Author Topic: warpspeed to the new scenario  (Read 463742 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #960 on: June 25, 2024, 07:23:06 am »
0
25-06-24

A - RDL
130 x 8, 7

B - Reverse Nordic
+15 x 11, 9 + BW x 8

Shrug
130 x 17+8+6+4

A - Wide Grip BB Row
80 x 12, 11

B - Dips
+16 x 10, 8

A - EZ Bar Curl
37.5 x 7, 6

B - 22mm Grip Lifts
40 x lots
"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 #961 on: June 25, 2024, 10:40:22 am »
0
the dance class sounds cool, you should do it. i've been thinking along the same lines for years and honestly the only thing holding me back is embarrassment. same as with voice lessons. not a good reason not to try something new, but there it is.
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

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Joe

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Re: warpspeed to the new scenario
« Reply #962 on: June 26, 2024, 07:29:36 am »
0
the dance class sounds cool, you should do it. i've been thinking along the same lines for years and honestly the only thing holding me back is embarrassment. same as with voice lessons. not a good reason not to try something new, but there it is.

yeah i know what you mean, that (and schedule clash) is defo the main thing delaying me from going. i'm also considering taking up BJJ, so i should probably just do some intro classes for both and see how it goes
"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 #963 on: June 26, 2024, 11:48:23 am »
0
26-06-24

20 min stationary bike

Side Bends
27.5 x 12 + 10 + 8

Lying Lateral
10x8 + 7.5x10+8 + 5x9

Ab Wheel - a couple sets, dropping from standing to kneeling

Barbell Curl
30 x 12 + 20 x 8

Notes

Just a quick one to get some cardio + extra volume on target areas in.
"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 #964 on: June 28, 2024, 08:32:46 am »
0
28-06-24

Seated Leg Curl
82 x 10, 8, 7
75 x 12, 10

Leg Extension
135 x 9, 8, 7

Pendulum Squat
30 x 7, 6

Wide Grip T-Bar Row
75 x 9, 8, 6 + 6 Kelso Shrugs

Narrow Neutral Pulldown
110 x 6
100 x 6
90 x 7
80 x 9

Machine Preacher Curl
15/5/0 x 8, 7, 6
10/5/0 x 10, 8

Cable Lateral
11 x 12, 10
8 x 10, 7
6 x 10, 8, 6
4 x 10

Cable Crunch
38 x 7
36 x 9, 7
33 x 7

Machine Calf Raise
20 x 9, 8, 7, 6

Machine Crunch
67.5x6 + 60x5 + 45x8

Evening

DB Finger Curl
22.5 x 6+6, 5+5
20 x 7+6, 6+5
« Last Edit: June 28, 2024, 05:09:46 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 #965 on: June 28, 2024, 10:07:49 am »
+1
Workout plan is roughly like this:

Mon
A1 - RDL
B1 - Reverse Nordic
Shrug
A2 - Chins
B2 - Dips
A3 - EZ Bar Curl
B3 - Lying Lateral
Abs

Wed
Lunge variation
A1 - Row
B1 - DB Incline
A2 - Hammer Preacher Curl
B2 - EZ Bar Extension
A3 - Lying Lateral
B3 - Abs

Friday
Leg Curl
Leg Extension
Pendulum Sq
Machine Row
Pulldown
Preacher Curl
Cable Laterals
Abs

Saturday
Bench
A1 - Flye
B1 - Lunge
A2 - Shrug
B2 - EZ Bar Extension
A3 - Side Bend
B3 - Lateral Raise
C3 - Dips

3-5 sets of most exercises. Lowest volume would be hamstrings, probably getting 8 sets (3 RDL, 5 leg extensions), but I feel like that's enough for me since those two movements destroy me. Might drop the Saturday lunges if it feels like too much legs, but it's in there mostly as a glute focus.

The beginner BJJ classes at my local gym are Tues/Thurs, so will try to visit one of those soon, may have to move around lifting according to how sore that makes me/how fresh I want to be going to that. It's a gaining phase, and I want to stay in it for a while to make some real progress, so should have sufficient fuel for plenty of activity.
"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 #966 on: June 29, 2024, 07:32:36 am »
+1
29-06-24

 Close-Grip No-Arch Bench
80 x 8, 7, 6

Curtsy Lunge [https://www.youtube.com/watch?v=LNftuGcxVhY]
+30 x 6
+50 x 6

Side Bend
27.5 x 14, 12, 11

Incline DB Flye
12.5 x 9, 7
10 x 12

Lying EZ Bar Extension
30 x 12, 10, 9

Shrug
140 x 12, 10, 9

Lying Lateral
10 x 8
7.5 x 10, 8 + 5x7

Dips
BW x 16 + 9 + 6

Notes

Attempted a standing ab wheel set at the end, but between side bends today and abs yesterday, that was a no-go.

Not bothering to record the exactitudes of what is super-setted with what, since this was done at home and I moved pretty freely between exercises as I felt ready/rested etc, but basically everything was supersetted with something, so this workout took like 50 mins or so.

Quads very sore, so just experimenting with the curtsy lunge. Felt good on glutes, nice to get some lateral movement, and didn't bother my hip, so will include this. May not push them super hard in this session, but will keep them here for more lateral practice, and try to progress the more on the Wednesday sesh.

Doing this variation of bench bc it gets a bigger chest stretch than a more powerlifting style, even if I end up using less weight. Will be cool to see where I can push too with this style though. I feel like my ability to get reps on bench is very bad compared to 1rm.

Doing side bends for a few reasons. One, I don't really like any of the ab exercises I find it convenient to perform at home, other than ab wheel. Two, I tried a human flag the other day and it was basically trivial in terms of back/shoulder strength, but my obliques felt like they were going to rip apart. Three, I have a narrow waist but wide hips, so wonder if filling out obliques a little bit will ameloriate the hourglass figure a touch.

Random note: have got into making burritos for lunch, and, while it is wasteful, toasting them a bit in a pan and then wrapping them in foil is a gamechanger.

Edit: mid traps nice and sore today from the T-bar rows + kelso shrugs. mid and upper traps a priority for me so am glad they get properly worked.
« Last Edit: June 29, 2024, 08:56:06 am 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 #967 on: July 01, 2024, 07:18:40 am »
+2
01-07-24

A - RDL
140 x 6, 6

B - Reverse Nordic
+15 x 11, 9, 7 + BW x 7

Shrug
140 x 15+8+7+5

A - Pullup
+30 x 7, 6 + BW x 7

B - 45* Incline DB Bench
30 x 8, 8

A - EZ Bar Curl
37.5 x 9, 7, 6

B - Lying Lateral
10 x 7
7.5 x 10, 8

C - One Arm Pushdown
15 x 8
12.5 x 10

A - Ab Wheel
Standing x 8, 7, 5 + Kneeling x 5

B -  DB Finger curl
22.5 x 6+5, 5+4
17.5 x 7+6

Notes

Okay, pretty high session RPE even with sticking to 2/3 sets on most things. Not yet adapted to combo of heat + training to this level yet, so will wait a while before progressing to 3/4/5 sets per exercise.

Did inc db instead of dips today b/c I didn't think about how swapping the load on the belt would be annoying, so dips Weds. Added the pushdowns to make up for the comparative loss of tricep work.

Ironic fact about my training: legs aren't a priority. This means that if I don't put them first in a session, I'll half-ass them. As such, I put them first, and am a bit more tired than I want to be for the rest of the session. Ah well, keeps my bro tendencies in check at least.
« Last Edit: July 01, 2024, 07:21:24 am 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 #968 on: July 02, 2024, 01:11:33 pm »
0
02-07-24

Stationary bike 25 mins

One Leg Calf Raise
BW x 34, 26, 20, 18, 16

Neck Flexion
5kg x 3 sets, cba to count reps

Neck Extension
15kg x 3 sets, see above

Notes

Long pause at bottom in stretch on the calf. Means each set takes like 60-120 seconds, tedious, didn't think I'd get so many reps. Will load them next time. Got so many reps b/c I did them in the style examined in the study outlined here:
?img_index=2

Bringing back neck training b/c been lazy with it and i think a bigger neck looks cool, and I guess it would be helpful for BJJ if i get serious about that. Surprised how little soreness from shrugs interacted with the neck extensions in particular!
"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 #969 on: July 03, 2024, 07:16:47 am »
0
03-07-24

Curtsy Lunge
60 x 7, 6, 5

A - BB Row
90 x 12
100 x 7, 6

B - Dips
+24 x 8, 7
+16 x 9

A - Hammer Preacher
12.5 x 9, 6
10 x 13

B - Lying EZ Extension
30 x 13, 10, 9

A - Lying Lateral
10 x 9, 8
7.5 x 13

B -  DB Side Bend
30 x 12, 11+7

22m Grip
45 x 1, 1
50 x 1, 1

Finger Curl
22.5 x 7+5, 6+4
« Last Edit: July 10, 2024, 08:03:32 am 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 #970 on: July 04, 2024, 10:07:01 am »
+1
04-07-24

Brazilian Jiu Jitsu - 45 min introductory class

Notes

Well, that was fun. Will probably be going back next week, since first week of classes is free. Can see how people get addicted to this once you actually have enough skills to spar practically.

Biceps are sore today. Super rare for me. Guess this hack-y preacher set up I've been doing is finally optimised. It's inspired by this: https://www.instagram.com/reel/CpQKChasbFM/ But the arm support is just my barbell in the rack with a yoga mat slung over it.

Glutes quite sore too, though sadly also have a bit of that familiar hip pain. We'll see how that goes.

Feel like to live my happiest life, I'd want to be doing some form of exercise/physical activity like 3 hours a day. Sigh, maybe one day.

Hope those who celebrate have a fun 4th of July!
"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 #971 on: July 05, 2024, 08:00:47 am »
+2
05-07-24

Seated Leg Curl
82 x 14, 12, 9, 6
75 x 10

Leg Extension
135 x 13, 8, 7

Pendulum Squat
30 x 8, 7

Narrow-Neutral Pulldown
110 x 10

One Arm Pulldown
60 x 19
80 x 8
70 x 9

T-bar Row
75 x 7, 6, 5+6
65 x 8+4

Machine Preacher
15/5/0 x 10, 7, 5
10/5/0 x 12

Cable Lateral
3 x 11, 9, 7, 6
2 x 10

Cable Crunch
11 x 9
10 x 9
9 x 11

Calf Machine
20 x 15, 11, 9, 7

Tibialis Raise
5 x 25

Machine Crunch
57.5 x 12, 6
50 x 10

Notes

Awesome workout. Some of the progress was just due to getting used to machines/working out how to lock-in better (mainly the calf machines), I guess.

throwing in tibilias work b/c i noticed the instructor doing a lock of front of foot locking, so can't hurt to work on that muscle in the gym.

Obliques on left side sore from BJJ lol, maybe even mildly strained, otherwise no after-effects. Guess the intro class was pretty short + light.

Don't know if I love one arm pulldowns enough to replace normal ones, esp since they take longer to get through. Also, i'm only like two clicks away from maxing out the lat pulldown machine, which would be pretty fun to do while in the mid 70s compared to the huge guys in the gym who don't. It is amusing, when I take a back machine from a big dude, I almost always increase the load, but when it's a chest machine, I am dropping it by like half. Gotta catch my front up.

Pendulum squat might be my favourite exercise right now, just feels so good/bad and the movement is so smooth and natural.
« Last Edit: July 05, 2024, 08:31:50 am 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 #972 on: July 06, 2024, 11:36:43 am »
+1
06-07-24

A - CG Bench
80 x 9, 8, 7

B - 22mm Grip
45 x 1
50 x 1
51.25 x 1 [pr on this implement]

B - DB Finger Curl
22.5 x 8+4, 6+5
17.5 x 15+6

A - Dips
+16 x 13, 11, 9

B - Shrug
140 x 22, 15, 12+6

A - Incline Fly
12.5 x 9, 8
10 x 10

B - One Arm Pushdown
12.5 x 12, 10, 8

Side Bend
30 x 13 + 9 + 7

Lying Lateral
10 x 8 + 7.5 x 8 + 5 x 10

Neck curl
Drop set from 5 > 3.75 > 2.5 > 1.25

Neck Flexion
Drop set from 15 > 12.5 > 10

Notes

well, that was tiring but felt great and productive.

feel like my traps are already visible growing, which is fun. never really trained them before.

oh, another reason to go back to normal rather than one-arm pulldowns: one armers make my pecs sore. had forgotten about this from one-arm pullup training too. there's some fancy setups you can do to avoid that but cba at this stage, would rather just grip it and rip it.
« Last Edit: July 06, 2024, 11:41:03 am 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 #973 on: July 08, 2024, 07:58:04 am »
0
08-07-24

RDL
140 x 7, 7

Reverse Nordic
+15 x 12, 10, 8 + 8

Pullups
+30 x 8, 7, 7+7

45ยบ Incline Bench
30 x 10, 9, 8

Hammer Preacher
12.5 x 7
10 x 14, 12

Lying Lateral
10 x 10, 9
7.5 x 14, 12

OA Pushdown
15 x 10, 8
12.5 x 14

DB Finger Curl
25 x 4+3
20 x 10+5
17.5 x 11+4

Ab Wheel
Standing x 9, 7, 7+5 kneeling

Slant Board Jefferson Curl
20 x 13
30 x 8

Neck Curl
5 x 19, 15

Neck Extension
15 x 17, 12

Notes

Wearing a beanie and putting a plate directly on my forehead is annoying, so I ordered this goofy thing for my neck training: https://thestrongneck.com/en-gb

Just messing around with jefferson curls, neither set was anywhere near failure.

hamstrings still sore from Friday (!) so just two sets RDL, no need to add more volume if progress is coming as is. Rep quality on reverse nordics also felt way better than last session.
"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 #974 on: July 09, 2024, 09:55:21 am »
0
09-07-24

45 min intro BJJ class.

Notes

Even more fun than last time. The hooks are sinking in. Easy enough recovery wise to combine 4 x hard lifting with 2 x of these intro classes, since they are not very taxing. My baseline cardio may not be great, but my low-rest lots of superset/circuit style lifting feels very specific fitness wise for bjj, so so far i've not been even vaguely out of breath (esp compared to my partners)

"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn