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- run 1:40:34, 16.02 km
with wife, nice and easy pace.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on Today at 02:57:23 pm »
24/02/24
97.5kg


Warm Up- Skipping rope 2 mins

Complex- Row, hang clean, front squat, overhead press, back squat, good morning
4x8@20,25, 30, 24

EMOM- 2 dips, 2 chins, 4 squats x 10

25/02/24
97.2kg


Did a 3 hour Aikido seminar with Paul Cale who is an Aikido, Jiujitsu, BJJ and Aus & NZ Army combatives guy. 30 degree day and getting thrown about for that amount of time was awesome but tiring AF. Also incredibly painful when I asked him to explain a technique to me  :D. Also super hungry/dehyrdrated afterwards and ate more than I should have.

https://www.instagram.com/paulcaleofficial/?hl=en

26/02/24
bw- 97.4kg
(down 1.3kg in 1 week- goal for another 1kg this week)

Training to come later
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 02:20:12 pm »
Feb 25 - Mar 2, 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]

Feb Week 4 of 4 BW 198-202

Sun Feb 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110 x5
Cardio - Inclined Walking 30min 3mph, 1.5miles. 20min@9%, 5 min@12%, 5min@10%

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 24, 2024, 01:08:01 pm »
24-02-24

BW - 72.7

Assisted OAC
-20 x 1
-10 x 1

Eccentric OAC
BW x 11s + 7s
BW x 8s

Incline Hammer Curl
20x12 + 15x9 + 12.5x8

BB Finger Curl
70 x 13
70x9 + 60x10+7+5

Notes

Busy weekend, abbreviated workout. Still in the 72s to my surprise, so that's nice.

OAC eccentrics feel brutal lol, but very happy to get over 10s on first attempt. Was LRLR for that first set.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 23, 2024, 07:19:38 pm »
wednesday

- treadmill tempo
-- warm up
-- 5 x (2 mins @ 3:52, 1 min @ 6:00)
-- cool down

today

- run ~4.5 miles
got home yesterday afternoon after 28 hours in transit. woof. watch didn't charge overnight so it was dead, so just an estimate based on knowing the route. was probably a little more than 4.5.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on February 23, 2024, 11:56:26 am »
19 February

RUN 8K @ 45:21 ( 5:40 pace )

One second (in total, not average) faster than last week, fuck yeah! lol



20  February

ATG SQUAT:
5@60kg
5@65kg
5@70kg
4 + 1x1/2 @72.5kg
2@80kg  ( +5 kg )( -1 rep )
-8 weeks out of the 10K race now so gonna gradually lower leg lifts volume

DB BENCH : 4x10 @ 20kg each hand
SEATED CABLE ROW : 4x10 @ 59 kg
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 15kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
Stayed at same weights and worked form this week, upping next one.



21 February

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds

KB SWINGS : 4 x 15 @ 16kg

Stationary bike : 20 minutes / 12.5km



22 February

Low aerobic HR zone run 7.5K @ 56:13 ( 7:27 pace )

Same with last time here too. Actually 23 seconds (in total) slower but had to re-tie shoes.
So maybe a couple of seconds faster actually. Fuck yeah! lololol
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by vag on February 23, 2024, 11:44:57 am »
damn that sucks man. hope you feel better soon
its been 15 days since last training, any improvements? any doctor explanation/cure?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 23, 2024, 07:36:17 am »
23-02-24

BW - 72.6

Leg Curl
75 x 22
75 x 14+5+5

Hack Squat
95 x 9 + 80 x 6 + Sissy Sq x 9

Super Incline
45 x 14
45 x 9 + 35 x 7

DB Flye
10 x 12, 9

Cable OH Extension
50x10 + 40x6 + 35x5 + 30x5

Lateral
65x8 + 55x8 + 50x8 + 45x8 + 40x6

Dips
BW x 21+8+6

15 mins incline walk

Notes

Was 72.4 yesterday. I still think I will be ~73 tomorrow. Tues/Wed/Thur all slightly anomalous. Tue/Wed dinner was more calories dense/lower volume than usual, and last night I had more liquid calories than usual, so think "true" stable weight is a bit higher. Anyway, am definitely getting to the phase where I transition into being actually lean (at least relative to my own set point, etc), and am starting to feel hungry more often. Still got energy and lifting is going well, but just noting it.

Not hungover today (liquid calories), but felt a little less than 100%, so reduced volume slightly. Strength still there.

Thin I will reduce load on the leg curls like I did today -- think to move the 96 weight I don't get into as good of a stretched position, and it becomes like a "seated lying leg curl" which defeats the point.

Very happy to get 95 for 9 reps on hacks.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on February 22, 2024, 07:15:57 pm »
I've stopped training due to terrible cervical and thoracic pain and dizziness.
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on February 21, 2024, 08:08:22 pm »
22/02/2024
bw- 97.3kg (down 1.4)


Warm Up- Skipping Rope x 2 mins + light leg swings

Back Squat- 5/3/1 @ 70/85/100%
bar x 10, 60 x 5, 70 x 5, 85 x 3, 100 x 1 (sleeves no belt- felt much better this way)

Deadlift- 5/3/2/1/1/1 working up
60 x 5, 80 x 3, 100 x 2, 120 x 1, 130 x 1, 140 x 1

Push Press-
bar x 10, 40 x 5, 50 x 5, 3, 3

Decline Sit Up- 1 x 10 (bench is not set up for this and there was metal digging into the middle of my back the whole time hence the 1 set)

5 Step Horse Stance- 3x30s
Side Split PNF- 2x5s, 1x10s

Session notes- Legs absolutely fucked. Part of why I delayed a day was to give extra recovery as they're not used to that amount of work. I'm sure will be fine in the next week or two but fark. Deadlift felt good and although not too smooth there's probably another 10kg at least in there. Want to add 5kg per week for the next 87 weeks and hit double bodyweight at 180kg weighing 90kg. Would be sweet. Squats were solid and smooth. 
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