Author Topic: warpspeed to the new scenario (Read 267918 times)

Joe · « **Reply #885 on:** February 27, 2024, 07:38:53 am »

27-02-24

BW - 72.9

Stationary bike 50 mins

Joe · « **Reply #886 on:** February 28, 2024, 07:33:24 am »

28-02-24

BW - 72.3

Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [v hard R, easy L]
-15 x 2, 2

20mm Grip
50 x 1, 1
55 x 1, 1, 1, 1
50 x 2, 2, 2

Pullover
30 x 12+5

DB Row + Shrug
32.5 x 18+8

DB Finger Curl [across a bench so I get a stretch]
20 x 8, 6
15 x 12

Incline Hammer
20 x 12, 8

DB Preacher
12.5 x 9 + 5 + 10x8

Abs

Notes

Few bad nights of sleep (first time in a long time, don't know what's caused it rn), so didn't feel 100% for this sesh. Still glad to hit the 5kg assisted OAC both sides.

Was a big article on grip/forearm strength on StrongerByScience that resolved my long-standing question about whether there are the same muscles involved in finger and wrist flexion (answer: yes), so subbed out bb finger curls for db ones over a bench, where you can (a) get a stretch and (b) train both functions at once.

Edit: haven't actually had a deload yet this calendar year. Performance wise, I don't feel like I need one -- stuff is either holding still or pgressing, which is v good given the degree of calorie deficit i'm in. however i am just dead tired this week. Fell asleep while watching a film with my wife last night, which hasn't happened for like a year, and today I'm just dragging my feet around. So, might take rest off week light -- will go to gym on Fri and just hit 1 moderately hard set of all my movements, and do some back stuff there as well, then weekend totally off (maybe some light cardio)

Joe · « **Reply #887 on:** March 01, 2024, 07:17:15 am »

01-03-24

BW - 72.2 [was 72.0 flat yesterday!]

Leg Curl
82 x 15 + 5

Lengthened Leg Extension
18 x 10 +5 [realised I wrote it down wrong, and last session would have been using 17 and 15, rather than 18 and 16]

DB Flye
12.5x9 + 10x5

OH Cable Extension
31x8 + 23x8

Machine Lateral
11x12 + 9x8

HS Low Row
103x9 + 89x5

Preacher Machine
10/10/0 x 11 + 5 [machine was plate loaded and had three places you could put the plates, so that's what the weird numbering is]

Reverse Pec-Dec
something x something

30 min stationary bike ~100 watts average

Notes

Lol doesn't look like much of a deload session written down, but session RPE was chill because didn't do any of the "big" movements (hacks, gms, incline press, dips), backed off RPE by 1 or 2, and did fewer drop sets. Will take the weekend off other than maybe doing some more cardio.

The finger curl variant I did on Wednesday feels much better -- actually got a pump from them, think having that bigger ROM makes a difference, and my forearms remain very sore (they haven't been sore for months and months).

Made a lentil curry yesterday, and sometimes my digestion doesn't handle legumes (esp lentils, tbh) very well. So this morning I had the weird situation of being hungry while also having a bit of a stomach ache from feeling bloated. How fun.

Edit: forgot note, have what feels like a super minor strain in right hamstring. sort of thought it was just soreness at first, but it's lingered beyond the DOMs and the sensation is quite different. hopefully clears up soon.

Joe · « **Reply #888 on:** March 04, 2024, 07:09:58 am »

04-03-24

BW - 72.4

A - GM
85 x 11, 10, 9

B - Rev Nord
+5 x 12, 10

Lengthened Leg Extension
18x13 + 17x6

HS Incline [white machine]
60 x 13
60x10 + 55x6

Flye
10 x 12, 10

OH Cable Extension
31x7 + 23x7 + 16x8 + 11x9 + 8x11

Lateral
12x8 + 10x8 + 8x9 + 7x8 + 6x8 + 5x10

Dips
+Chains x 9 + BWx9 + 6

30 min stationary bike

Joe · « **Reply #889 on:** March 05, 2024, 07:18:13 am »

05-03-24

BW - 72.2

Cycle 45 mins

Notes

Excited for the next whoosh.

Joe · « **Reply #890 on:** March 06, 2024, 07:33:34 am »

06-03-24

BW - 72.3

Assisted OAC
-20 x 1, 1
-10 x 1
-5 x 1 [still fairly easy L, RPE 10 R, filmed and I think my technique is different on right side, oddly, don't turn my torso in as much. Don't know if that's a cause or artefact of it being weaker though]

20mm Grip Lift
50 x 1, 1
55 x 2
60 x 2

55 x 4

10mm Grip Lift
30 x 3
35 x 3
40 x 3 [still easy, but this lift feels v precarious so building slowly]

One Arm Cable Lat Row
50 x 7 [swapping pullovers for this]

Two Arm Cable Upper-Back Row + Shrug
65 x 12 + 6

Hammer Incline Curl
20 x 12, 9

DB Wrist+Finger Curl -> Finger Curl [i.e. i do both finger and wrist curl in one movement, then when I can't do the wrist curls anymore I rep out the remaining finger curls]
20 x 8 + 2
17.5 x 8 + 4

DB Preacher
12.5 x 10 + 6 + 10x9

Abs

Notes

Solid. Changed up back accessory movements b/c I was getting a bit bored with them. Need to find something I like for upper back/rear delts more though.

Joe · « **Reply #891 on:** March 07, 2024, 09:57:31 am »

07-03-24

BW - 72

Notes

lats are like 9/10 sore today lol

Joe · « **Reply #892 on:** March 08, 2024, 08:11:43 am »

08-03-24

BW - 72.0

Leg Curl [different machine, usual one was taken]
85 x 15
85 x 11+4+4

Hack Squat
95 x 9
95 x 6 + Reverse Nordic x 7

HS Incline (white)
60 x 14
60 x 10 + 50 x 8

DB Flye
10 x 14, 10

Lateral
12 x 9
11 x 10, 8

OH Cable Ext
26 x 15, 11
23 x 10

Dips
+Chains x 9 + BW x 11 + 8

25 mins stationary bike

Notes

did some straight sets instead of drop sets for no particular reason

Joe · « **Reply #893 on:** March 09, 2024, 11:11:24 am »

09-03-24

BW - 71.9

Assited OAC
-20 x 1
-15 x 1
-10 x 1

20mm Grip
50 x 1, 1, 1, 1, 1

One Arm Row
50 x 8

Hammer Incline Curl
20 x 13, 8

DB Preacher
12.5 x 11 + 7 + 10x9

DB Finger Curl
20 x 9+4

10 mins cycling

Notes

Getting to the level of leanness where I start to feel "dieted" as it were. No fun. Energy meh for this workout, so stepped it back a little bit. Let's see how this next week goes.

Joe · « **Reply #894 on:** March 11, 2024, 09:17:19 am »

11-03-24

BW - 72.5 [??]

A Good Morning
85 x 12, 10, 8

B Reverse Nordic
+5 x 11, 9, 6 + BW x 7

Incline Bench
75 x 6
70 x 8, 7

A Flye
10 x 15, 12

B EZ Bar OH Ext
27.5 x 19
32.5 x 10, 9

A Lying DB Lateral
5 x 27 [lol]
7.5 x 9, 7

B Deficit Pushup
+20 x 6, 6 + BW x 6

Cyclie - 20 mins

Notes

Been v bloated last couple of days, not sure why exactly. This random high weight is probs related. Think maybe it's more retention from stress + getting to the slightly uncomfortable level of leanness (not really that impressively lean, given my genes I guess). Avg kcals still ~2300 for last week, and my activity levels are decent, so _should_ be in a deficit even with a bit more of a NEAT-drop + metabolic adaptation. Might pro-actively drop kcals to 2100 and see what happens.

Joe · « **Reply #895 on:** March 12, 2024, 08:32:58 am »

12-03-24

BW - 72.5 [???]

Stationary bike 40 mins

Notes

Gotta #TrustTheProcess but these random 72.5s after a week of 71.9-72.2 are frustrating.

LBSS · « **Reply #896 on:** March 12, 2024, 09:35:08 am »

my guess is, get ready for a whoosh, especially if the last couple hundred kcal you cut now are from carbs.

Joe · « **Reply #897 on:** March 13, 2024, 08:31:17 am »

13-03-24

BW - 72.2

Assisted OAC
-20 x 1
-10 x 1, 1, 1, 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 2
55 x 4

10mm Grip
40 x 5, 5

One Arm Cable Row
50 x 8

DB Wrist+Finger Curl
20 x 10+5, 7+3

Cable Rear Delt Flye
7.5 x 20

Hammer Incline
20 x 14, 9

DB Preacher
12.5 x 11 + 7 + 10x9

Abs

Notes

Good workout.

Upstairs neighbour's shower is leaking into our living room. Since we've lived here, we've had a leak from upstairs (from various sources) at least once per year, and it just doesn't feel like the repairs needed to resolve this are ever going to happen, so we're going to work on moving to somewhere new. Stressful, but exciting.

Quote from: LBSS on March 12, 2024, 09:35:08 am

my guess is, get ready for a whoosh, especially if the last couple hundred kcal you cut now are from carbs.

Yeah, I imagine so. Next few cals probs partly from fat (i.e. changing my protein sources from eggs to something leaner + reducing some carb portions), though.

Joe · « **Reply #898 on:** March 15, 2024, 08:35:34 am »

15-03-24

BW - 71.7 [boom! was 71.7 yesterday as well]

Leg Curl
85 x 17
85 x 14 + 5 + 4

Hack Squat
95 x 10
95 x 7 + Rev Nord x 7

HS Iso Incline (the white one)
60 x 15, 10

DB Flye
12.5 x 9
10 x 13

A OH Cable Ext
23 x 19, 14, 11

B Cable Lateral
8 x 11, 9
6 x 19

Dips
+5 x 12 + 7 + BWx7

10 min bije + 20 min incline walk

Notes

Best feeling workout in a long while, accompanied by the long-awaited whoosh. Nice.

LBSS · « **Reply #899 on:** March 16, 2024, 09:41:00 am »

in the same boat re: having to move, although in our case it's because our landlady is selling our house. sad because we've loved this place but we are starting to get excited, too. good luck! where are y'all looking to live?

Adarq.org

News:

Author Topic: warpspeed to the new scenario (Read 267918 times)

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

LBSS

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

Joe

Re: warpspeed to the new scenario

LBSS

Re: warpspeed to the new scenario