71
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« Last post by LBSS on April 02, 2024, 11:44:51 am »new life goal: be able to play that. goddamn.
Recent Posts
new life goal: be able to play that. goddamn.
72
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on April 02, 2024, 10:04:31 am »3/13/24 Wednesday
Deadlift 5x185, 5x205, 5x5x225
Leg press 15x340, 15x340, 15x340.
Ab machine 20x115, 20x115, 20x115.
3/14/24 Thursday BW = 181.0
Treadmill 45 mins 3.57 miles
3/15/24 Friday BW = 179.6
Bench press 5x175, 5x185, 5x185, 5x185, 5x185, 5x185.
Row 12x75, 12x75, 12x75.
Chin up ring 5, 5, 5, 5, 5.
Ab machine 12x130, 12x130, 12x130.
3/18/24 Monday
Bench 3x10x155.
Hex deadlift 3x10x100.
Squat 3x10x45.
3/19/24 Tuesday
Squat 5x175, 3x195, 1x215, 1x235, 1x245,
2x225, 8x195, 8x195.
Ab machine 15x130, 15x130, 15x130.
3/20/24 Wednesday BW = 179.4
Treadmill 45 mins 3.38 miles
3/21/24 Thursday
Hex deadlift 3x15x135
Ohp 10x100, 10x100, 10x100.
Pull up 9, 8, 8.
Dips 25, 25, 25.
Ab machine 20x130, 16x130, 15x130.
Ring chin up 5, 5, 5, 5, 5.
3/22/24 Thursday BW = 180.8
Treadmill 50 mins 3.85 miles
3/24/24 Sunday
Bench 3x10x155
Hexbar deadlift 3x15x185.
3/26/24 Tuesday
Bench 8x175, 8x175, 8x175, 8x175.
Row barbell 15x95, 15x95, 15x95.
Ring chin up 5, 5, 5, 5, 5.
3/27/24 Wednesday BW = 182.6
Treadmill 45 mins 3.54 miles
3/27/24 Wednesday BW = 181.0
Bench 10x160, 10x160, 15x160.
Squat 3x10x135
Deadlift 5x185, 5x205, 5x225, 8x235, 8x235, 8x235.
Ab machine 15x130, 15x130, 15x130.
3/29/24 Friday
Treadmill 45 mins 3.53 miles
4/1/24 Monday BW = 181.2
Bench 10x165, 10x165, 10x165
Squat 10x135, 10x135.
4/2/24 Tuesday
Squat 5x175, 3x195, 1x205, 1x225, 1x235, 1x245, 4x225, 7x205, 7x205.
Leg press 15x340, 15x340, 15x340.
Ab machine 15x130, 15x130, 15x130.
Feel like more core strength is improving lately. Definitely helping on some of my lifts.
73
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 02, 2024, 07:37:56 am »02-04-24
A - Good Morning
95 x 9, 8
B - Reverse Nordic
+7.5 x 12, 9 + BW x 8
Incline Bench
75 x 7, 5
70 x 7
A - DB Fly
12.5 x 13, 11
B - Pushdown
25 x 14, 12, 11+5
Lying Lateral
7.5 x 12, 9, 8 + 5 x 11
Notes
Numbers decent, but felt bleh, especially the bench felt totally off.
Trip was awful (first time I'd been together with my whole nuclear family without my wife for a while -- there's a reason for that. My dad is 9 years sober, but mom and brother are recalcitrant alcoholics and things got unpleasant). Anyway, glad to be home.
My glutes are still sore bc on Sunday I did one set to failure of walking lunges with whatever heavy things I could find.
A - Good Morning
95 x 9, 8
B - Reverse Nordic
+7.5 x 12, 9 + BW x 8
Incline Bench
75 x 7, 5
70 x 7
A - DB Fly
12.5 x 13, 11
B - Pushdown
25 x 14, 12, 11+5
Lying Lateral
7.5 x 12, 9, 8 + 5 x 11
Notes
Numbers decent, but felt bleh, especially the bench felt totally off.
Trip was awful (first time I'd been together with my whole nuclear family without my wife for a while -- there's a reason for that. My dad is 9 years sober, but mom and brother are recalcitrant alcoholics and things got unpleasant). Anyway, glad to be home.
My glutes are still sore bc on Sunday I did one set to failure of walking lunges with whatever heavy things I could find.
74
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on April 02, 2024, 06:18:21 am »Monday 1st April 2024
A little beat up feeling all over
Mild aches on plantaris tendons.
Right achilles fine, left side some ache when pressed
Tendon Rehab - Recovery
QL seated side crunch ISO : x30secs, 2x45secs
Wall Sit 3x45secs - Sartorius insertion aches
Calf raise ISO push against wall, sitting on floor, back against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
High angle row ISO : 10kg x 45secs,
20kg 2x45secs, x55secs - 2/10 right brachialis pain
Last week 10kg hurt a bit, no pain this week, so doubled load, and it was OK till last set
So improving
Calf raise ISO - single leg Dip belt+10kg x 45secs
+10kg x45secs toes out
+15kg 2x45 Seconds --> Toes in,out
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 5kg, 10kg, 12.5kg, 15kg @RPE 8
Tuesday 2nd April 2024
Feeling a lot better
stretches for whole body
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
A little beat up feeling all over
Mild aches on plantaris tendons.
Right achilles fine, left side some ache when pressed
Tendon Rehab - Recovery
QL seated side crunch ISO : x30secs, 2x45secs
Wall Sit 3x45secs - Sartorius insertion aches
Calf raise ISO push against wall, sitting on floor, back against wall:
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
High angle row ISO : 10kg x 45secs,
20kg 2x45secs, x55secs - 2/10 right brachialis pain
Last week 10kg hurt a bit, no pain this week, so doubled load, and it was OK till last set
So improving
Calf raise ISO - single leg Dip belt+10kg x 45secs
+10kg x45secs toes out
+15kg 2x45 Seconds --> Toes in,out
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
Leg Extension ISO - single leg - lifted up to top, no eccentric - 45secs x 5kg, 10kg, 12.5kg, 15kg @RPE 8
Tuesday 2nd April 2024
Feeling a lot better
stretches for whole body
Sartorius lying on back, single leg ISO pull against opposite foot: 3x45secs
75
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on April 02, 2024, 04:08:24 am »1 April
RUN 10K @ 58:10 ( 5:49 pace )
First time doing 10K in 2024. Held back pace a little, wanted the distance stimulus.
Ended up 20s/km slower than last week which is a bit too much but also run was done at +90% humidity air with African desert dust, kinda awful.
Also, 8K split was at 5:53 pace , then finished strong with 5:35 and 5:28 negative splits. Sweet.
RUN 10K @ 58:10 ( 5:49 pace )
First time doing 10K in 2024. Held back pace a little, wanted the distance stimulus.
Ended up 20s/km slower than last week which is a bit too much but also run was done at +90% humidity air with African desert dust, kinda awful.
Also, 8K split was at 5:53 pace , then finished strong with 5:35 and 5:28 negative splits. Sweet.
76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 01, 2024, 07:07:20 pm »yesterday
- run 1.1 km through thick underbrush and flooded out trail, abort, lol
thought we were going to a park to run up a mountain on a nice trail. oops.
- run 58:36, 9.67 km
drove to pacific beach and ran along the boardwalk instead
today
- run 49:56, 8.03 km
around the in-laws' neighborhood. beautiful day!
- run 1.1 km through thick underbrush and flooded out trail, abort, lol
thought we were going to a park to run up a mountain on a nice trail. oops.
- run 58:36, 9.67 km
drove to pacific beach and ran along the boardwalk instead
today
- run 49:56, 8.03 km
around the in-laws' neighborhood. beautiful day!
77
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on April 01, 2024, 06:34:21 am »29 March
ATG SQUAT:
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN : 3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
I got 4:43 / 4:42 / 4:40 / 4:28
Sweet!
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN : 3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
I got 4:43 / 4:42 / 4:40 / 4:28
Sweet!
78
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 31, 2024, 02:51:04 pm »Saturday 30th March 2024
Posterior chain was on fire last night from the Jefferson curls, but much better today
Achilles feeling good.
First time in 2 years completely pain free cold out of bed.
It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it.
But then tight calf muscle causes pain due to pulling on the tendon.
That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good.
I think due to the side bends and Jefferson curls.
Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1
Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light to medium
- Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago.
Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice.
Up till now I have always planted my takeoff leg, straight ahead and slightly bent.
This puts a ton of force on the patella tendon...
Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight.
This puts the tension on VMO and hips, much stronger. Like using a Pole Vault
Should allow much faster approach and takeoff speeds
See 10:40
<a href="http://www.youtube.com/watch?v=At0Or9hUytU" target="_blank">http://www.youtube.com/watch?v=At0Or9hUytU</a>
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 x19 @RPE 8.5 (+2 reps)
BW x16 @10
Sweet
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 9.5 (+2 reps)
BW x20 @9
Once I get to 30 reps, then my bodyweight is like 30% of 1RM
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9.5 (+1 rep)
x6 @10
Still with the big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10 (+3 inches on last rep)
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
Posterior chain was on fire last night from the Jefferson curls, but much better today
Achilles feeling good.
First time in 2 years completely pain free cold out of bed.
It's like the chicken and egg thing - stretching the inflamed tendon insertion causes pain so you avoid stretching it.
But then tight calf muscle causes pain due to pulling on the tendon.
That explains why it hurts when getting out of bed or after sitting for a while, when muscle get cold, short and stiff, and then fine after standing for a bit.
Did more calf stretches
Sunday 32st March 2024
Erectors and right QL feel finally feel good.
I think due to the side bends and Jefferson curls.
Good mornings and RDLs didn't help, I think due to the spine not flexing...
Achilles felt good today, even post session, especially after getting out of the car back at home.
Things finally turning around, now to to wait for the Sartorius tendons to heal....
At Home
Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 3x45 secs
Calf raise ISO push against wall, sitting on floor, back against wall: 70% effort
45 Seconds Toes out
45 Seconds Toes in
45 Seconds Toes out
45 Seconds Toes in
Sartorius lying on back, single leg ISO pull, against opposite foot: 70% effort - 3x45 secs
Leg Extension ISO- single leg - Plates moved towards end of loading arm with collars - hold at top, toes turned out - 45secs x 10kg, 11.25kg, 12.5kg, 13.75kg
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 17, day 1
Bodyweight with shoes - 91.6kg
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 30 mins, light to medium
- Some easy single leg jump form practice, on both left and right legs
Sit in bottom of full squat: 2 mins
Went harder today, and even a single accidental jump landing on the balls of my feet - no pain from patella or achilles, unlike how I felt 17 weeks ago.
Even Sartorius lower insertions did not twinge.
I also did some gentle single leg jump practice.
Up till now I have always planted my takeoff leg, straight ahead and slightly bent.
This puts a ton of force on the patella tendon...
Today I used the form John Evans shows below - where you plant the leg, toes outwards, with the leg going across the mid line, and straight.
This puts the tension on VMO and hips, much stronger. Like using a Pole Vault
Should allow much faster approach and takeoff speeds
See 10:40
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 x19 @RPE 8.5 (+2 reps)
BW x16 @10
Sweet
Straight bar dips: BW x10 leg supported, BW x5
BW x24 @ RPE 9.5 (+2 reps)
BW x20 @9
Once I get to 30 reps, then my bodyweight is like 30% of 1RM
Backward walk - 1 minute x 4 sets
Hanging pike leg raises: feet to hands - x1
x12 @9.5 (+1 rep)
x6 @10
Still with the big drop off on second set
Dips: on corner of fence railing. Controlled - BW x1, x12 @9
L sit: in Bent knee leg raise position, alternating single leg extensions x 10secs
Chin up - thick bar BW x5 @10 (+3 inches on last rep)
L hang hold: - 10 Seconds @10
-----
Walking: 12 mins - with 2.5 min backwards walk up 30 degree slope
79
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 31, 2024, 11:35:06 am »Mar 31 - April 6, 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]
April Week 1 of 4 BW 198-202
Sun Mar 31
6:30 am
Paused Squats 315-315-315 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* still no 475. need more recovery.
Mon April 1
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, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* still not very strong. no muscle tenderness. just need more recovery.
Tue April 2
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.
Wed April 3
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share.
Thur April 4
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.
Fri April 5
6:00 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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5
Sat April 6
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* did not get good midday nap. could have been at 475 already.
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]
April Week 1 of 4 BW 198-202
Sun Mar 31
6:30 am
Paused Squats 315-315-315 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* still no 475. need more recovery.
Mon April 1
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, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* still not very strong. no muscle tenderness. just need more recovery.
Tue April 2
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.
Wed April 3
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share.
Thur April 4
6:30 am
Paused Squats 315-315-315, 405
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
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, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.
Fri April 5
6:00 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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5
Sat April 6
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
* did not get good midday nap. could have been at 475 already.
80
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 30, 2024, 01:55:35 pm »yesterday
- run 50:30, 8.08 km
today
- run 30:15, 5.00 km
heading to california for the week, gonna try to get at least one track workout in and also do a bit of trail running.
- run 50:30, 8.08 km
today
- run 30:15, 5.00 km
heading to california for the week, gonna try to get at least one track workout in and also do a bit of trail running.