Author Topic: warpspeed to the new scenario  (Read 21133 times)

0 Members and 1 Guest are viewing this topic.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
warpspeed to the new scenario
« on: February 24, 2017, 12:53:10 pm »
+4
Daily template:

Morning stats
RHR (bmp):
Waist (cm):

Diet
Kcal:
Carbs (g):
Protein (g):
Fat (g):

http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

23-02-17

Jogged to gym - ~1 mile

Pullups -
BW x 5,5

Squat
70kg x 4,4
62.5kg x 5

Front Squat
50kg x 5
40kg x 6

DB Bench
16kg x 5,5,6
14kg x 5

DB Row
20kg x 12, 10

Preacher curls
EZ bar + 5kg x 10, 8

Lat pulldown
something x 12
something heavier x 10 (i forgot to write this down)

Notes
hey. i'm back and after a long, long layoff kind of fat and weak. time to fix that! going to be doing something broadly on the lines of greyskull (the above was only day two and was kind of a random assortment of things)

24-02-17

Various bodyweight/mobility things through the day. Plenty of pushups, planks and such, since i know i won't be able to get to the gym tomorrow.
« Last Edit: March 09, 2017, 06:23:03 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11247
  • plugging away...
  • Respect: +5734
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #1 on: February 25, 2017, 07:54:59 am »
+1
oh shiiiiiiiiiiiiiiiiiiiiiiiiii
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

  • Hero Member
  • *****
  • Posts: 11247
  • plugging away...
  • Respect: +5734
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #2 on: February 25, 2017, 07:55:10 am »
+1
iiiiiiiiiiiiiiiiiiiiiiiit
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #3 on: February 26, 2017, 02:47:02 pm »
0
26-02-2017

Jogged to gym ~1 mile (lol my cardio is horrendous)

Overhead Press
Bar x 5
30kg x 5,5,8

Chinups BW x 5,4,3,3 [interspersed between OHP and Squats]

Squat
30kg x 5
50kg x 5
60kg x 5,5,7 [blarg, form still needs re-sharpening. i need to get my squat shoes from home! will do this on wednesday or so]

DB Row
20kg x 10, 11 [second set cheatier, but still controlled the eccentric and made sure to squeeze/pause a bit at the top]

Lat pulldown
32kg x 10, 10 [increase pump and get more volume]

Notes

I got through this in under 30 minutes, so perhaps I should rest more to get more volume on the money lifts (i.e. the amrap final sets). I felt a bit anxious because the gym was so full and didn't want to hog the squat rack (though there are three, so I oughtn't feel this way). I like doing back exercises.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #4 on: February 28, 2017, 07:06:24 am »
0
28-02-17

Jogged to gym ~1mile

Bench press (thumb's length from inside knurling)
40kg x 5
60kg x 1 [heh]
50kg x 5
45kg x 5,6,4
^^^ worked in with someone, and since I haven't benched since restarting I kind of guessed at things. Will be more sensible next time [i.e. probably do work sets at 45 or 47.5]

Deadlift
60kg x 3
70kg x 3 [paused these reps 2 inches of the floor to cue good form and quad drive]
80kg x 7
90kg x 2 [just to see how this would go. my grip strength isn't great and i refuse to go over-under, so i will need to look for my straps too when i visit home]

Chinup BW x 2 [i guess deadlifts are hard on one's back? who knew]

High incline DB press [like 60 degrees]
10kg x 10
14kg x 7 [switched to neutral grip]
12kg x 6,5
10kg x 8

Lat pulldown
32kg x 14
39kg x 10
45kg x 7

Prone leg curl [spent a while trying to work out how to get this machine properly set up for me, did these to get extra volume since not much leg stuff done with only a couple DL sets]
36kg x 8
32kg x 7 [actually remember to cue glutes and keep pelvis tucked, like in strict for natural GHRs and this became much harder]
23kg x 7

Seated rows [neutral grip]
32kg x 10, 8
25kg x 9, 8

Supersetted:
Back hyperextension - BW x 10,10,10
Facepull - something light x 10,10,10 [I think I wasn't doing this quite with classic form]

Notes
Nice workout. Actually eating breakfast beforehand is helpful. This is also quite a lot of volume, I suppose, but I'm feeling up for it, so we shall see.
« Last Edit: February 28, 2017, 08:33:29 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #5 on: February 28, 2017, 07:33:51 am »
0
Programme outline

1A
OHP 3x5+
Squat 3x5+

1B
Bench 3x5+
DL 1x5+

2A
Bench 3x5+
Squat 3x5+

2B
OHP 3x5+
DL 1x5+

So it's 1A/1B/1A//2A/2B/2A// repeat (each / == 1 day off)

Will do 1 vertical and 1 horizontal pulling exercise at every workout, may do extra stuff as and when.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11247
  • plugging away...
  • Respect: +5734
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #6 on: March 01, 2017, 01:12:32 am »
+1
for DL grip, try hook grip. super uncomfortable at first, hands adapt. makes a big difference.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

vag

  • Hero Member
  • *****
  • Posts: 4964
  • Respect: +2639
    • View Profile
Re: warpspeed to the new scenario
« Reply #7 on: March 01, 2017, 04:42:43 am »
+1
Why hate over-under ( sincere question ) ?
Hook grip made a world of difference for me in power cleans but i never got to get used to it for DL/RDL, i still use over-under. There is a very strong mental link that i am stronger that way and i can't break that link, or if you will, i don't care enough to.
:welcome: back!!!
woot

acole14

  • Hero Member
  • *****
  • Posts: 1547
  • Respect: +1034
    • View Profile
Re: warpspeed to the new scenario
« Reply #8 on: March 01, 2017, 07:51:54 am »
0
Shoulder/wrist imbalances if you use over-under a lot apparently:

https://www.t-nation.com/training/tip-dont-use-a-mixed-grip-when-deadlifting

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #9 on: March 01, 2017, 10:17:33 am »
0
Yeah, I just don't like the idea of deliberately doing a heavy loaded exercise in an asymmetric way, even if I can counteract it by switching up the grip.

Getting used to hook grip while the weights are still low would be sensible -- good shout.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #10 on: March 01, 2017, 10:21:16 am »
+2
01-03-17

Delts are very sore today, unsurprisingly. Chest more moderate soreness, but I bench pretty narrow so that makes sense. Hamstrings sore, but otherwise I'm clear. Looking forward to tomorrow. Want to get back to nice high reps for Chins and dips.

Remembered to pick up my squat shoes, which is a relief since I am enormously scatterbrained when it comes to things like that, so squats tomorrow should feel nice.

Edit: Might try tracking macros/diet, something I've never done before.

Today --
Kcal: 2872
Carbs: 318g
Protein: 134g
Fat: 117g
« Last Edit: March 01, 2017, 03:29:31 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #11 on: March 02, 2017, 07:20:47 am »
0
02-03-17

Soreness: minor in delts and hams

Jogged to gym ~1 mile

OHP
Bar x 4
32.5kg x 5,5,6
25kg x 5 [just to check shoulder mobility. the age old Joe-lack of external rotation in left shoulder has returned apace. need to hit this hard to sort it. buying lacrosse ball today and attacking my shoulder. left arm always has to lock out after my right when doing barbell OHP, and this seems like a problem that needs to be fixed. suggestions?]

Chins BW x 3,3,3,2 [after each OHP set]

Squat
Bar x 5
50kg x 3 [paused at at bottom to take one full breath in and out]
62.5kg x 5,5,8 [yay squat shoes, so much more comfortable]
40kg x 10 [pussied out here]

DB Row
20kg x 12,11,10 [lats screaming by end of this]

Squat
40kg x 20 [felt like an arse for giving up on this set earlier so went back and crushed it]

Facepulls
something x 10,8,10 [better form this time, really focussing on getting that external rotation, went up a weight on middle set but didn't feel worthwhile]

DB Curls
6kg x 15
8kg x 9
7kg x 10

Notes

Must Fix Shoulder. Band dislocated, band pullaparts, lacrosse ball rolling, warming up more slowly, more facepulls, more back work, more attentive form when pushing. Otherwise this was a pretty decent workout, given the volume in the workout two days ago. Food is good.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #12 on: March 02, 2017, 07:24:20 am »
0
Plan is to do some mobility/conditioning/burpees tomorrow, take Saturday totally off because I'm out of town and then back in the gym Sunday evening.

Do these: <a href="http://www.youtube.com/watch?v=1-Ed5E9R76Q" target="_blank">http://www.youtube.com/watch?v=1-Ed5E9R76Q</a>

Food:

Kcal - 3020
Carbs - 378g
Fat - 157g
Protein - 146g
« Last Edit: March 02, 2017, 04:45:39 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #13 on: March 03, 2017, 02:01:58 pm »
0
03-03-17

Soreness: moderate in glutes, high in delts, not much else

Have done lots of lacrosse ball massage and stretching through the day. Grease the groove chinups, too.

Diet -

Kcal: 2853
Carbs: 275g
Fat: 124g
Protein: 153g

(these numbers are always kind of fudged via myfitnesspal + me probably forgetting somethings, etc., but seem helpful to track for a bit anyway, just to have a sense of how much i need to eat toget to a certain cal count)
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11247
  • plugging away...
  • Respect: +5734
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #14 on: March 04, 2017, 08:46:10 am »
0
it surprises me that you can actually get a lacrosse ball over there. are people starting to play or are they sold as PT aids?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag