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Coges

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Re: Two Hands Two Feet
« Reply #1245 on: December 20, 2016, 04:28:38 am »
+1
20/12/16 - 5pm

Banded scap prep

A1) Push Press- bar x 5, 40 x 3, 50 x 3, 3, 3
A2) Ring Chins- bw x 5, 5, +10kg x 3, 3, 3

B1) Cuban Rotation- 10kg x 5 x 5
B2) Pull Up Eccentric Only- 20s x 5
B3) Ring Dip Eccentric Only- 15s x 5

C) BB Curl (bar only) and Red Banded Tricep pushdown- 50 reps of each  (wicked pump from this )

Hanging x 30s

Bodyweight is 90.4 as of this morning. Expect that I've lost a bit due to no squats or deadlifts the last few months and that will come back on but hopefully I've lost some fat at the same time.
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Coges

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Re: Two Hands Two Feet
« Reply #1246 on: December 20, 2016, 06:08:50 pm »
+2
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.
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adarqui

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Re: Two Hands Two Feet
« Reply #1247 on: December 20, 2016, 10:31:41 pm »
+1
Quote from: Coges on December 20, 2016, 06:08:50 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:
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Coges

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Re: Two Hands Two Feet
« Reply #1248 on: December 20, 2016, 11:29:48 pm »
+1
Quote from: adarqui on December 20, 2016, 10:31:41 pm
Quote from: Coges on December 20, 2016, 06:08:50 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:

hahaha I'm saving myself for the traditional xmas day blowout but have been accommodating any drinking/shitty food eating by simply not eating as much at other times. Has worked well so far.
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- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1249 on: December 21, 2016, 12:28:28 am »
+1
Quote from: Coges on December 20, 2016, 11:29:48 pm
Quote from: adarqui on December 20, 2016, 10:31:41 pm
Quote from: Coges on December 20, 2016, 06:08:50 pm
Bw low of 89.6 today. Sub 90 for the first times since May where I scraped in at 89.9. Not sure if it's genuine loss or not though. Had too much fish oil yesterday (if you know how that ends) and haven't had creatine in 2-3 weeks. I wanted to end the year sub 90 though so I've got 10 days including Christmas and New Years to solidify that position.

well that's some good news at least.. nice! don't let x-mas blow you up over 95 :ninja:

hahaha I'm saving myself for the traditional xmas day blowout but have been accommodating any drinking/shitty food eating by simply not eating as much at other times. Has worked well so far.

 :highfive: :highfive: :highfive:
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Coges

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Re: Two Hands Two Feet
« Reply #1250 on: December 21, 2016, 06:36:24 pm »
0
Did about 45 mins of stretching on the legs and hips last night. Feeling ok but left knee seems to have gotten worse again. Need to get back on the anti-inflams a give the quads and IT band a good working over.

Weight stable at 89.5 this morning. It's funny how I (we) lose weight though. I'm pretty sure I looked better in the early 90's than I do now but I think that's just in the way I'm losing the fat. I'm definitely leaner around the top of abs/bottom of ribcage but that is subsequently making my lower stomach look less flattering by comparison. Sticking with it although I fear I will need to get down to 85-86 before I'm truly lean.
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Coges

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Re: Two Hands Two Feet
« Reply #1251 on: December 22, 2016, 06:14:45 pm »
+1
22/12/16 - 6.30pm

Wrist Prep

Bodyline Drills- Some hollow body holds (so weak!)

Chest to Wall Handstand x 10s x 5

Planche Lean x 10s x 5
Tuck Front Lever x 5s x 5

Push Up Support on rings x 30s (need to do this more- wicked chest/bicep pump)

L-sit on rings (bent knees) x 15s x 5

Knee is still giving me the shits. It had settled and I hadn't given it a lot more attention. Next two weeks is going to be quad and IT band city. Really hanging to get back online with lower body training too.
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Coges

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Re: Two Hands Two Feet
« Reply #1252 on: December 22, 2016, 06:15:35 pm »
+1
Bodyweight stable again at 89.5. This is good news as I'm barely training at the moment and plan to add some more sessions in next week which will definitely help.
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Coges

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Re: Two Hands Two Feet
« Reply #1253 on: December 28, 2016, 07:53:55 pm »
0
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.
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adarqui

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Re: Two Hands Two Feet
« Reply #1254 on: December 29, 2016, 01:19:55 am »
0
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.



Quote
Am going to change the way I log from here on. Will be much less frequently and cover mainly the big stuff or things that have been important/successful in my programming.  Will likely do a weekly update with any highlights/PRs or shit I'm doing differently.

cool
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Coges

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Re: Two Hands Two Feet
« Reply #1255 on: December 29, 2016, 05:53:21 pm »
0
Quote from: adarqui on December 29, 2016, 01:19:55 am
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1256 on: December 29, 2016, 06:27:47 pm »
0
Quote from: Coges on December 29, 2016, 05:53:21 pm
Quote from: adarqui on December 29, 2016, 01:19:55 am
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o
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Coges

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Re: Two Hands Two Feet
« Reply #1257 on: December 30, 2016, 03:05:28 pm »
+1
Quote from: adarqui on December 29, 2016, 06:27:47 pm
Quote from: Coges on December 29, 2016, 05:53:21 pm
Quote from: adarqui on December 29, 2016, 01:19:55 am
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o

Lol. I think it's my coping mechanism. If I can't do it I write it out of my mind.
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- Zatsiorsky

adarqui

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Re: Two Hands Two Feet
« Reply #1258 on: December 30, 2016, 03:19:55 pm »
+1
Quote from: Coges on December 30, 2016, 03:05:28 pm
Quote from: adarqui on December 29, 2016, 06:27:47 pm
Quote from: Coges on December 29, 2016, 05:53:21 pm
Quote from: adarqui on December 29, 2016, 01:19:55 am
Quote from: Coges on December 28, 2016, 07:53:55 pm
Have done two workouts since the last post.

Workout 1-
Squat-
Worked up to 5 reps at 100
First time squatting in 5 weeks and it was pretty good. 100 felt fairly easy. RPE of 5-6 or so. No belt but used knee sleeves.

Workout 2-
Incline Bench- 60 x 6, 55 x 8, 50 x 10
Ring Chins- +10 x 3, 3, +15 x 3

good to see the squats felt good. can't believe it's been 5 weeks, fuq.

I know. It's ridiculous. I got used to not squatting and almost completely forgot about it.

damn.... :o

Lol. I think it's my coping mechanism. If I can't do it I write it out of my mind.

makes sense.

i seem to do similar things - even with activities like programming etc.. definitely helps you cope if you're not even thinking about it at all.
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Coges

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Re: Two Hands Two Feet
« Reply #1259 on: January 06, 2017, 02:15:30 am »
+2
Happy new year everyone!!!

Did almost nothing except surf and relax the last week. Haven't surfed for at least 3-4 years and it was fantastic/unsettling at the same time. As much as I love surfing I am mildly terrified by deep ocean water. The fear is 100% related to my current level of fitness/perceived level of fitness and my fear of floating to Tasmania. Anyway, I surfed beach breaks fro the most part and was never too far away. Here's my boards in case anyone is interested. I used the McTavish (8'1) as the surf really wasn't big enough for the shorter board. I'm also more partial to longboarding at the moment.



Was a great week though and has rekindled my want to surf and be fit enough for surfing. A large part of 2017 for me will be getting fit enough to do things. I've neglected "cardio" for long enough even though I can run out a game of basketball I'm really not that fit for too many other activities. I bought into the whole cardio eats muscle dogma many years ago and as a skinny guy who has struggled to build muscle it rang true. Anyway, I expect to be logging much more on my efforts to bring my overall fitness capabilities up a notch. Alongside that the gymnastics training will stay, select weightlifting and some basketball and martial arts will work their way in. And stretching of course.

2017 is going to be an exciting year.

Edit- my motto for 2017 is Action. Instead of trying to plan the perfect situation, just fucking do something.
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"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky
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