, 9, 8

Incline DB Bench
30 x 11, 10, 9

Reverse Nordic
+10 x 11, 9, 7 + BWx10

DB Flye
15 x 11, 9

Pushdown
27.5 x 13, 12, 11, 10 + 20 x 8

Lying Lateral
7.5 x 13, 12, 11, 10 + 5x7

Abs

Notes

Ties lowest weight, feel like this will be the week I settle sub 71, then we're almost there.

11
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 22, 2024, 07:28:49 am »
Quote from: vag on April 22, 2024, 06:07:09 am
19 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.


21 April

10K RACE : 48:27 official  (4:50 pace)  :personal-record: :personal-record: :personal-record:

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!!  :headbang: :ibrunning:

Nice work man, huge congrats!

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 21, 2024, 07:26:54 am »
21-04-24

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-15 x 1
-21.25 x 3

20mm
50 x 1
55 x 1
50 x 6s, 6s
45 x 16s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 11s
17.5 x 14s

OA Row
55 x 7, 5

Rear Delt Cable Flye
10 x 12, 10

Finger Curl
22.5 x 7+4, 5+4

Shrug
100 x 17+8

Hammer Incline
17.5 x 17+7+6

Preacher
15 x 6 + 12.5 x 7 + 10 x 10+8+6

Abs


13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 19, 2024, 06:32:58 am »
19-04-24

BW - 71.6

A - Lying Leg Curl
80 x 9, 8
72.5 x 10+5

B - Leg Extension
115 x 13
125 x 9
125x8 + 105x7

Machine Press
13 x 11, 9
13x7 + 11x6 + 9x6 + 7x7

A - Cable Lateral
8 x 11, 10, 9, 8, 7

B - Cable Overhead Extension
21 x 12, 9, 8
18 x 12

Dips
+20 x 8
+20x6 + BW x 11 + 10

Notes

I still v. occasionally get that hip pain that stopped me from running many years ago. Usually goes away if I drop squat patterns for a little bit, hence the leg extensions.

Need, _need_, to regularly work on dorsiflexion esp on right leg (hip pain leg).

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 18, 2024, 12:50:27 pm »
18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 17, 2024, 12:43:35 pm »
When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

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