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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 23, 2024, 07:26:40 am »
21-11-24

Run - 9.44k, 48:04

22-11-24

Stationary bike - 25 mins easy

23-11-24

Reverse Lunge
90 x 7, 6, 5

Chin
+60 x 6
+45 x 9, 7

Incline Fly
22.5 x 7, 5
20 x 10

Lat Prayer
40 x 10, 8

Rear Delt Cable Fly
15 x 13, 12

EZ Curl
47.5 x 12, 10, 9, 8

OH Cable Ext
17.5 x 12, 10, 9, 8

Weighted Deficit Pushup
+20 x 10, 8

Lying Lateral
15 x 10
12.5 x 12
10 x 17

Notes

Few nice days of training. Feel full all the time for last couple of weeks. Traveling for a couple of weeks, so that'll be a nice reset from a forced eating pattern. Likely will end up eating a lot regardless, thoguh, but less systematically. Shuold have some gym access so will try to do a lil bit of training while away, but won't be a priority.

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 20, 2024, 07:47:37 am »
20-11-24

CG Bench
90 x 8, 6, 5

Flat Bench Hammer Curl
15 x 9, 8, 6

Wide Grip Pullup
+30 x 8, 7, 6

Incline Fly
20 x 11, 9

Lat Prayer
40 x 9, 7

EZ Tricep Ext
42.5 x 14, 11, 9

Lying Lateral Raise
5 x 10
12.5 x 14
10 x 16

Side Bend
60 x 9, 7, 5

Neck Curl
17.5 x 12, 10
15 x 15

Lateral Neck
12.5 x 9, 7

Ab wheel x a few sets

a few sets of deficit RDLs with 60kg, just getting as much stretch as possible, pausing etc, felt great/awful

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 18, 2024, 07:27:46 am »
18-11-24

CG Bench
105 x 1 [super easy]
97.5 x 5  :personal-record:
95 x 5
90 x 5

Reverse Nordic
27.5 x 8, 7, 5 + BWx9

Chin
60 x 5
45 x 9, 7

Lateral Raise
25 x 15, 13, 12

Bench Hammer Curl
15 x 9, 7
12.5 x 12

Pushdown
50 x 8, 6
45 x 11

Good Morning
105 x 7, 6, 5

Notes

I can just feel my hamstring flexibility eroding from the running volume. Might switch GMs to like SLDLs from the floor or with a deficit bc I don't want to lose that.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 17, 2024, 07:16:55 am »
15-11-24

Run - 6k, 33:22

17-11-24

Run - 6.16k, 32:08

Notes

Achilles seems okay, but keeping the runs light just in case.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 16, 2024, 07:31:42 am »
16-11-24

Reverse Lunge
85 x 7, 6, 5

Chin
+60 x 5
+45 x 9

Incline Fly
20 x 11, 9, 7

Lat Prayer
40 x 8, 6

Rear Delt Cable Fly
15 x 11, 9

EZ Curl
47.5 x 11, 9, 8

OH Cable Ext
17.5 x 14, 12, 11

Lying Lateral
15 x 8
12.5 x 13
10 x 14


6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 14, 2024, 07:16:42 am »
14-10-24

Bench
97.5 x 4
95 x 5
90 x 5

Bench Hammer Curl
15 x 8, 7, 6
12.5 x 12

Wide Grip Pullup
+30 x 7, 6, 5

Incline Fly
20 x 9, 7

Lat Prayer
40 x 7, 6

EZ Tricep Ext
42.5 x 12, 9, 8

Lying Lateral
12.5 x 14, 13
10 x 16

Side Bend
60 x 6, 6

Neck Curl
17.5 x 10, 8 + 15x8

Notes

Achilles not bothered me at all last couple of days. Will trial it out on a light run tmrw.

The motivation to get as big as possible is waning a little bit. But, I know life is getting busier going forward so gonna push through and maximise in this current cycle. In future I can imagine lifting only 1/2x week and focusing more on running, staying a nice light lean weight etc.

Oh, also, finally found some jeans that fit. The brand is Spoke. A bit expensive, but quality seems high and they have a lot of options, and the loose cut actually fits my legssuch that they look like normal slim-ish jeans on non-lifter legs.

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 12, 2024, 07:14:38 am »
12-11-24

Bench
105 x 1
95 x 5, 4

Rev Nord
+25 x 13, 11, 9 + BWx7

Chin
+60 x 5
+55 x 6

Lateral
25 x 14, 12, 100

Bench Hammer Curl
15 x 8, 6
12.5 x 9

Pushdown
45 x 12, 10, 8

Good Morning
100 x 10, 8

Neck Curl
17.5 x 8
15 x 18

Lateral Neck
12.5 x 8, 6

Abs

Notes

Bit of achilles pain on right side while walking around last couple of days. Hadn't felt it at all while running for a while so that's annoying. May be back to bike for cardio for a bit, bleh.

The pec thing is also still there, not sure what it is. Not really bothering me so will just monitor.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 10, 2024, 10:14:32 am »
09-11-24

Run - 6.82km, 36:45

Notes

A few aches and pains, upper and lower body, so might take a couple days off depending how they develop

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 08, 2024, 10:44:16 am »
08-11-24

Reverse Lunge
80 x 7, 6, 5

Chin
60 x 5
45 x 7, 6

Cable Rear Delt
15 x 9, 8, 7

EZ Curl
47.5 x 9, 8, 7, 6, 5

Cable OH Extension
18.75 x 11, 9, 7
15 x 17

Lateral Raise
25 x 12, 10, 9, 9

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 07, 2024, 08:02:06 am »
07-11-24

Run - 12.56km, 1:10:55

Notes

Nice to get out for a long one. First hour+ run since picking things up again. Tired legs.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 06, 2024, 07:29:06 am »
05-11-24

Run -- 8.61km, 49:15

06-11-24

Good Morning
100 x 10, 7

Wide Grip Pullup
+25 x 9, 8, 7

CG Bench
90 x 6, 5

Bench Hammer Curl
15 x 8, 7
12.5 x 14

Incline Fly
20 x 10, 8

Lat Prayer
37.5 x 10, 9

Lying Lateral
12.5 x 15, 13, 11

OH Tri Ext
17.5 x 14, 12, 10

Side Bend
55 x 9, 8, 6

Neck Curl
16.25 x 16, 13

Side Neck
11.25 x 10
10 x 13

Notes

Hmm left pec still a little dodgy. Will rest from chest stuff at next workout. Otherwise good.

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 04, 2024, 06:53:01 am »
03-11-24

Run - 8.99k, 49:36

04-11-24

CG Bench
105 x 1
95 x 5
90 x 5

Rev Nord
+25 x 11, 10, 8, 6

Chin
+55 x 6
+50 x 6

Lateral
25 x 10, 9, 8

Good Morning
100 x 8, 6

Bench Hammer Curl
15 x 5
12.5 x 14

EZ Tricep
42.5 x 9, 8

Notes

Hmm, mild not-great feeling in left pec. Seems like the sort of thing that'll just go away.

Bit of a clock-punching workout here.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 01, 2024, 11:31:02 am »
01-11-24

Lat Prayer
35x14 + 30x8 + 25x7 + 20x12

Incline Fly
20x10 + 17.5x7 + 15x8 + 12.5x10

Pushdown
45x12 + 40x10 + 35x11 + 30x14

Bench Hammer Curl
15x6 + 12.5x7 + 10x10 + 7.5x14

Lateral
25x12 + 22.5x9 + 20x11 + 17.5x13

Reverse Nordic
25x11 + 10x7 + BWx11

Reverse Lunge
80 x 5

Good Morning
90 x 7

Notes

Squeezed in an accelerated workout.

Did the lunges with a barbell. Think that's a winner for me. Did them no rest between legs, which sucked, since the off leg does actually do a lot of work. In a normal workout, will do them with rest between legs. No hip botheration at all -- I think stepping back sort of creates "separation" in the joint, compared to things like a BSS or squat, where it feels like the femur is being pulled into the socket and getting gummed up.

Insane brachioradialis doms from the wednesday's curls.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 31, 2024, 07:52:53 am »
31-10-24

run workout -- 4 x 4' on / 3' off [.92, .94, .9, .89]

Notes

Not a fan of the dropping distances, but it's .05km further cumulatively than the last time I did the workout. Hamstrings defo felt it given the GMs yesterday

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 30, 2024, 08:25:31 am »
29-10-24

Run -- 6.00k, 33:51 min

30-10-24

1A Good Morning
100 x 7
95 x 8, 7
90 x 6

1B Wide Grip Pullups
+25 x 7, 6, 6

2A CG Bench
95 x 5
90 x 5, 4

2B Flat Bench Hammer Curl
10 x 15
12.5 x 6
10 x 14

Incline Fly
20 x 8, 6

Lat Prayer
35 x 8, 6

Lateral Raise
22.5 x 16, 14, 13

EZ Bar Tricep
42.5 x 8, 6
37.5 x 8

Neck Curl
16.25 x 12
15 x 15

Lateral Neck
10 x 15, 12

Side Bend
55 x 8, 7

Ab wheel x 2 sets

Notes

Pullups done with super wide grip, chest up. Get a nice row-like stimulus, a lot of rear delts and mid traps. Feels good.

Lat prayers b/c I've maxed out my dumbbell. Stole an idea from instagram -- wear the pullup belt with some weight on it so that i don't get super light on my feet/sort of picked up from the ground while doing the lat prayers. So much more stable, loved it. Lot more control/better stretch as compared to pullovers, too.

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