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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 01:24:03 pm »
July 14-20, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

July Week 2 of 5 BW 198-202

Sun July 14

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* 3 skipped days of 495 now. should be ok already tmrw or tuesdays. did more volumes of the other exercises and added extra fatigue

Mon July 15

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5
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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.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 14, 2024, 12:08:33 pm »
14-07-24

40 min stationary bike
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on July 14, 2024, 06:23:08 am »
Sunday 14th July 2024

Fatloss cycle 1 - Week 14

Height = 5'8.5"
Weighed = 87.6kg (+0.6 )    Macrofactor app trend weight - 86.9kg (+0.2)
Waist = 35 inches (+0.25)
Hip = 41 1/8 inches (+1/8)
Upper thigh = 26 1/8 inches 

Total loss so far - weight  -0.3kg  Waist -1 3/8 inches 

Animal based diet - averaged 3427 calories for the week - 231g protein, 169g fat, 252g carbs

Highest calorie intake yet....
Knuckling back down this week. metabolic rate should be peaked now.



Whole body still 4/10 sore
Left Quad tendon feels dramaticly better, almost back to normal

Tendon Rehab - Recovery

Wall sit: -  pushing into floor at 70% effort - half squat depth - heels off the ground x 45secs
Wall sit, single leg. heels off the floor : x 30secs, x 45secs

Sartorius bent leg ISO pull against opposite leg : - 70% effort -  2 x45 secs

Hammer curl overcoming ISO: - using opposite arm, 70% effort - 2x 45 Secs

Single leg, kneeling quad push into couch ISO: - 80-90 degrees, pushing at 70% effort - 2x 45secs
Like the rear stance leg of a reverse lunge, but with whole lower leg flat against couch, toes pointed, tibs stretched

Peterson step down - 6 inch step -  4 secs down and 4 secs up - 2x4 
1/10 left quad tendon pain

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 13, 2024, 04:19:47 pm »
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
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on July 13, 2024, 12:19:04 pm »
Saturday 13th July 2024

DOMs all over .
Even my quads and posterior chain are rather sore from yesterday
Rectus femoris especially, from the weighted pushups and ab wheels

Left quad tendon feels better, but still aches

Tendon Rehab - Recovery

A whole bunch of random Quad ISOs

Messed around in my garage gym, cleaning/oiling plates, and trying to see if I can hook up bands to my belt squat.
Didn't seem worth the effort

Walking - 22 mins
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on July 13, 2024, 12:05:54 pm »
Friday 12th July 2024

Some DOms all over. Upper body does not feel all that recovered.

Left Quad tendon is pretty sore. Hurts when pressed.
Even hurts when flexing the quad with a straight leg.


Reboot - Week 30, Day 4 - Upper weights

Body Weight: 90.2kg with shoes, in winter clothing


Ball circles at wall:- 12 each direction - front 2x24 , side 2x24
BBall overhead single arm plank againt wall: 2x45 secs

Front plank hold - 35 secs
Side plank hold Bent knee abducted, top left straight, opposite arm in the air - 35secs
glute bridge hold x 35secs

Sartorius, lying on back, cable pull: - SLOW, with hold at end of ROM - 5kg x6, 10kg x5
12.5kg 2x10 @RPE 8/9

Band external rotation activation: - 5 sec hold at shoulder height on first rep, while slow overhead pressing -  Light band x3, x4, x4
done between warm up sets of the press and chin


rotating sets - 2-3 mins between

Dumbbell press, standing, rotating grip: 10lbs x10, 15lbs x10, 25lbs x8, 35lbs x6, 45lbs x5
50lbs x11  @RPE 9  (+1 rep)
6 mins rest
50lbs x11 @9.5

These feel tough, and the stimulus to fatigue ratio is not that great, now that the weights are getting up there.
Might change things up.

Chin up - Pullup and chin hang and 10 scap shrugs each to warm up -
Heavy green Jump Stretch band assisted x 8
BW x3

Straight legs, raised - slight L Sit posture
+5kg - 3x3,
+5kg - paused 2x3  (+1 rep on 5th set)

first cycle completed, will do an AMRAP next time and see where I'm at

Leg Extension ISO - single leg - front of unit elevated 5 inches, plates moved towards end of arm -
Leaning back, slow up, 10 sec hold at top, slow down, 10 sec hold at 60 degrees, 20 sec hold at 90 degrees, slow down - x 5kg, 7.5kg, 10kg
Same - but no concentric - 12.5kg, 15kg, 17.5kg, 20kg

About 1-2/10 pain scale from left quad tendon


rotating sets - 2-3 mins between

High angle barbell row: - controlled - 20kg x10, 40kg x8, 50kg x5

Myorep. "+" = 15 secs rest (9 deep breaths)
50kg x21↓ @RPE 9 +4+4+3+3  (+2 reps on initial set)

Surprised in the gain in reps as it didn't feel any easier on lighter on the earlier reps.
1/10 right brachialis pain on later reps. Pain is there but lower.

Deficit push up: - Using dip handles, feet on bench, elevating feet 5 inches above parallel
Rocking climbing chest harness + loading pin on mid thoracic (1kg) + light band across loading pin to stop swinging -  BW x5, 5kg x5, 20kg x5, 30kg x5

+35kg x8 @RPE 10  (+2.5kg, -2 reps )
7 mins rest
+35kg x9  @10  (+2.5kg, -1 rep ) - 10th rep stuck near lockout.

Reduced slight band tension from stabilizer band on second set and gained a rep.
I fail right near lockout, so the slight band tension from the band to stop the loading pin swinging, makes a difference :)
Means my triceps are weak compared to my pecs.

My set up



Face Pull into press, cable pulley - strap handle, neutral grip - with hold -  5kg x10,

Seated with slight incline
7.5kg x12 @RPE 8
7.5kg x14 @9

Changed to seated, less posterior chain activation, but my erectors were still firing hard.

Subscapularis pulls, cable -  single arm -  7.5kg x20 @6, 10kg x20 @7

Internal rotors are so much stronger than my externals...

Ab Wheel - - against wall x10, On knees, with hold at bottom x10
Straight legs, Partial ROM 5 feet - 2x10 @ RPE 8/9  (+0.5 feet ROM)

Getting hard. Arms at about 45 degree angle at the reversal point
Stretched abs post sets, but still got ab cramps later at night after a sneeze!
Stretched again, and it was fine after that.

Calf Raise ISO, single leg - using Belt squat - belt squat (25kg) + plate weight. 60% felt load when it hits my feet

12 secs straight, toes out, toes in - with no rest -
25kg x36 Seconds
65kg x36 Seconds - Felt load 40kg
105kg x36 Seconds - 64kg
145kg x36 Seconds - 88kg
160kg x36 Seconds - 96kg @RPE 9

straight only
165kg x20 Seconds - 100kg @RPE 8  (+5kg)

Changing position really loads up the glutes at the heavier loads.

Better pic from the side -
From hinge to belt is 47 inches, from belt to weights is 19 inches - simple division = 0.6 or 60% felt load.
Confirmed with a scale
After standing up I just reach down and move the car jack out of the way



Donkey calf raise: - Using lever arm belt squat. 60% felt load

weight/felt load
165kg/100kg x10 - Flat on floor. @5

just tried these out, still rather easy with two legs.
But no pain or discomfort from feet/achilles.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 13, 2024, 07:37:41 am »
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.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 12, 2024, 04:53:01 pm »
Squat focus day 26:

Low bar squat:

20x5
60x6
80x6
105x6
105x4
105x4


Bench press:

20x5
40x5
55x10
55x6

25x15

Leg extensions:

40x20
32x20

Bodyweight: 91.7 kg
Sleep length&rating: 7h, 4/5
Exhaustion level: 8/10

Comments:

Went to the gym later in the day, when it was colder outside. Temperature is 40 degrees, here. Squat was fine, will use 105 kg next time again. Bench was bad, simply because I can't find the right grip position to express my strength. Leg extensions were leg killers, legs shaky after them.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 12, 2024, 01:06:19 pm »
that would be the idea!

last night

- run 18:42, 3.52 km
to gym. what a difference 5-7 degrees (F) of heat and 10 degrees of dew point make.

- bouldering x 60 mins
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