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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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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 21, 2024, 07:26:13 am »
21-02-24

BW - 72.5 [lolwut]

Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [easy on left, RPE 10 on right]
-17.5 x 2, 2, 2

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1
55 x 3, 2, 2

DB Row + Kelso Shrug
32.5 x 20+7, 12+6

DB Pullover
30 x 11

Incline Hammer Curl
20 x 9
17.5 x 10

DB Preacher
12.5 x 8 + 5

BB Finger Curl
70 x 10, 7

Abs

Notes

That's ties the least assistance I've ever done an OAC with, but last time I did a -5kg one I was ~69kg and not actively cutting. Optimism grows.

Losing weight faster while eating the same kcal as at the start of the diet, weight loss is so weird and unpredictable. Still, confident it's mostly fat since lifts are staying stable or progressing, and my daily protein intake is generally >150g, so the core boxes are being checked.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 20, 2024, 09:26:58 am »
- treadmill whatever
-- warm up
-- run x 5 mins @ 4:00, 5 mins @ 3:52
-- cool down
work meant this had to be really short. better than nothing. guts still a little off but pretty much okay.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 20, 2024, 07:29:36 am »
20-02-24

BW - 73.0

Stationary bike 50 mins

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 19, 2024, 08:43:28 pm »
was in siem reap from saturday-monday, working and maxing out the time i had for tourism. no running. also got the shits yesterday, after a week-plus in the country with no issues. go figure. got back last night and tried to run but felt bad so stopped after five minutes.

trips like this were more fun when i was in my 20s. it's cool to be out here, i'm learning a lot and that's great. but i'm tired and i miss my wife and i want to be able to train consistently for something for once in my life. last year was an anomaly with the lack of work travel. this year is looking more typical: strong likelihood that i'll have to come back out to cambodia in a couple of months. kyrgyzstan and bangladesh are possibilities for later in the year, maybe sri lanka, maybe vietnam. starting to think again what it'd look like to change careers.
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