Author Topic: warpspeed to the new scenario  (Read 21326 times)

0 Members and 1 Guest are viewing this topic.

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #15 on: March 04, 2017, 05:44:33 pm »
0
There has been an annual Oxford-Cambridge lacrosse game for 101 years.
« Last Edit: March 04, 2017, 07:12:04 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #16 on: March 05, 2017, 01:28:55 am »
+1
There has been an annual Oxford-Cambridge lacrosse game for 101 years.

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 #17 on: March 05, 2017, 05:57:49 pm »
0
05-03-17

Jogged to gym ~1mile

Chins (varied grips, did first 2 sets before going to bench, then supertsetted)
BW x 3, 3, 5, 2, 2, 2, 2

Bench
Bar x 10
30kg x 5
40kg x 3
47.5kg x 5, 5, 7 [left shoulder a bit dodgy on first set, but once blood got flowing it was fine]

Squat [focussed on a few new cues, which I think helped]
40kg x 3
55kg x 3 [paused at bottom for span of one full breath out and in]
65kg x 5, 5, 10 [!!!]

DB Row
22kg x 14, 12, 11

Narrow-grip EZ Bar preacher curl [done myo-rep style, + indicates 4-5 deep breaths]
Bar x 10
+7.5kg x 16+2+2+2+1
+5kg x 15+3+3+3+3+3

SS: [minimal rest between sets]
Facepulls [for some reason this machine has the lbs in round numbers and kgs in weird ones?]
5.7kg x 12, 12, 12, 12
Kneeling ab wheel [not quite able to go full ROM]
BW x 8, 8, 7 [couldn't manage even short ROM on fourth set, so called it quits at 3]

Notes

Was very excited for the gym after a day stuck on trains. Exercising in the evening after a full day of food rather than in the morning shortly after breakfast seems to make a dramatic difference in performance. Or two days rest made a big difference. Stupid confounding variables. In any case, despite feeling a bit weak numbers were good.
« Last Edit: March 05, 2017, 06:47:14 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 #18 on: March 05, 2017, 06:12:59 pm »
0
Diet:

Kcal - 3020
Carbs - 333g
Protein - 136g
Fat - 131g
"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 #19 on: March 06, 2017, 08:38:35 am »
+2
06-03-17

Soreness: high in abs and upper back; moderate in lats, arms and quads

Feel quite feeble today. Ab and upperback soreness has always, iirc, left me feeling a bit useless since I notice that pretty much no matter what movement I'm doing.

Appearing on a quiz show viewed by about 10% of the UK population this evening, and have a friend's b-day party right after, so will likely not be 100% for tomorrow's session, but we'll see.

Diet:
Kcal - 3192
Carbs - 392g
Protein - 143g
Fat - 118g
« Last Edit: March 06, 2017, 07:08:02 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 #20 on: March 07, 2017, 08:54:18 am »
0
07-03-17

Soreness: Upper back and abs still sore going into the gym.

Foam rolled and stretched at home before heading to the gym.

Jogged to gym ~1 mile

Chins
BW x 4,3,3,3,1,1 [slow eccentrics on the 1s]

OHP
Bar x 10
30kg x 5 [this was too heavy for a warmup, oops]
32.5kg x 5, 5, 5 [still had to lock out right arm then left, but no pain or anything. more volume at a high weight than last week, even if i messed up warmups, so i'm calling this progress of a sort!]

Deadlift
60kg x 3 [paused a couple inches of floor]
70kg x 3 [ditto]
85kg x 7 [woopwoop]

RDL
60kg x 8, 7, 7, 5 [lats and forearms on fire, the latter the real bottleneck here, but these are for volume rather than to explicitly progress this movement, so whatever]

Neutral grip lat pulldowns
39kg x 12
32kg x 16+3+3+3+3 [Myo style, + indicates ~4 dep breaths]

Neutral grip DB incline [~60 degrees]
12kg x 14+4+4+4+3 [ditto]

Superset:
Facepulls
5.7kg x 12, 12 [down weight one tick] 14, 14
Kneeling ab wheel
BW x 8, 8, 8, 8

Notes

Didn't end up drinking much last night despite much celebration. Good workout.

Diet
Cals - 3212
Carbs - 290g
Protein - 178g
Fat - 118g
« Last Edit: March 07, 2017, 01:43:50 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #21 on: March 07, 2017, 09:18:15 am »
0
how'd you do other than making a funny face at one point?
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 #22 on: March 07, 2017, 09:21:12 am »
+2
how'd you do other than making a funny face at one point?

<a href="http://www.youtube.com/watch?v=EET9BaD8zPk" target="_blank">http://www.youtube.com/watch?v=EET9BaD8zPk</a>

see for yourself  ;)
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #23 on: March 08, 2017, 01:31:40 am »
0


seriously, though, i'm impressed. total annihilation. magin would be proud.
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 #24 on: March 08, 2017, 01:54:36 pm »
0
Hah, thanks dude! We'll be back on for another quarter final in two weeks, so *fingers crossed* we can keep up the momentum!

Hope everyone's having a good IWD  :)

Diet:
Kcals: 2422
Carbs: 217g
Fat: 87g
Protein: 149g

Feel like being a bit lower kcal today. Bought tape measure so will get baseline measurements in the morning.

Thinking of adding some cardio (probs mostly in the form of rowing machine and stationary bike) on off days.
« Last Edit: March 08, 2017, 03:43:10 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 #25 on: March 09, 2017, 05:27:46 am »
0
Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29615
  • who run it.
  • Respect: +7018
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #26 on: March 09, 2017, 05:30:00 am »
0
once a moderator, always a moderator.. apparently. lmao!!

sup!  :ninja:

Joe

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2041
  • Goobernatorial
  • Respect: +642
    • View Profile
    • Email
Re: warpspeed to the new scenario
« Reply #27 on: March 09, 2017, 08:19:51 am »
0
09-03-17

Soreness: hamstrings

Sleep not been optimal last couple of days

Jogged to gym ~1mile

Chins
BW x 5,3,3,2,1,1,1 [slow eccentric on the 1s]

Bench
Bar x 10
30kg x 5
40kg x 4
50kg x 5, 5 [last rep a huge grind], 4 [this is fine, i might drop back next workout, might not, doesn't matter hugely]
40kg x 6 [wanted volume]

Squat
Bar x 5
40kg x 3
60kg x 2 [paused]
70kg x 5, 5, 8 [another couple of reps in the tank, but left shoulder particularly tight after bench, so keeping bar position a bit funky]

Front Squat
50kg x 5, 4

DB Row
22kg x 16, 12, 11, 8

EZ bar preacher curl [myo, + indicates ~4 deep breaths]
+7.5kg x 15+3+3+1 [lol]

BB Curl
20kg x 10, 8, 8

Notes

Felt pretty dead after the back squats, so the accessory stuff wasn't the greatest it has been. Still a good workout, though. Need to improve my cardio, which should hopefully (a) help body composition and (b) help me workout harder. Might go to spin class with my girlfriend  :o

Diet

Kcal - 2925
Carbs - 277g
Protein - 169g
Fat - 123g
« Last Edit: March 09, 2017, 02:24:19 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 #28 on: March 09, 2017, 08:20:31 am »
+1
once a moderator, always a moderator.. apparently. lmao!!

sup!  :ninja:

lol i noticed this too, hahaha! how you been? i should hope on the irc sometime soon  :highfive:
"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 #29 on: March 10, 2017, 06:12:27 am »
0
Added up sets done for each body-part/major movement this week, just out of curiosity. Myo-rep sets count as a full set, for these purposes, even if that is perhaps over-crediting them.

Back
36 (+ 8 facepulls)

Bench+Press
16

Squat
8

Biceps
17

Deadlift
5

Abs
7

Maybe too much back work, haha? Will see if there's chinup progress after couple days rest, otherwise might be prudent to prune it back a little.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn