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Messages - Joe

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31
21-06-20

BW - 68.5

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 1
+40 x 1
+16 x 5, 5

Wide Grip Pullups
BW x 8, 8

Deadhangs
HC@24mm
BW x 5s, 5s
HC@18mm
BW x 5s, 5s
HC@15mm
BW x 5s, 15s, 15s

Fingertip Pinch
8 x 5s, 5s, 5s


32
27-05-20

Workout BW - 67.8

Workout

Pullups
BW x 3, 3
+8 x 2
+16 x 1
+24 x 5, 5

Assisted OAC
-8 x 1, 1

Half Crimp Hangs
18mm
BW x 5s, 5s, 5s
15mm
BW x 6s, 15s, 20s

Fingertip Pinch
8 x 8s, 8s

Notes

Well, went through a bit of a rough patch mentality wise and didn't have the zest to train. Did occassional pushups, max chins etc, so should be back up to speed soon.

33
Just needed a little bit of a mental reset -- training resumes tmrw.

34
14-04-20

Morning BW - 66.5
Workout BW - 66.8

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1

OAC Lock-off 120*
BW x 5s, 5s

OAC Lock-off 90*
BW x 7s

OAC Negative
BW x 10s

Pullups
24 x 4
16 x 6

Half Crimp Hangs
18mm
BW x 5s,
15mm
BW x 5s
+8 x 5s
+13 x 11s, 10s
BW x 24s, 22s

One Arm Scap Pulls
BW x 10, 10, 10

Notes

bleh workout. that one eccentric killed me for the rest of it, though felt a little off from the start. Ah well, down weeks happen, esp. while dieting. scap pulls feeling more solid at least

jam doughnuts are misnamed, but that is still a good tip, thanks.

anyway, THESE are doughnuts:



god i miss autumn in the US.

yeah, i think we're basically in accord on doughnut views here. you don't get anything here that has what matches the iconic us doughtnut texture. i wish i could find some apple fritters.

Diet

Kcal - 1750
Prot - 130g

35
were they good doughnuts? because i still haven't had a truly good one outside the US. or even really seen/smelled one that looked promising.

if so, i demand details.

Not particularly, no. They were crosstown, which are basically just doughnut shaped cakes. I don't know why doughnuts in the UK are so bad.

Edit: imho the best readily available doughnuts in the uk are the sainsbury's 5 pack of jam doughnuts, which somehow only cost £0.80

36
13-04-20

Morning BW - 66.1

Diet

Kcal - 2500
Prot - 80g

Notes

Lmao, not a banner day for eating. Wasn't really a fold/failure of adherence as such, but friend had a 6 pack of doughnuts delivered to us as a gift, and me and my gf felt bad at not eating them, so i did my duty there, haha. Carb fest, basically. Back on course tmrw, when hopefully can use those carbs for a great workout

37
12-04-20

Morning BW - 66.4
Workout BW - 66.2

Workout

Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 7s
18.5 x 2s
16 x 5s, 7s, 5s, 7s, 5s

Fingertip Pinch
8 x 16s, 16s

Pushups
BW x 7
+8 x 5
+16 x 9, 9, 9

KB OHP
8 x 5
16 x 11, 11

Notes

The pinch is very technique/set up/sweat dependent, hence the up and down on the 16 holds.

Fingertip holds (only using the last section of fingers/thumb rather than getting as much I can on there) felt good, might make them the primary pinch for a while. Less skin stress that way, too.

Sleep hasn't been great lately, as it gets warmer, so felt a bit flat this workout. A little constipated, too, alas.

Diet

Kcal - 1450
Prot - 105g

38
11-04-2020

Morning BW - 66.3

Notes

Taking a rest day. Sore AF from yesterday, and fingers need a break. Had a nap instead of working out, can recommend. Will workout tmrw.

Diet

Kcal - 1675
Prot - 115g

reminds me of an old lyle mcdonald piece about the weird non-linearity of weight loss: "of whooshes and squishy fat."

ah nice one. Read the article, good description of what's going on, I think!

39
10-04-20

Morning BW - 66.0
Workout BW - 66.5

Workout

Warmup

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1

120* OAC Lock-off
BW x 4s, 4s

90* OAC Lock-off
BW x 6s, 6s, 6s
+2.5kg x 5s
+3.75 x 4s

One Arm Scap Pulls
BW x 7, 7 [left weaker/less stable than right]
+8 x 5

Half Crimp Hangs
18mm
BW x 5s
15mm
BW x 5s
+8 x 5s
+13 x 5s
+16 x 5s
+18.5 x 5s [basically maximal]
+13 x 8s, 8s
BW x 15s, 15s

Kneeling Ab Wheel
+8 x 5 [hard, bad rom!]
+5 x 6, 6
BW x 12

Notes

Very low BW this morning, wow. Big drop last couple of days after feeling semi-stalled last week

Lock offs felt pretty good at 90*, not so good at 120*, need to get stronger in that bottom portion. Even weighted was pretty relaxed at 90*, which is fun.

Including one arm scap pulls to hopefully help round out the weakness at the bottom. Haven't have shoulder pain since doing pushups/OHP/pushback/ab wheel regularly, since I think they're all really good for shoulder stability, but the scap pulls reminded me that my left shoulder still has a way to go to get left arm fully up to snuff.

Think the ab wheel w/ weight in backpack is really hard for the amount of weight added, because the weight sits at the bottom of the backpack, so is right over my hips/lower back, so loading specifically at the least advantageous point. That's good, lots of time to progress them then!

Diet

Kcal - 1550
Prot - 145g

40
09-04-20

Morning BW - 66.5

Notes

Rest day today.

Have to say, despite low calories, recovery has been really good lately. I think that's probably mostly to do with really focussing on protein intake, can imagine I was usually just getting like 50g a day, maybe 70 on days I had a shake, before this.

Diet

Kcal - 1610
Prot - 120g3

41
08-04-20

Morning BW - 67.0
Workout BW - 67.2

Workout

Warmup

Pinch
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 6s, 6s
17.25 x 3s, 3s, 3s  :personal-record:
13 x 20 + 13 [i.e 20R20L13R13L no rest)

Pushups
BW x 8
+8 x 5
+16 x 9, 9, 8

KB OHP
8 x 5
16 x 10, 10

Ab Wheel
BW x 5, 5, 5 + 10

Notes

Hard, but good, workout. Nice to move to a new weight on pinches

Diet

Kcal - 1350 [ish, mum brought me some food for passover (in a quarantine compliant manner, worry not), not sure calories, but was just chicken soup + stuff for dinner, so kcals pretty light i think]
Prot - 135g

42
07-04-20

Morning BW - 66.9
Workout BW - 66.9

Workout

Lattice warmup

Pullup
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
+45.9 x 1
+52.5 x 1  :personal-record:
+53.6 x F (got to about half way)

Fiddled around with some lockoffs too

Half Crimp Deadhangs
18mm
BW x 5s, 5s
15mm
BW x 5s
+5 x 5s, 10s, 10s
+10.5 x 10s, 7s
BW x 18s, 15s, 15s

Notes
 
Well, that's a pretty big PR. Failed on the 1.8xBW attempt, but hit 1.785, so am pretty happy with that. Should start to work OAC stuff on alternate pulling days, now, as I guess the strength is there.

The weird numbers for the higher weight pullups are because i got them by measuring total BW on a scale while loaded, so 119.4 was highest successful weight I managed. If I can keep that total aroudn 120kg while dropping closer to 60kg (probs not getting passed like 63-64), then I'll be golden.

Diet

Kcal (yesterday) - 1650 (1650)
Prot (yesterday -  105g (115g)

43
05-04-2020

Morning BW - 67.2

Workout

took a page out of adarq's book and did 300 walking lunges, more or less non stop. Took 11:42.

Notes

Happy to see the needle move on BW. Think it's probably because I had a good bowel movement this morning, haha.

Diet

Kcal - 1600
Prot - 115g

44
04-04-20

Morning BW - 67.4
Workout BW - 67.1

Workout

Lattice repeater hang warmup

Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 5s

Pinch Reps
16 x 3, 3, 3, 2

Pinch Hold
13 x 11s, 11s, 11s

Pushups
BW x 5
+8 x 12
+13 x 10, 10

KB OHP
8 x 5
16 x 9, 9

Hollow Body Holds
BW x 25s, 25s, 25s

Notes

Weighted the pushups with weights in a backpack. I get bored doing the higher reps, so that was nice. Also good to do the OHPs after a bit of fatigue from the pushups for same reason, doing unilateral stuff for 14+ reps is tedious, esp with something so core demanding as OHPs, so being tired when I do them makes that more my style.

Pinch stuff coming along v slowly, but, again, last two sessions have been done immediately day after a demanding hang sesh, so that's more or less expected.

Diet

Kcal - 1700
Prot - 125g

45
lmao weighted 67.4kg again this morning, don't rly want to eat less but guess i might have to...

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