Author Topic: warpspeed to the new scenario  (Read 463766 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #975 on: July 10, 2024, 07:36:42 am »
0
10-07-24

Curtsy Lunge
30s x 9, 8

Dips
+24 x 15
+32 x 7
+24 x 10

Barbell Row
100 x 11, 10, 8

22mm Grip
40 x 1, 1
45 x 1, 1
50 x 1

DB Fly
15 x 8

Hammer Preacher
12.5 x 10, 8
10 x 11

Lying Tricep Extension
32.5 x 12, 9, 8

Lying Lateral
10 x 11, 8, 7 + 7.5 x 9

Finger Curl
22.5 x 7+6, 5+4
17.5 x 10+7

Side Bend
32.5 x 10, 9+6

Neck Curl
5 x 18, 15

Neck Extension
15 x 18, 14

Decline Reverse Crunch
BW x 10, 8

Notes

Uhhh, +7 reps on the first set of dips lmao. Huge progress everywhere, though, so I guess we're properly getting into the flow of things.

Can see how much more pullups take out of bis/brachioradialis compared to rows by looking at the hammer preacher numbers today compared to Monday. Fun.

My bench is the cheapest one from amazon, so using it for decline reverse crunches is quite janky, but that's defo the best direct ab exercise i've worked out how to do at home so far.
"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 #976 on: July 11, 2024, 10:00:34 am »
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11-07-24

BJJ class -- 45 mins, working on basics of a takedown and some defence

Notes

Free trial expired and I'm still going. Got the 2/weekly class membership, but I think there's a strong chance that I'll move to the unlimited if I'm still having this much fun next month. Will try the beginners class instead of the intro class some point soon -- was told by one person that it's good to do ~10 intro classes to get some basics down first, but others have said that that advice is primarily aimed at people with a minimal exercise background.
"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 #977 on: July 12, 2024, 08:08:55 am »
+1
12-07-24

A - Lying Leg Curl
80 x 9, 7
75 x 8, 6

B - Leg Extension [also a different one from usual, hence dif numbers]
124 x 11, 10
135 x 6 [on the usual machine]

Pendulum Sq
35 x 6, 6 [oof that final rep on the second set]

T-Bar Row
80 x 10, 9, 7+6
70 x 8+6

Pulldown
20 x 6
18 x 8, 6
16 x 8

A - Cable Lateral
11 x 10, 9, 7
12.5 x 5 + 10x8 + 7.5x9 [meant for the first set here to be 10, but ran with it and made it a drop set instead of fussing]

B - Bayesian Curl
16 x 5
13 x 6
11 x 7

Cable Crunch [facing away]
31.25 x 12
36 x 11 

EZ-Bar Preacher Curl
25 x 7, 5 [assuming 10kg bar weight]

GHD Situp
BW x 10, 8, 7

Machine Crunch
55x7 + 47.5x6 + 37.5x7

Calf Machine
21x12 + 19x10 + 17x8 + 15x8 + 13x6

Tibialis Raise
7.5x13 + 5x16 + 2.5x20

Notes

Just don't like crable crunches. Think because I always do them after legs, my quads hurt just from the stabilisation they have to do. Don't love the machine crunch either b/c can't get a stretch, but it's easy to grip and rip a couple sets, as it were. GHD situps defo my favourite -- can actually work spinal flexion and get a nice stretch, and they're easily loadable once you get strong, so guess that'll be my go-to at the gym.

A few substitutions b/c machines I usually use were taken. Didn't love ez-bar preachers, but bayesian curls with the cable set at the same height i use for laterals feel like a winner, will probably keep them in just because I can superset them, and may use the preacher machine for extra volume as and when.
« Last Edit: July 12, 2024, 05:32:32 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 #978 on: July 13, 2024, 07:37:41 am »
0
13-07-24

CG Bench
80 x 10, 9

45º Incline Bench
60 x 7, 6

22mm Grip
45 x 1
50 x 1
51.25 x 1 [pretty easy]

Incline Fly
12.5 x 10, 8
10 x 15

One-Arm Pushdown
15 x 9, 7
10 x 16

Finger Curl
22.5 x 7+6, 6+6
17.5 x 12+6

Barbell Side Bend
40 x 9, 7

Lying Lateral
10 x 11, 9, 8

Reverse Wrist Curl
30x10 + 25x10 + 20x13 + 15x16

Reverse Crunch
BW x 11, 8, 7

Neck Curl
6.25 x 13, 11 + 5x10

Neck Extension
17.5 x 13, 10

Notes

Good workout. Going to try to commit to this being the last little exercise selection tweak, just want a bit more incline work, and so many dips can be a lot on the shoulder.

Skipped shrugs because after yesterday's workout, and a bit this morning, i was feeling a tweak in my right mid trap. Felt better during and after the workout, so am not concerned long term, but been pushing trap volume given all the rowing/pulling work + shrugs and neck stuff.

Adding reverse wrist curls b/c apparently they can help finger flexion strength, and I guess it's good to balance both sides. Also have a jacked back of the forearm looks very cool imo.
"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 #979 on: July 13, 2024, 04:19:47 pm »
0
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6
"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 #980 on: July 14, 2024, 12:08:33 pm »
0
14-07-24

40 min stationary bike
"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 #981 on: Today at 07:44:52 am »
0
15-07-24

RDL
140 x 9, 8

Reverse Nordic
+17.5 x 9, 7, 5 + BW x 9

Shrug
150 x 16+8, 12+6

Pullup
+30 x 9, 8, 7 + BW x 8

45º Incline DB
30 x 11, 10, 9

Hammer Preacher
10 x 16, 14, 12

Lying Lateral
10 x 12, 10, 8

One-Arm Pushdown
15 x 11, 9, 7

Reverse Crunch
BW x 12, 9, 8

Finger Curl
25 x 5+4
22.5 x 8+5
17.5 x 17+5

Neck Curl
6.25 x 16, 13 + 5x10 + 1.25x10

Neck Flexion
17.5 x 17, 13

Hanging Leg Raise
two sets to failure or so, drop set by gradually letting legs bend more as set progressed

Notes

Objectively a great session that was subjectively a slog.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn