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91
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on January 22, 2024, 04:08:19 pm »
23/01/24
BW- 96kg
Cals- TBA

Overshot the cals by about 500 yesterday but woke up lighter. Weird.

Rest day today but will get a stretch in and a few walks with the dogs. 
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 22, 2024, 07:47:33 am »
22-01-24

BW: 75.5

Leg Curl
96x6 + 82x8 + 68x10 + 61x14

Sissy LP
130 x 8

Reverse Nordic
+6kg x 8, 6

HS Iso Incline
40 x 11
40x9 + 35x6

Inc DB Flye
12.5 x 14, 11

Machine OH Extension
30x10 + 25x5 +20x5 +15x10 + 10x5

Panatta Machine Lateral
60x10 + 50x7 + 45x6 + 40x6 +35x6

Machine OHP
42.5 x 7 + 35x5

Dips
BW x 13+7+6

Notes

Felt sluggish going into this session, so did lots of drop sets to speed things up.
93
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on January 22, 2024, 06:31:45 am »
Thanks man! Well gladly we also know how to turn it around.

19 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 95kg

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( -6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg ( -2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 25kg ( -2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Not bad at all.
Always very rewarding feeling to lift something > BW ( i am currently 85.5kg ).
Now have to work towards a > BW squat ( got 90kg once last March, first time after 2018 ).
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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on January 22, 2024, 12:38:39 am »
22/01/24
BW- 96.3kg
Total Cals- 3,258 (211g P, 171g C, 171g F)

Barbaric Rites - Day 2

Bench- Light (3x1/1xAMRAP @55/60/65/70% - training max of 85kgs)
bar x 1-. 42.5 x 10, 50 x 10, 55 x 10, 60 x 7

Yates Row- Heavy (5/5/5 @ 70/80/90% - training max of 70kgs)
40 x 5, 50 x 5, 55 x 5, 62.5 x 5)

Dips- 3x6@bw

Upright Row- 3x10@20kg

Session felt good. Not used to bench volume and dips suffered significantly.

Varying my calorie intake to really get a gauge on what my TDEE actually is. My go to for weight loss has always been 2500 cals but on that I will lose 1.5-2kgs in the first couple of weeks before it slows down. Going to play in the 2700-2800ish range. I'm happy to lose weight slower as it will be more sustainable in the long run and I will be more likely to build strength during that period. Also am going back to martial arts later this week and will be doing 3-5 sessions a week so will def need the calories.
95
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Coges on January 22, 2024, 12:21:08 am »
Became a dad  :personal-record:

Congratulations mate! Absolutely brilliant news.
96
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by Coges on January 22, 2024, 12:20:16 am »
Felt fat, clumsy, stiff , de-trained and , of course , slow.

Man I know this feeling!
97
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« Last post by Coges on January 21, 2024, 07:02:20 pm »
17/01/24
BW- 96.7kg
Didn't track cals. Was out driving for half the day. Made sure not to over eat though.

18/01/24
BW- 96.3kg
Total Cals- 2,382 (171g P, 169g C, 70g F)

Bench Press-
bar x 10, 40 x 5, 60 x 5, 70 x 5, 75 x 5 (RPE 9)

Deadlift-
60 x 5, 80 x 3, 90 x 5, 100 x 5 (RPE 7)

19/01/24
BW-96.5kg
Total Cals- 2,489 (159g P, 240g C, 102g F)

20/01/24
BW- 96.2kg
Didn't train or track cals. Was celebrating our wedding anniversary and went out for lunch and dinner. Over ate by a little but not too far out of whack.

21/01/24
96.9kg
Total Cals- 2,956 (175g P, 234g C, 134g F)

Decided to get back on a program. I wanted something simple, a meat and potatoes kind of program. I have spent too much time weighing program options and not enough training. First step is to get strong and lean and I can go from there. Decided on Barbaric Rites. Basic powerbuilding style program. Nothing fancy.

Day 1-
Squat- Heavy (5/5/5 @ 70/80/90%- optional 1/1/1 @ 100/105/110% - training max of 90kg)
bar x 5, 40 x 5, 62.5 x 5, 72.5 x 5, 80 x 5, 90 x 1

Stiff Leg DL- 5x60@60kg

BB Lunges- 2x10@20kg

Squats felt surprisingly good. Adjusted my stance a little wider than I've had it recently and it felt right in the power groove. 90 moved pretty quick and it felt like I had a lot more in the tank so I feel good about where this is headed.

Quick update on main overarching goals-
BW- get to 90kgs and decide if lean enough to begin bulk - need to get protein levels over 200g/day
Lifts- get back to 140kg squat, 100kg bench and 160kg deadlift. This should take around 10-12 weeks.

98
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 21, 2024, 10:55:54 am »
Jan 21-27, 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]

Jan Week 4 of 5 BW 198-202

Sun Jan 21

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5

* the hammer strength vertical press machine rubber grips have been replaced so I did a set on it. the rubber grips are often damaged because the pressing motion puts a lot of stress on the handles. the machine is so uncomfortable to use when the handle has no cushion. my back feeling more tired than usual so I backed off the 170lb seated bicep curl down to 155 again. that's the only thing I changed on my routine.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Jan 22

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the hammer strength shoulder press again because the rubber on grip are loose again. got a good 495 again. work schedule is good so was able to get to gym on time.

Tue Jan 23

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
+Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5 SKIP
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 SKIP
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP
 
* gym so busy. was only able to use the singel arm pulldown machine. everything else not worth waiting on to do a single set. squats still felt solid coming from yesteradays 495. bw 202 at gym.

Wed Jan 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* recovered enough to do 455 this morning but skipped it for more recovery for this afternoons top set. i only got a single 495 last week. will try to get more this week.

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5 SKIP
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* not fresh enough to get 495 without it adding too much fatigue. il get it but it will be slow, and then il destroy my recovery for 1-2 days at least. skipped it.

Thur Jan 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 100 x5
Standing Cable Tricep Extension - Rope - ~120 110 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Jan 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 100-110-120 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the heavy set for more recovery. 455 would have been ok but prefer to rest more. will do 475 later.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 120 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Sat Jan 27

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 REST

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP
99
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Dreyth on January 20, 2024, 06:45:40 pm »
Ever get you iron levels checked? What about D3? B12?
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 20, 2024, 09:47:53 am »
...so...it's not really that high of a heart rate? The other people in the gym don't seem to wobble around after every squat set they do.
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