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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Raptor on March 25, 2024, 01:38:23 pm »
Nice, one more rep with your old PR while weighing 5 kg less and being older.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 25, 2024, 08:30:55 am »
25-03-24

A - Good Morning
90 x 13, 11

B - Reverse Nordic
+7.5 x 10
+7.5 x 8 + BW x 7

Incline Bench
75 x 8  :personal-record: [looked back through logs -- some time last year I hit 75x7 while weighing 5kg more than I do atm, so this is pretty significant given I've only had this lift in for 3 sessions]
70 x 9

Everything below was done as a giant set/various mixings of superset that I cba to accurate notate here

DB Flye
12.5 x 13, 11

Pushdown
25 x 13, 11, 10, 9

Lying Lateral
7.5 x 10, 9
7.5 x 8 + 5 x 10

Deficit Decline Push-up
BW x 14 + 6
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 24, 2024, 07:49:44 pm »
Saturday 23rd March 2024

Walk- 24 mins

Achilles felt fine during walk, but some minor aches later that night....

Later that night
Calf raise ISO - two legs 2x 2mins
single leg -2x1min


Sunday 24th March 2024

Averaged 2611 calories,  230g protein, 206g fat, 9g carbs for the week, Carnivore.

This would normally make me get fatter, if I was eating carbs
Yet somehow my waist went down 1/8 inch to 36 5/8 inches

No major change in bodyweight though - 90.3kg this morning
Must be recomping, as I am getting stronger every session.

I will continue the same this week, just follow my hunger and eat till satisfied.
Pile on butter as needed to keep fat levels high.


At Home

QL seated side crunch ISO : 3x 45secs
Jefferson curl: 2.5kg 2x15 slow
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs

single leg Calf raise ISO:
chain dip belt+10kg x60 Seconds Toes out
+10kg x60 Seconds Toes in
+15kg x60 Seconds Toes out  @6
+15kg x60 Seconds Toes in  @7

Leg curl ISO against floor, single leg: 3x45 secs

Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees  x 10kg, 12.5kg, 12.5kg


BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 16, day 1
Bodyweight with shoes -  92.2kg

Dribbling and ball control drills - 17 mins
Shoot around and practice moves - 30 mins, light

No rapid movements or jumps.


rotating sets

Tricep bench dip warmup -  BW x5 slow, paused

Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x17 @RPE 8 (+2 reps)
BW x14 @10

This matches my current all time PR, should surpass it next week :)

Straight bar dips: BW x10 leg supported, BW x5
BW x22 @ RPE 8 (+2 reps:personal-record:
BW x19 @9

Another 2 reps added!
Will continue going up to 30 reps before adding weight


Hanging pike leg raises: feet to hands - x1
x11 @9 (+1 rep:personal-record:
x5 @9

damn big drop off on second set

Dips: on corner of fence railing. Controlled  -  BW x1, x11 @9

L sit: with Bent knee alternating single leg raises x 10secs

Chin up - thick bar BW x5 @10 (+1 rep) last rep 3 inches short

L hang hold: - 10 Seconds @9
 
-----
stretch
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 24, 2024, 10:43:09 am »
Mar 24-30, 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]

Mar Week 4 of 4 BW 198-202

Sun Mar 24

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 50-60 x5

* resting the squat. did not get a midnight snack. deep and long sleep.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 70-80 x5

* still fatigued. can't expect too much from this lean bw.

Mon Mar 25

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* tried to find out where my form starts to break down on the seated lateral raise machine. did 100x5 and still got a clean full ROM. will keep that at 100 on good days, probably 80-90 to maintain.

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 100 max 80-90 x5

Tue Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* the 495 was ok but slower than what i planned. will not get it tmrw without getting too much fatigue, so better to just skip it. lateral raises on machine using 100 got full ROM with strict form. max now set at 110. full stack is at 200 so i have a long ways to go.

Wed Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-90 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5 REST
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5 REST
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 24, 2024, 08:22:53 am »
24-03-23

BW - 72.2 [been +-1 0.1 from here while eating +600kcal, so it's just extra water weight from carbs + bulk]

Assited OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 2, 1

Chinup
+40 x 7

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

10mm Grip
40 x 5
45 x 3

DB Wrist + Fing Curl
20 x 11+5

DB Preacher
15x6 + 12.5x8 + 10x12 + 8

Notes

Feels good to lift again. Before planning this little deload, i didn't think about the fact I'm away for 4 nights at the end of this week, so guess I'm getting back-to-back rests.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 23, 2024, 10:44:08 am »
Squat focus day 17:

Low bar squat:

20x5
20x5
60x5
90x3
115x5 (difficult, probably 6RM) old age :ibsquatting: :personal-record:
105x5
95x5


Bench press:

20x5
20x5
50x10
50x8
(possibly a 25 kg bar)

Slow tempo leg extensions:

56x10
56x10
40x10 (single leg)

Leg curls:

64x10
80x8
80x3++72x3++64x3++56x3

Bodyweight: 92.5 kg
Sleep length&rating: 8h55m, 3/5
Exhaustion level: 9/10

Comments:

Strong in the squat with 115x5 old age :ibsquatting: :personal-record: , although I'm taking pain medicine which makes you weak, a little. Bench press was difficult but the squat took a lot out of me and the bar might've been a heavier, 25 kg bar (looked thicker and heavier).

I'm doing leg extensions because they train the fully extended portion vs the squat where the flexed portion is emphasized in the quads and I think this helps. It's similar to deadlifts vs hip thrusts: the former helps with the stretched position of the glute, the latter with the squeezed position.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 22, 2024, 06:18:28 pm »
I went and saw the cardiologist, he wasn't too impressed with my issues, said that a heart rate down to 40 is normal during sleep, although it's not typical for me. Also said that the high heart rate during playing is not that unusual but that I could do an effort test to be sure, since I also have some chest pain when running.

The thing that bothers me is this feeling in my body of something not right that I can't communicate. There are no words to describe it - it's like a "tickling" in the body, a "weakness" whose description fits with no words that I can think of. It's like a "magnetic" feeling, if you will, like you'd be metallic and some magnet would interact with you. It could be some compressed nerve in the back or something else, I don't know what it is.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 22, 2024, 03:41:55 pm »
wednesday

- run 30:22, 5.00 km

yesterday

- tempo
-- warm up
-- 2 x 1km @5k pace (3:46, 3:50)
-- cool down
a little too fast on the reps, doing them by feel (i.e., without a pace range programmed into my watch).

today

- run 50:49, 8.01 km
decided to bail on the 5k tomorrow because there's a flood watch through tomorrow morning and i don't feel like driving an hour to run a race i don't care about in 40 degree driving rain.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 22, 2024, 10:15:59 am »
Here's the weird thing: some nights I have pressure in my chest. Last night I had it. Then next thing I know, I check the health app in my phone and it reports me that my heart rate dropped under 45 bpm for 10 minutes at 7:22 (went as low as 41 bpm). So I have bradicardia as well. Do you have your heart rate monitored during sleep, for comparison? Mine usually stays at 52-57.

I'm going to see a cardiologist in a few hours, just to be sure.
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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 22, 2024, 09:44:31 am »
Thursday 21st March 2024

Whole body sore from yesterday
Rest day

Felt ravenous and ate a ton of food.


Friday 22nd March 2024

Sartorius lower tendons feeling better and better.

Reboot - Week 15, Day 3 - Upper weights

Body Weight: 92.1kg with shoes

Ball circles at wall: front x 30 - 15 each direction, side x30 - 15 each direction

Semi sissy squat ISO, single leg staggered stance, other leg in front: 3x45secs

BBall overhead single arm plank againt wall: 2x45 secs


BBall ball control drills 5 mins

Front plank hold - 33 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 33secs @ RPE 8
glute bridge hold x 33secs @6


rotating sets

Single leg calf raise ISO - BW x 45secs toes out, x45secs toes in
chain dip belt +10kg 2x45secs toes out/in
+12.5kg 2x45secs toes out/in  (+2.5kg)

Leg curl ISO - against floor, single leg: @70% effort 4x45secs

Leg extension ISO - single leg: 30 sec hold at top, 20 sec hold at 30 degrees x 5kg

Plates moved towards end of loading arm with collars - 45 sec hold at top, 30 sec at 30 degrees x10kg,
x12.5kg, 12.5kg, 15kg @RPE 7/7/8

Moved the plates towards the end of the loading arm on this Ironmaster plate loaded leg extension bench attachment.
Using two Rogue OSO collars.
Doing this moves the strength curve from hardest at the top, towards the middle of the ROM.


Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5, 40lbs x1
40lbs 2x10 @ RPE 8/9  (+2.5lbs, -2 reps)

moving up to 40lb dumbbells next week


Rotating sets

High angle barbell row: - SLOW, hold at top -  20kg x5
27.5kg x10 - Slow, hold at top. @RPE 8  (+2 reps)  3/10 right lower bicep area pain
27.5kg x10 - Slow, hold at top. @RPE 9  2/10 right lower bicep area pain

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x17 @RPE 8 (+1 rep)

might have gotten 18 reps, but I wasn't sure on the rep counting


rotating sets

Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top - 30lbs x10 @8  (+2.5lbs)

Side bend: 40lbs 2x12 @6/7  (+5lbs)

Overhead carry single arm: 20lbs 2x45 secs @8/9
Shoulder height carry single arm: 20lbs  2x45secs @8/9


rotating sets

External and internal rotation, band complex: external rotation reps at waist, shoulder height, diagonals each axis, subscap row
medium band x7 each axis @9
medium band x6 each axis @9

Shoulder rotations against wall, straight arm, towel between hand and wall: 2x12

Chest supported, incline, external and internal rotations: 2.5kg 2x15 @ 5/6

----
stretch
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