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800m+ Running and/or Conditioning / Re: The Misc Running News Thread
« Last post by LBSS on February 19, 2024, 08:33:44 pm »
oh man, TIL that kelvin kiptum died the weekend before last in a car crash. he was gonna try to run an official sub-2:00 in april. two young kids and a wife left behind. RIP.  :(
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on February 19, 2024, 10:42:07 am »
16 February

DEADLIFT :
5 @ 90kg ( +10 kg )
5 @ 95kg ( +5 kg )
5 @ 100kg ( +5 kg )
5 @ 105kg ( +5 kg )
4 @ 110kg  ( +5 kg ) , ( -1 rep )
-Grip fail.

INCLINE DB PRESS : 4x10 @ 20 kg  each hand
LATERAL DB RAISE : 10, 10, 10. 10 @ 12.5kg each hand  ( +1 reps for last 2 sets )
LAT PULL DOWN : 10, 10, 9. 8 @ 71kg
EZ BAR CURL : 3x12 @ 27.5kg
SKULL CRUSHERS : 3x12 @ 27.5kg
DB SHRUGS : 3x12 @ 20kg each hand
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 19, 2024, 07:49:57 am »
19-02-24

BW - 73.4

A - Smith Machine Good Morning
80 x 9
70 x 11
70 x 8 + 60 x 5

B - Sissy Squat
+10 x 10, 9
+10 x 7 + BW Reverse Nordic x 8

HS Iso Incline
45 x 14
45 x 11 + 35 x 9 + 30 x 7

Flat DB Flye
10 x 10, 9 [angle feels like it allows me to get a deeper stretch than incline, also going up higher hence rep dropoff. easier to track if i do the full rom]

OH Cable Extension
23x16 + 18x7 + 13x7 + 8x8 + 6x9 [the drop off here is so stark -- anyway feel a much better connection/pump/etc than the machine, for whatever reason]

Lateral
65x11 + 55x10 + 45x10 + 40x8 + 35x8 + 30x6

Dips
BW x 20 + 9 + 6

20 mins cardio [half moderate incline walking, half fairly intense on elliptical]

Notes

Was kind of dreading this workout, but went well. Going to do one day where I do GMs + sissy squat super set, then the other day the leg curl + hack squat. Make sure I hit the rectus femoris with the sissies and glutes with GMs, then the bicep femoris gets some love with the leg curls.

Last week I averaged like ~2450 kcal because of birthday + Chinese New Year, hence sticking in the mid-high 73s. Back to pushing this week. Goal is ~69kg. Abs are starting to come in. It's funny, I get veins in my lower abs before I get a six proper defined six pac. Also my ass always holds fat so long lol. My arms looked gnarly in the gym lighting with the tricep and delt pump today though  :P
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on February 18, 2024, 05:56:07 pm »
19/02/2024
bw- 98.7kg

Warm Up- Skipping Rope 2 mins

Back Squat-
W/U- bar x 10, 40 x 5, 60 x 3, 80 x 1
Work Sets- 95 x 4, 85 x 7, 7 (belt and knee sleeves)

Bench-
W/U- bar x 10, 40 x 5, 60 x 3, 70 x 1
Work Sets- 80 x 4, 70 x 7, 7 3

Standing BB Good Morning- 2x10@40kg
Yates Row- 21X10@40kg

Long Lunge Pulses- 5x5 with 4s pause
Weighted and Elevated SL Hamstring Stretch- 5x5@12kg with 4s pause

Front Splits PNF- 3x5s contraction then 1x10s

Session notes- Squat felt good. 95 was hard but then 85 felt like a breeze. Will increase these by 5kg next week. Bench was an RPE9 set. Will increase by 2.5kg next week. Back off sets were hard AF. Might drop weight on second back off set next week to get more reps. Splits were actually really good. Got massive ROM improvement from first two contractions and had calf touchdown on both sides. I have modified the program a little to add in bench and more barbell movements as I have limited DB weights available.


*Edit*- 90 minute hapkido session- legs are fricken dead
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on February 18, 2024, 04:02:36 pm »
Did a coupe of gym sessions last week plus one Hapkido class that I didn't log. Have been faffing about again without a real structured program to follow. I know I'm floating so I crowbarred a couple of my mates from BJJ into doing an eight week fitness challenge hoping to kickstart some progress. We're all aiming at the same goals over the 8 week period.

I'm going to use the T0ddday lifting program that he did for me in 2016. It's 3 days per week and I remember getting great squat and deadlift results but I just couldn't maintain the overall volume with the track and jumping included. Then I'll just add in some cardio on rest days and do my normal Hapkido and BJJ during the week.

8 week goals are: 
1. Lose 8.7kg (starting weight- 98.7)
2. Add 40kg to deadlift (most recent 1RM is 130 from two weeks ago- will test again on Wednesday and see where I'm at)
3. Get front splits back and get a 3 minute 5 step horse stance hold (for side splits)

LFG!
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on February 18, 2024, 12:45:20 pm »
Feb 18-24, 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 3 of 4 BW 198-202

Sun Feb 18

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.

Mon Feb 19

9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

Tue Feb 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

* late workout. busy again at work. did not feel very strong after long fasted hours.

Wed Feb 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5

* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.

9:00 pm
Paused Squats 315-315-315,405--455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5

Thur Feb 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5

Fri Feb 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 17, 2024, 12:02:55 pm »
17-02-24

BW - 73.8

Assisted OAC
-20 x 1
-15 x 1, 1, 1, 1

20mm Grip
50 x 1, 1
55 x 1, 1
50 x 7

DB Pullover
30 x 12

Hammer Incline Curl
17.5 x 14, 7

Notes

felt meh, got it done in abbreviated fashion
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 16, 2024, 09:49:55 am »
16-02-24

BW - 73.3

Seated Leg Curl
96x13 + 82x13 + 75x10 + 68x10 + 61x18

Hack Squat
90 x 10, 8

Super Incline [yet another machine, this one gives the best stretch]
45 x 12, 9, 7

Incline Flye
15 x 13, 10

Panatta Lateral
65x10 + 60x8 + 50x8 + 45x8 + 40x6 + 35x8

Overhead Cable Extension
couldn't be bothered to write down exactly what I did, but it was 4 drop sets to failure, think I prefer just using a cable setup to the machine I'd been on previously

Dips
BW x 16+8+7

20 min incline walk

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 16, 2024, 07:03:08 am »
sick and then swamped with work the last couple days.

- treadmill tempo
-- warm up
-- 3 x (4 min @ 4:20, 1 min @ 6:00); replaced last cool down interval with a bit more than a minute at 3:55 just to get to 5 km
-- cool down

- pull ups x a few

4:20 is target 10-mile pace, ish. obviously these tempo workouts aren't really pushing it, but they're better than a half hour of steady-state.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on February 16, 2024, 04:57:43 am »
15 February

3K low aerobic HR zone warmup
Sprint 3x800m / 2 minutes walking rest
1K low aerobic HR zone down

First HIIT run since October (!!!)
Was aiming/expecting a just-below-5:00 pace, indeed i got 4:57 for the first 2 sprints, then went all out at the last one and got 4:33
Not bad at all.
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