Author Topic: warpspeed to the new scenario  (Read 253849 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #210 on: August 15, 2017, 06:46:22 am »
+1
15-08-17

Morning BW: 80.1kg

Workout

Fast walk to gym

Front Squat
Bar x 6
40 x 5
60 x 3
82.5 x 5
92.5 x 3
105 x 2 [+2.5kg, -1 rep]
100 x 3
92.5 x 3
87.5 x 3
82.5 x 5
77.5 x 5
72.5 x 7

DB RDLs
32s x 12, 12, 10

BSS
20s x 10, 9, 8

Leg Press
200 x 12
200 x 11 + 150 x 14

Leg Curl
54 x 11
54 x 9 + 34 x 6

EZ Bar Curl
40 x 8, 7, 6

Bike
Time: 21:50
BPM: 137

Fast walk back

Notes

This was hard to get through, woof.

Left index finger has been sore since I went to the gym yesterday. :/

Diet

Kcal - 2286
Protein - 152g
Carbs - 209g
Fat - 77g
« Last Edit: August 15, 2017, 01:16:02 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #211 on: August 16, 2017, 07:44:31 am »
0
16-08-17

Morning BW: N/A [no access this morning]

Workout

Pullups
BW x 7, 7, 7

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 5 [+1 rep from last time I did this weight]
52.5 x 4
50 x 4
45 x 6
42.5 x 6
40 x 6
37.5 x 8

Incline Bench
57.5 x 3, 5, 7, 4, 6, 6 [not shocked not to finish this -- more volume on OHP than usual]

Dips
BW x 16, 12, 10

Lateral Raise
10 x 13, 11, 10

Bayesian Cable Curl
5.7 x 16, 13, 10

Diverging Lat Pulldown
45 x 12, 12, 12

Notes

A bit tired/low energy. Cutting is lame. Gonna stick with it longer, though, no worries!

Diet
 
Didn't track dinner carefully because I Was eating out at a friend's, I'm guessing 27-2850kcal for the day.

Feeling a bit worn out. Hoping a long sleep tonight can be restorative.
« Last Edit: August 16, 2017, 07:04:13 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #212 on: August 17, 2017, 07:34:49 am »
+1
17-07-17

Morning BW: 80.9kg [not surprised, on reflection yesterday was probs closer to 3kcal -- still under 81 on a heavy day is progress]

Workout

Deadlift
70 x 6, 6
100 x 3
117.5 x 5
132.5 x 3
147.5 x 3 [+2.5kg, -1 rep]
140 x 3
132.5 x 3
125 x 3
117.5 x 3
110 x 8

Back Squat
60 x 5
80 x 10, 8, 8, 8

Chins
BW x 11, 10, 8, 7

Wide Grip Lat Pulldown
52 x 9, 9
45 x 10, 10

DB Seal Row
20 x 10, 9, 9

Notes

Felt shit going into this workout but once it got going everything was much smoother.

Diet

Kcal - 2214
Prot - 173g
Carbs - 206g
Fat - 71g
« Last Edit: August 17, 2017, 01:17:39 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #213 on: August 18, 2017, 11:27:06 am »
0
18-08-17

Morning BW: 80.6kg

No workout today. Packing and moving and whatnot getting in the way. Gonna go for a nice long walk now, but I'm pretty happy with the idea of moving my bench session to tomorrow.

Diet

Kcal - 2086
Prot - 140g
Carb - 99g
Fat - 114g

lol high fat life, stir fry + peanuts to blame there.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #214 on: August 19, 2017, 08:13:48 am »
+3
19-08-17

Morning BW: N/A [no scale access this morn]

Workout

Bench
Bar x 10
40 x 6
65 x 5
75 x 3
82.5 x 5
80 x 3
75 x 5
70 x 3
65 x 5
62.5 x 3
60 x 11

CGBP
60 x 3
62.5 x 5, 7, 4, 6, 7

Lo-Hi Cable Flye
9 x 15, 13, 13

Seated DB OHP
18 x 15, 13, 10

1.5 Style Lateral Raises
8 x 7, 7, 6+8

EZ Bar Curl
35 x 10, 9, 6

EZ Bar Preacher Curl (myo reps)
22.5 x 11+4+3+3+3+3

Chinups
BW x 15  :personal-record:
[Did a max set of chinups (I usually do neutral grip) on my bar at home on a whim when got back from the gym]

Notes

Enjoyable workout, yeah! Nice to be in a slightly higher rep range on bench. Right wrist a bit dodgy, must be diligent with the stretching/strengthening routine.

Diet

Kcal - 2023
Prot - 131g
Carbs - 182g
Fat - 71g

Gonna try to keep kcal between 1950-2200 now and see what happens.

Did another hour long evening walk. Haven't been judicious about doing cardio-qua-cardio at the gym, but been keeping NEPA up this week with packing and walks.

20-08-17

Morning BW: 80.1

No exercise today. Have finished moving so have to join a new gym. Their site isn't working so I'll have to go in and do that tomorrow.

Diet

Kcal - 1950
Prot - 110g
Carb - 179g
Fat - 92g
« Last Edit: August 20, 2017, 03:48:39 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #215 on: August 21, 2017, 06:11:34 am »
+1
21-08-17

Morning BW: 79.3kg [woah! same scale in same spot as yesterday. under 80kg pr]

Workout

Bench
Bar x 10
40 x 6
60 x 8
67.5 x 6
77.5 x 4, 4, 4
72.5 x 5
67.5 x 6
62.5 x 7
60 x 9

SS1A Chins [the rack's neutrals holds were very narrow, so i used different handles. If neutral grip = 90* and supinated/chinup grip = 0*, the grip I was at was 45*, so some amount of improvement this week over last can be attributed to that being a stronger position]
BW x 6
+20 x 5, 5, 4, 4, 4, 4
BW x 11

SS1B OHP
40 x 6 [loaded this thinking the 10kg plates were 5kg plates and thought, fuck 30kg is heavy today. need to get used to the different size/shape of plates at the new gym!]
42.5 x 3, 5, 7, 4, 6, 7

BB Row
60 x 8, 8, 8
[a bit too much lower back load for the day before squats, otherwise I do really like these -- maybe on Thursdays/after DLs]

DB Incline
24 x 8
20 x 12, 8

Lateral Raise
12 x 10, 9
10 x 14

Notes

Was in a right hurry this morning so was off to the gym before I noticed that I hadn't eaten any breakfast. I think this is why the DB Incline was so shite, light eating yesterday+no carbs this morning = glycogen gone from pressing muscles after bench+OHP.

New gym is better than the one I used to be at, I think. I haven't explored all the machines yet, but I did spot a few hammer strength things which I didn't have at the old one. This one has only two squat racks compared to the previous one, but it has dedicated incline and flat bb bench stations, so I think the average wait time to squat will be lower. It was also super empty when I went.

Only thing I dislike is that the barbells are a bit aged so the collars don't spin that nicely. Fairly minor gripe, but it does make quite a difference for OHP/bench comfort from what I've noticed.

This gym has a trap bar! So hyped to try that. Will probably do it after front squatting tomorrow.

Diet note: I suspect I may have to aim lower than 76kg to end up aesthetically where I want on this cut. We shall see, though. It's been pretty easy so far, other than the mild bother of slowing down in the gym.
« Last Edit: August 21, 2017, 06:30:37 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #216 on: August 21, 2017, 09:08:29 am »
+1
where did you move to?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #217 on: August 21, 2017, 07:11:49 pm »
+2
where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #218 on: August 22, 2017, 02:07:54 am »
0
where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

word. my gf is trying intermittently to persuade me to move there after my contract here finishes. maybe for grad school (for her, probably for grad school). was looking at LSE the other day. london's never been at the top of my list for places to live (even more expensive than DC, with worse weather and crap salaries, plus the pound is still pricier than the dollar) but who knows? she might wear me down. it is a cool city.

what are you planning to study?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #219 on: August 22, 2017, 06:03:14 am »
0
where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

word. my gf is trying intermittently to persuade me to move there after my contract here finishes. maybe for grad school (for her, probably for grad school). was looking at LSE the other day. london's never been at the top of my list for places to live (even more expensive than DC, with worse weather and crap salaries, plus the pound is still pricier than the dollar) but who knows? she might wear me down. it is a cool city.

what are you planning to study?

If your money is in dollars then now is a great time to move to London, heh. It's like 1.3:1 when it has previously been like 1.5 or 1.7

Planning to do some interdisciplinary philosophy/art+cultural criticism stuff! Probably focusing on sort of 1880-onwards

London is a pretty great city to live in, so much food and great public transport and culture. Easy access to the continent (for now, at least)

Edit: I way prefer London weather to DC's swampy nonsense. But I guess DC would be a breeze for you after Pakistan.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #220 on: August 22, 2017, 06:28:55 am »
0
22-08-17

Morning BW: 79.3kg [still down here, nice!]

Quite sore from yesterday, esp in biceps. I guess heavy semi-supinated chins do some work there.

Have to do a shit ton of admin stuff so may not be able to get a workout in, we shall see.

Workout

Front Squat
70 x 4
85 x 5
95 x 3
107.5 x 1
100 x 2
95 x 3
90 x 3
80 x 5
70 x 7

Trap Bar Deadlift
60 x 6
90 x 7, 7, 7, 7, 7

Lying Leg Curl
42.5 x 16
50 x 10 + 35 x 8

Notes

Squeezed this in during a free half hour. Had only eaten one quite small meal much earlier on in the day and done a load of running around so was already pretty zonked. In light of that quite surprised to have hit 107.5kg for 1 rep.

Trap bar DL is fun. I did them every-minute-on-the-minute style. Looking forward to getting a proper go at them.

Lying leg curl is a much better shape for me than the one at the previous gym -- able to get a stretch at the bottom.

Dead from this. Hecticness should die down by the end of the week.
« Last Edit: August 22, 2017, 11:06:41 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #221 on: August 22, 2017, 08:13:12 am »
0
more like DC prepared me well for islamabad. i grew up in that swamp, after all. different strokes.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Joe

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Re: warpspeed to the new scenario
« Reply #222 on: August 23, 2017, 12:29:08 pm »
0
23-08-17

Morning BW: 79.9kg

Gonna take today and tomorrow off of gym work. Back at it Friday.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #223 on: August 25, 2017, 11:43:48 am »
+1
24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes. My walking gait on the ground after finishing the treadmill walk felt amazing.

Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

adarqui

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Re: warpspeed to the new scenario
« Reply #224 on: August 25, 2017, 06:12:14 pm »
+1
24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

yup. patience^patience.

Quote
Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes.

hah nice!

Quote
My walking gait on the ground after finishing the treadmill walk felt amazing.

ya man, i've had a few of those after PR-attempt walks where it feels alien-like, every step you're just flying & feel so light. that kind of feeling made me more intrigued with it.

Quote
Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.

:highfive: