Author Topic: warpspeed to the new scenario  (Read 21099 times)

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adarqui

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Re: warpspeed to the new scenario
« Reply #30 on: March 10, 2017, 06:34:36 am »
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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:

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good. sick lately though. haven't been sick in a long time, caught something going around.

ya #jumping EFNet .. warning: it's not as much fun anymore tho :ninja: bunch of nutbags in there.

glad to see you back.. you're a TV star now. :ninja: lolol.

pC

LBSS

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Re: warpspeed to the new scenario
« Reply #31 on: March 10, 2017, 09:25:14 am »
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moar triceps.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Joe

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Re: warpspeed to the new scenario
« Reply #32 on: March 10, 2017, 09:40:48 am »
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moar triceps.

tr00. time to hit the pjr pullovers.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

John Stamos

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Re: warpspeed to the new scenario
« Reply #33 on: March 10, 2017, 03:24:48 pm »
+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!!!

I'm a bit late on this but even though over under works wonders for grip, it's an easy way to tear a bicep.

I would like to see more volume, especially on the bench.  Since it looks like you're getting back into it, you can try to do 4x10 for working sets.  Not super light working sets, you'll want to feel worked for the first 2 sets and last 2 sets will be a bit of grinders.  I've just seen better results with myself and other people I've worked out with and trained with much higher volume and I'd throw in cool down sets with close grip.
« Last Edit: March 10, 2017, 03:41:06 pm by John Stamos »
Monday
.5 mile run warm up, squat, bench, deadlift
Tuesday
1 mile run, xfit
Wednesday
1 mile run, bodyweight day
Thursday
.5 mile run, db/machines
Friday
1 mile run, xfit
Saturday
1 mile run, bodyweight day.

Joe

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Re: warpspeed to the new scenario
« Reply #34 on: March 10, 2017, 04:29:32 pm »
+2
Yeah, I've been considering upping the volume. Always been a programme-hopper, though, and want to be sensible instead of falling into old traps.

Did spin class today. 45 mins of pretty tough interval stuff. Enjoyed it! Diet stuff to come.

Kcals - 3365
Carbs - 368g
Protein - 140g
Fat - 147g

Felt starving and needed a snack and ate a lot of crisps. Nbd, been working hard recently.  :ibsquatting:

Won't have a chance to eat properly tomorrow due to a lack of planning and being at an event in an awkward location, so I'll probably be eating mostly nuts and protein shakes, so numbers may be odd!
« Last Edit: March 10, 2017, 06:49:26 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Mutumbo000

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Re: warpspeed to the new scenario
« Reply #35 on: March 10, 2017, 07:24:00 pm »
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Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Joe

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Re: warpspeed to the new scenario
« Reply #36 on: March 11, 2017, 03:41:09 am »
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Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

76kg and 175cm. Probs like 18-20% bodyfat, I think,  but want to do a hypertrophy phase first despite this.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Mutumbo000

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Re: warpspeed to the new scenario
« Reply #37 on: March 11, 2017, 09:10:50 am »
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Morning stats
RHR (bmp): 62
Waist (cm): 88

Baseline established. Let's get to work!

What's your height and bodyweight?

76kg and 175cm. Probs like 18-20% bodyfat, I think,  but want to do a hypertrophy phase first despite this.

Yeah 18-20% bodyfat seems pretty accurate. You're18.9% according to the Willougby calculator.
http://clymer.altervista.org/bmi/
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Joe

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Re: warpspeed to the new scenario
« Reply #38 on: March 11, 2017, 07:32:02 pm »
0
Kcal - 3022
Carbs - 310g
Protein - 102g
Fat - 147g

Bit of an odd food day so not much protein, still should be plenty and it's just one day. Am exhausted. My left clavicle feels a bit funky  :(
"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 #39 on: March 12, 2017, 07:42:03 pm »
+1
12-03-17

Jogged to gym ~1 mile

Superset:
Chins
BW x 3, 3
+12kg x 1
+5kg x 2
BW x 3, 3, 2, 2

Overhead Press [moved grip out wider and it felt a lot better on my shoulder, huzzah]
Bar x many
25kg x 5
32.5kg x 5, 5, 9 [fuck yes!]
32.5kg [done as push press] x 8
25kg [back to strict] x 6

Squat [high bar this time, I can keep good form better this way, and it's easier on my left shoulder]
Bar x 5
40kg x 3 [paused]
60kg x 2 [paused]
72.5kg x 5, 5, 6 [tough, but happy that I don't have to go back weight-wise after the switch!]
60kg x 7, 7

Neutral grip pulldowns [myo, + indicates 4-5 deep breaths]
45kg x 14+3+3+3+3+2

DB high incline press [~80 degrees, myo-style]
10kg x 18+5+5+5+4

BB curl
20kg x 11, 6, 6 [didn't rest much between these sets]

DB curl
8kg x 8

Superset:
Facepulls
something x 16, 14
Bentover rear-delt DB fly
6kg x 14
4kg x 14
with
Ab wheel
BW x 10, 10, 10, 10

(i.e. i did facepull->ab->facepull->ab->fly->ab->fly->ab]

Notes

Evening workout because I was out of town most of the weekend. Felt strong, I guess due to a mix of that factor and because of two days rest. Pleased with the jump on OHPs. Did some extra sets after the main on both OHP and squats + added an extra pressing exercise since I was feeling in the flow. Chinups felt strong so I added weight. 12kg was not a 1RM effort, but I don't think I could have got a second. 3 on the first set was not near max, either. Happy with this workout  :headbang:

Diet

Kcal - 2929
Carbs - 352g
Protein - 114g
Fat - 122g

Another odd eating day b/c of travel and whatnot, but still within a decent range, so w/e.
« Last Edit: March 12, 2017, 07:44:37 pm 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 #40 on: March 13, 2017, 12:50:54 am »
+1
+1 for tinkering with form and having it work.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Joe

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Re: warpspeed to the new scenario
« Reply #41 on: March 13, 2017, 12:02:09 pm »
0
Thanks, man! Really glad to be settling in a bit on form with things, makes it feel like everything's going in a good direction.

13-03-17

Went for a nice long walk through some gardens nearby since the weather is absolutely gorgeous today. Then to gym.

Cycled for 21:10 @ average 125 bpm

Very easy cardio session, gonna make sure to do this on at least 2 non-lifting days per week. Actually want to aim for ~130-135bpm in future. Will slowly build up time.

Diet

Kcal - 3097
Carbs - 250g
Protein - 190g
Fat - 152g
« Last Edit: March 13, 2017, 03:03:50 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 #42 on: March 14, 2017, 09:23:32 am »
+2
14-03-17

Soreness: abs, hamstrings, quads, chest

Jogged to gym ~1 mile

Superset [chins and bench]:

Chins
BW x 3, 3, 3, 3, 3, 2, 1

Bench [my grip, fwiw, is pinkies 1 inch inside of the rings, so quite narrow]
Bar x 10
30kg x 5
40kg x 3
50kg x 5, 5, 8
40kg x 8, 6

Deadlift
70kg x 3 [paused 2" off floor]
80kg x 2 [ditto]
87.5kg x 9 :strong:
70kg x 8, 7

Snatch grip RDL
60kg x 8, 8

Seated neutral+narrow grip row [I don't like this grip b/c it shortens ROM, but I gave it a go anyway]
39kg x 10, 9
32kg x 12

Dips
BW x 5, 4, 4, 3 [tricep work! happy to have actually been able to do dips for reps! ROM probs imperfect, but that'll come with strength now]

Superset [fly and ab wheel]

Ben over rear delt DB fly
4kg x 12, 12

Kneeling ab wheel
BW x 8, 8

Notes

An abbreviated but quite fantastic workout. Felt very sluggish before setting off and was worried when the run felt shitty, but I killed it in the gym.

Diet

Kcal - 2996
Carbs - 271g
Protein - 159g
Fat - 131g
« Last Edit: March 14, 2017, 04:52:21 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 #43 on: March 15, 2017, 06:51:15 pm »
0
Upper back enormously sore today, unsurprisingly, but lower back and hamstrings in the clear. Curious!

Diet --
Kcal: 3631
Carbs: 387g
Protein: 136g
Fat: 172g

Wow, did not have the impression that I ate that much. No bother.
"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 #44 on: March 16, 2017, 09:16:24 am »
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16-03-17

Still major upper back soreness. Abs sore too.

Jogged to gym ~1mile

Superset [Chins+OHP]

Chins
BW x 4, 4, 3, 3, 3, 2, 2

OHP
Bar x 8
27.5kg x 4
35kg x 5, 5, 7 [Awesome!]
Push press @ 35kg x 6
Strict @ 25kg x 6

Squat
40kg x 3 [paused]
60kg x 2 [paused]
75kg x 5, 5, 8 [probably should have warmed up more since last set felt strong, but, woopwoop, weight and reps up from last time]

Leg Press
50kg x 8
80kg x 8, 8, 8, 8

DB Row
24kg x 14, 10, 9

DB Incline Press @ ~50* [Myo, + indicates 4-5 breaths]
14kg x 13+3+3+3+3+3+2

BB Curl
20kg x 12, 8, 6
15kg x 6
10kg x 10 [the last 20kg set and the two lighter sets were done with no rest, i.e. as drop sets]

then usual ab and upper back stuff.

Notes

Awesome workout on the main lifts, a bit lame elsewhere, but I would obviously rather it be this way round. Had intended to do some more back off/volume sets of squats in addition to the leg press, but I forgot. Leg press was killer on the quads even at this light weight. Perhaps it was good to get that extra volume without major core exertion since the ab wheel stuff later on was very hard.

Training with this sort of volume is pretty rough, so I'm looking forward to two days off for recovery. I will make sure to cycle on one of them (likely tomorrow).

Diet

Kcal - 3600
Carbs - 277g
Protein - 207g
Fat - 179g

Been hungry the last couple of days, but that's hardly surprising, I suppose.
« Last Edit: March 16, 2017, 03:10:07 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn