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71
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 08, 2024, 08:50:04 am »
Friday 8th March 2024

Both Achilles insertions continuing to improve



Reboot - Week 13, Day 3 - Upper weights

Body Weight: 91kg with shoes

Split squat ISO, rear leg straight: 2x 45 secs
Calf raise ISO, single leg : BW x 45 secs, pushing against wall x 45secs
Calf raise ISO -  push against wall sitting on floor, back against wall @ 70% - 3x 45secs
Wall sit, pushing into floor @70% - 3x 45secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs

Semi sissy squat ISO, single leg staggered stance, other leg straight in front: 2x 45 secs

BBall overhead single arm plank againt wall: x20 Secs, x40 secs
Ball circles at wall: front x 20 - 10 each direction, side x20 - 10 each direction

BBall ball control drills 5 mins

Front plank hold - 45 secs @ RPE 7
Side plank hold staggered stance, opposite hand in air: x 30secs @ RPE 9    --- never gets easier... stiff hard..
glute bridge hold x 45secs @6


Single leg calf raise - staggered stance, elevated, lower down to nuetral, slow, hold at top - BW x10
chain dip belt +5kg x10 @5
+10kg 2x10 @7

Dumbbell press, rotating grip: 10lbs x10, 15lbs x10, 25lbs x7, 35lbs x5
37.5lbs 2x11 @ RPE 8.5/9  (+1 rep)


rotating sets

High angle barbell row: - SLOW, hold at top-  20kg x10
25kg x12 - Slow, hold at top. @RPE 8  (+2 reps)    1/10 right lower bicep area pain on last few reps
25kg x12 - Slow, hold at top. @RPE 9   (+2 reps)               2/10 right lower bicep area pain on last few reps

big decrease in pain, so those ISO hammer curls are working.
Will go up weight next week, and once pain is gone, back to normal tempo.

Deficit push up: On floor, paused x5
Feet elevated 20 inches - BW x15 @RPE 8 (+1 rep)

dropped the second set


rotating sets

Single arm dumbbell row, head supported : Elbows out, slow, 3 sec hold at top
25lbs x10 @8  (+1 rep)

no lower bicep area pain today.
Dropped second set


rotating sets

Side bend: 25lbs x12 @5, 30lbs x12 @6

Overhead carry single arm: 15lbs x 45 secs @7
17.5lbs x 45secs @7

added an extra set

Shoulder height carry single arm: 15lbs  x 45secs @5
17.5lbs x 45secs @6

added an extra set

External rotation, band: 5 reps at waist, 5 shoulder height, 5 diagonals each axis.
Light band x20
medium band x20 @7
medium band x24 @7  -  6 reps each

----
stretch
72
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 08, 2024, 08:31:39 am »
Thursday 7th March 2024

The usual levels of moderate soreness post lower day, but much less tired only doing 2 main work sets on squats.
Even my upper body is fairly sore...

Tendon Rehab - Recovery

afternoon
Split squat ISO, rear leg straight: 3x 45 secs
Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs
Wall sit, pushing into floor @70% 2x 45secs

Evening 6 hours later

Semi sissy squat ISO - single leg staggered stance, other leg straight in front: 3 x 45secs

Calf raise ISO - mid upper position - 2 legs x45secs, single leg x45secs
Single Leg press calf raise ISO - against wall - 70% intensity 3x 45secs

Hammer curl overcoming ISO: using opposite arm, right side only - 3x 45 secs
Leg curl ISO - against floor, single leg: @70% effort 3x 45secs
Wall sit, pushing into floor @70% 3x 45secs
73
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on March 08, 2024, 08:24:27 am »
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.

I don't eat for enjoyment anymore. As they say carbs are for entertainment, not nutrition :)
Having said that, I actually love eating eggs soaked in butter now. And being able to eat till your full and not feel hungry for the next 8-12 hours, nor feel sleepy or crash from blood sugar swings is nice.
I don't think about food as much as I used to, and meal prep is so easy and fast.
Less time wasted eating, preparing, shopping, cooking and pooping.
All eating patterns are learned, you will change in time, and get new ones.


74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 08, 2024, 08:11:43 am »
08-03-24

BW - 72.0

Leg Curl [different machine, usual one was taken]
85 x 15
85 x 11+4+4

Hack Squat
95 x 9
95 x 6 + Reverse Nordic x 7

HS Incline (white)
60 x 14
60 x 10 + 50 x 8

DB Flye
10 x 14, 10

Lateral
12 x 9
11 x 10, 8

OH Cable Ext
26 x 15, 11
23 x 10

Dips
+Chains x 9 + BW x 11 + 8

25 mins stationary bike

Notes

did some straight sets instead of drop sets for no particular reason
75
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 07, 2024, 10:27:35 am »
Squat focus day 15:

Low bar squat:

20x5
20x5
60x5
80x5
100x5 (felt strong)
100x3 (stopped intentionally at 3 reps)
60x5 (paused, super explosive)

Bench press:

20x5
20x5
50x10
50x10
:personal-record:

Landmine single leg deadlift:

barx8
bar + 20 kg x 8

Single leg curl:

64x3++56x3++48x3++40x3++32x3 (a continuous superset)

Bodyweight: 93.2 kg
Exhaustion level: 8/10

Comments:

Incredibly strong today. Bar was flying. :personal-record: in the bench press, never did two consecutive sets of 10 reps with 50 kg. Squat was very explosive, no idea why. Neck pain is also minimal after physical exercise, it gets worse if I stay in bed.
76
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 07, 2024, 09:57:31 am »
07-03-24

BW - 72

Notes

lats are like 9/10 sore today lol
77
Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by LBSS on March 07, 2024, 08:06:31 am »
welcome back! and congrats on the third (and final, lol) kid. my wife and i are starting to try to have our first and i'm trying to pack in some races and other stuff this year before that takes and we've got a little whippersnapper around to take care of.

it is amazing that this place is still going. adarq hasn't signed in since august 2023. as vag once put it, it seems like he's "loved up" and living his dream life on his little farmstead in florida. although, i stopped using instagram and facebook a while ago so i'm not even sure how he's doing. should check in, come to think of it. anyway, huge shoutout to him for letting us keep coming here.
78
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by Joe on March 07, 2024, 04:44:11 am »
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.

Can I ask what the motivation for the carnivore diet is?

Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage

Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches,  3 months ago.

I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore

It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby :)
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.

I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.

Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.
79
Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by AGC on March 07, 2024, 04:15:08 am »
Checking in after ~3.5 years!!!  :trollface:

I have been floating around, but I was inspired seeing some of the old crew still active. I don't know if adarq has logged on for awhile but cool that he's still got the site running.

I've been extremely inconsistent with exercise/training over the last few years. I have just been running/jumping/playing sport with kids intermittently with no real goals, so I didn't have anything interesting to post. We also had another child (3 now  :wowthatwasnutswtf:, definitely done at 3) in Nov 2021, and that really changed the general routine significantly (plus COVID).

Now I'm trying to forcefully carve out time in the week to run and jump a bit because otherwise I have a bad habit of letting my obligations (work/kids in a 50:50 ratio) subsume my entire existence :huh:. There's a track ~5mins from where I live that they recently converted from asphalt to grass, with synthetic long jump area. I also have a 45 deg back extension bench from years ago that I can do hamstring and BSS on. PLUS I invested $5 in a stopwatch, so I'm committed now  ;D.

Doing 2-3 days for the last few weeks:

Day 1 - sprinting (4-5 ~100m)/jumping (broad jumps mostly, about 2.7m atm).
Day 2 - 800m/400/200/100 x 1-2 sets pretty hard, minimal rest (a bit slow atm, ~3m10s/70s/27s/13s).
Day 3 - repping out hamstring ext and BSS, and calves.

I want to build up LB strength a bit and generally get fitter, and most importantly post regularly in the forum again!
80
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 06, 2024, 04:27:24 pm »
monday

- run ~5.5 km
very easy pace

yesterday

- tempo
-- warm up
-- 5 x 800m @ 5k pace
-- cool down
did not have watch so used wife's, which doesn't have any workouts pre-loaded. so i was just guessing on pace and checking the watch as i went. eventually i'll get some lap estimates from her.

today

- run 34:15, 4.96 km
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