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Messages - Joe

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1036
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 27, 2017, 05:51:50 am »
27-06-17

Front Squat
Bar x 10, 10
40 x 5
60 x 3
72.5 x 5
80 x 3
90 x 4 [+5kg, = reps]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 8

Reverse Lunge
26 x 8, 8, 8

Leg Curl
41 x 15, 14, 12

Leg Press
150 x 15, 14, 14

SS1A Smith Machine Calf Raise
Bar x 8
70 x 10
100 x 7, 7, 7, 7
70 x 15
For numbers I assumed bar = 20 when it almost certainly is only like 5kg, but this is easier/makes no difference

SS1B EZ Bar Curl
30 x 9, 9, 9, 7 [really slow eccentric as usual]

Notes

Slight lower back botherment towards the end of the front squats, so no DLs today. Otherwise all good. Front squats feeling strong.

1037
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 26, 2017, 06:41:47 am »
26-06-17

Bench
Bar x 10
40 x 6
57.5 x 8
67.5 x 6
77.5 x 4, 4, 3
72.5 x 5
67.5 x 6
62.5 x 7
60 x 8

SS1A Chins
BW x 5
+10 x 6, 5, 5, 5, 5, 4, 4
BW x 8

SS1B OHP
27.5 x 6
32.5 x 5
42.5 x 3, 5, 7, 4, 6, 7

DB Row
28 x 10, 10, 8

DB Incline Bench
22 x 12, 11, 10

Cable Rope Curl [different cable rack]
17 x 10
21.6 x 8
26.1 x 5
21.6 x 8

Cable Upright Row
17 x 14, 14, 14

Cable Rotation
10.2 x 10, 10, 10

Cable Pushdowns
5.7 x 40
7.3 x 30

Notes

Very standard workout.

1038
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 25, 2017, 08:11:36 am »
25-06-17

Front Squat
Bar x 8
40 x 5
67.5 x 3, 3, 3, 3, 3, 3, 3, 3 [if I haven't counted right that's meant to be 8 sets, easy]

SS1A Back Extension
BW x 15, 15, 15, 15

SS1B Cable Pushdown (controlled concentric and very slow eccentric, ala Steven Low's tedinopathy treatment)
5.7 x 30, 30, 30

Calf Press
107 x 16, 16, 14 [this machine is beginning to piss me off. It really needs lubricating. Will try to move to leg press or smith machien for this in future]

DB RDL
28 x 10, 10 [didn't want to do a back loaded hip hingey thing but there was a gaggle of annoying youths on the leg curl and I was impatient]

Notes

Just extra leg/prehab volume here. Fun and easy.

1039
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2017, 06:54:03 am »
Quote from: LBSS on June 22, 2017, 06:12:05 am
i feel like i've said this before, but i chuckle every time i see your signature. it's the best signature on here, and i say that as the guy with the second-best signature.

lol, yeah, bjpenn was a hilarious character

Edit: my favourite part is definitely the "parnets" misspelling

1040
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2017, 06:11:33 am »
23-06-17

Bench
Bar x 10
40 x 6
55 x 4
65 x 5
75 x 3
82.5 x 3 [+2.5kg, = reps...nice]
80 x 3
75 x 5
70 x 3
65 x 5
62.5 x 3
57.5 x 9

CGBP
52.5 x 3, 5, 7, 4, 6, 8

Lo->Hi Cable Flye
14 x 10
9 x 15, 15, 14, 14

Seated DB OHP
16 x 16, 15, 13

SS1A 1.5 Style Lateral Raise
6 x 10, 9, 8, 7+4

SS1B Machine Rear Delt Flye
66 x 12, 12
73 x 9
66 x 12

EZ Bar Curl (for weights I assumed bar = 10kg)
Bar x 8
20 x 8
30 x 6, 6, 6
I really focussed on a slow eccentric here

SS2A DB Incline Curl
8 x 9
6 x 12, 12

SS2B L-Extension
9 x 12, 11, 10

Incline DB Flye->Press->Hold
12 x 10, 9, 8 [just counting the flyes]

BB Wrist Curl
12.5 x 30, 25, 20
Really slow eccentric

DB Reverse Wrist Curl
2 x 25, 25, 20
ditto

SS2A Cable Rotations [done from various angles]
12.5 x 6
7.5 x 12
10.2 x 12, 12
7.5 x 12

SS2B Hanging Leg Raises
BW x 10, 8, 7, 6

Notes

Getting occasional pain in my left elbow, though never during a workout/never acutely from an exercise, so I'm following Steven Low's recommendations for tedinopathy: http://stevenlow.org/overcoming-tendonitis

Thinking about it, more, though it may be the tricep tendon rather than the epicondylitis I used to deal with, so I ought to include some very high rep/slow eccentric tricep pushdowns in the future.

1041
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 22, 2017, 05:41:24 am »
22-06-17

Sumo Deadlift
60 x 5, 5, 5
80 x 3
100 x 3, 3, 3, 3
80 x 3

Front Squat
50 x 4
65 x 3, 5, 7, 4, 6, 8

Chins
BW x 11, 9, 6

Neutral+Medium Cable Row
59 x 8, 8, 8
45 x 14

Wide Grip Lat Pulldown
52 x 9, 9
45 x 12, 10+32x10
The narrow+neutral handle was in use elsewhere so I figured I'd just change up the grip. I like this a lot, very different feeling.

DB Seal Row [done on ~30* incline]
14 x 12, 12, 12
This exercise is so great.

Calf Press
107 x 12, 12, 12, 10
93 x 14
Very slow with pauses in stretched position.

SS1A 45* Back Extension
BW x 15, 15, 15, 15

SS1B Cable Crunch
35.2 x 10
37.4 x 10, 10
39.7 x 8

Notes

Still keeping deadlifts light. The triples were pretty easy. Still getting used to form. Nice to get through this without any back pain, again. Extensions gave a great lower back pump, so will keep them around as they're probably useful for specifically strengthening the muscles around the vulnerable area.

1042
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 21, 2017, 06:32:34 am »
21-06-17

Chins
BW x 6, 6, 6

OHP
Bar x 6
35 x 4
45 x 5
50 x 3
57.5 x 1 [this was one hell of a grinder]
55 x 1 [meant to be three, heh]
50 x 3
47.5 x 5
45 x 5
42.5 x 5
40 x 9

Incline Bench
45 x 5
52.5 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 10, 10, 10, 10

SS1B Machine Dips
45 x 16
64 x 14
77 x 10, 10

SS2A Cable Lateral Raise
3.4 x 14, 14, 11, 10, 10

SS2B Facepulls
17 x 14, 14, 14, 14, 14 [changed the cable to be above my head and quite like this. A lot more trap involvement]

Hammer Curls
12 x 14, 12, 10

Notes

Fairly short and sweet. I liked the machine dips a lot, so shall be doing them in place of bodyweight dips for a while, since those can be rough on me.

Abs quite sore so I skipped today's ab stuff, which seems fine, no need to do it 5-days a week, especially the day before deadlifting.

Will probably reset OHP back 10% since that worked brilliantly last time and I much prefer being in the 3+ range to the horrible grinding 1-2 rep out on OHP.

Have been getting comments in the last 6 weeks or so about looking buff/hench/muscular, which is quite rewarding. Gonna keep pushing this bulk until I'm relatively content with strength (i.e. repping 60+kg on~OHP, ~100kg on bench, unsure on lower numbers due to change in movements recently).

1043
MOVIES & ENTERTAINMENT & SHeeT! / Re: Why don't we have a misc movie thread?
« on: June 20, 2017, 02:46:51 pm »
Solaris is the best sci-fi film.

1044
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 20, 2017, 05:58:13 am »
20-06-17

It's too hot, somebody fix this.

Elliptical ~5 mins

Front Squat
Bar x 8
40 x 5
60 x 2
67.5 x 5
77.5 x 3
85 x 4
80 x 3
77.5 x 3
72.5  3
67.5 x 5
62.5 x 5
60 x 7

Sumo Deadlift
60 x 5
75 x 5
90 x 3, 3, 3
Just fiddling about with form + trying it out. Will take some getting used too (particularly the thigh-arm interaction near lockout) but it was pain free and hit my adductors which is a pretty new feeling.

Reverse Lunge
24s x 10, 10, 8
Between front squats, deadlifts and holding a 24kg dumbbell in each hand for 20 reps of lunges my upper back was pretty sore

Leg Press
100 x 10
150 x 12, 12, 12

Leg Curl
41 x 12, 12, 11
32 x 8

Calf Press
134 x 10, 10, 8
107 x 16

Machine Preacher Curl
32 x 12
41 x 10, 9, 7
27 x 10

Cable Crunch
68 x 10
77 x 10
86 x 4
77 x 8, 8

Hanging Leg Raise
BW x 10
I will throw this in as the main ab movement on a future day.

Notes

First workout with l-citrulline. No idea if it had any effect but it was a good workout nevertheless. That stuff tastes vile, though, so will need to get used to it.

Leg workout with squats and deadlifts and no back pain  :headbang: :headbang: :headbang:

1045
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 19, 2017, 07:30:49 am »
19-06-17

It's so hot, was pretty sweaty just walking to the gym.

Cycle ~5 mins

Bench
Bar x 8
40 x 6
57.5 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 6 [missed 7th, I only rest about 90 seconds, so with a bit more could certainly have hit it i reckon]
57.5 x 8

SS1A Chins
BW x 4
+10 x 3
+20 x 2.5
+10 x 5, 5, 4, 4, 4

SS1B OHP
30 x 6
42.5 x 3, 5, 7, 4, 6, 8 [was really not expecting to hit this. OHP is growing so well]

DB Row
26 x 10, 10, 10

DB Incline
20 x 15, 13, 10 [form better yet!]

PJR Pullover
22 x 12, 12, 10

Cable Rope Curl
27 x 15
32 x 12, 12

Cable Upright Row
14 x 16
18 x 16
27 x 12
Really liked this. Didn't feel any shoulder issues, since I think the rope gives a good amount of freedom, and it was a nice + slightly different side-delt feeling to just raises.

Pallof Press
27 x 6, 6, 6+max hold
Probably a bit heavy

Notes

Happy with how bench and OHP went. Did not expect to only miss one rep between them.

Bought creatine and l-citrulline to try out. Creatine I expect to have a decent impact since I get basically none in my diet since I'm vegetarian. L-citrulline I'm a bit more dubious about but it's fairly cheap and well supported, and in the worst case the better pumps could be fun.

1046
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 16, 2017, 06:10:04 am »
16-06-17

Jogged to gym ~1 mile

Did some random light back stuff (rope pulldowns, cable rows) while waiting for the bench to be free.

Bench
40 x 6
55 x 4
65 x 5
72.5 x 3
80 x 3 [=kg +1 rep, no spotter touch at all, so potentially really +2 reps]
77.5 x 3
72.5 x 5
67.5  3
65 x 5
60 x 3
55 x 10

CGBP
50 x 3, 5, 7, 4, 6, 8

Lo-Hi Cable Flye
5.7 x 14
7.9 x 8
5.7 x 13, 13
3.4 x 18

Seated DB OHP
14 x 16, 14, 12

SS1A 1.5 Lateral Raise
6 x 7, 7, 7
4 x 12

SS1B Machine Rear Delt Flye
59 x 14
66 x 10, 10
59 x 12

SS2A DB Incline Curl
8 x 14, 13, 12, 9

SS2B L-Extension
8 x 13, 13, 12, 9

BB Wrist Curl
30 x 15, 14, 12

DB Reverse Wrist Curl
5 x 15, 14, 14

Pallof Press
14.7 x 8, 8, 8, 8+max hold

Incline DB Flye->Press->Iso hold at bottom position
12 x something, something, something
Didn't bother counting b/c complicated and I was lazy and this is just chest pump work for fun

Notes

Really good workout, energy high. Finally got 8+ hours of sleep, though I've been having 1 hr naps most days, so I've not been deprived overall, just in the mornings. I've been waking up earlier than I want to and I'm still having exam dreams, so sleep quality hasn't been great.

Will increase bench training max despite saying I'd only do that if I got 4 reps.  8)

Two rest days in a row now. Will be much appreciated.

Will experiment with sumo deadlifts as my main p-chain movement, as the more vertical back angle may keep lower back clear.

1047
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 15, 2017, 06:41:52 am »
15-06-17

Stationary bike ~10 mins

Front Squat
Bar x 8
40 x 5
60 x 3
67.5 x 5
75 x 3
82.5 x 4
77.5 x 3
70 x 3
60 x 6, 6
Pretty much free of back pain here, so shall stick w/ front squats for a while now

Back Extension
BW x 10
+12 x 7, 7, 7
BW x 20

Chins
BW x 10, 8, 7

Neutral+Medium Grip Cable Row
52 x 12, 12, 11
39 x 16
I get such a good trap pump from these

Neutral+Narrow Grip Lat Pulldowns
59 x 6
52 x 9, 8, 8
39 x 13

DB Seal Rows
12 x 12, 12, 12
Tried instead of shrugs, I like these more

Calf Press
100 x 8
127 x 12
134 x 8, 8, 8
100 x 15

Cable Crunch
32.9 x 18, 18, 16, 14

Notes

So I shall use front squats in place of back squats. Not sure what to do for hip dominant movement. I think RDLs were actually fine lower-back wise, so perhaps shall try them out as a main movement again next week.

1048
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 14, 2017, 06:35:54 am »
14-06-17

Jogged to gym ~1 mile

Chins
BW x 5, 5, 5

OHP
Bar x 6
30 x 5
42.5 x 5
50 x 3
55 x 3 [+2.5kg, -2 reps]
52.5 x 3
50 x 3
45 x 5
42.5 x 5
40 x 5
37.5 x 9

BB Incline Bench
50 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 8, 8, 8, 8

SS1B Dips
BW x 11, 9, 8, 7

SS2A Cable Lateral Raises [experimented with cable in front, behind and between legs, not much preference]
3.4 x 12, 11, 10, 9, 8

SS2B Facepulls
17 x 12, 12, 12, 11
12.5 x 16

Hammer Curls
12 x 13, 11, 10

BB Wrist Curl
25 x 18, 16, 14

DB Reverse Curl
7 x 7, 7, 7 [was either this or 3kg, couldn't find anything in between]
3 x 20 [the burn]

Pallof Press
12.5 x 8, 8, 8, 8+max hold on last set

Notes

Continue to be pleased with OHP progress. Horizontal pressing has felt weak. Might reset back a bit unless if I don't hit 4+ reps on Friday.

1049
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 13, 2017, 06:03:56 am »
13-07-17

Squats
Bar x Lots
70 x 5
90 x 5
100 x 3
112.5 x 3 [definitely better depth than last week]
105 x 3
100 x 3
95 x 3
87.5 x 5

Called squats here and skipped RDLs because lower back feeling fucky in that same old spot on the lower right. More on this in the notes section.

Reverse Lunge
24 x 8, 8, 8 [slightly shorter steps resulted in a nice balance between quads and glutes]

Leg Press
100 x 12
130 x 10, 10, 10

Leg Curl
36 x 14, 12, 11 [much stricter than previously]

Calf Press
113 x 10
127 x 8, 8, 8
I have almost maxed out this machine, which is exciting

Cable Crunch
32.9 x 14
37.4 x 10
32.9 x 12, 12, 11

Bayesian Cable Curls
10.2 x 7, 7, 7

Notes

Have been getting occasional lower back twinge/pain from squats and deadlifts, but it was more consistent/a bit worse today. I am going to take a couple of weeks off of back squats and deadlifts. Front squats and RDLs have actually not caused issues/pain, so I will stick with them and see how that goes. I'm not a powerlifter and I'm not training for sports, so while squats+deadlifts are fun and great exercises they're not essential for my goals (get jacked/generally stronger) at the moment.

Going to be more judicious about ab/core work, maybe doing it nearly daily. Going to be more regular about warming up to squads/DLs, which certainly helps. I just get anxious doing that in a public gym because often it means I might end up having to wait around for a rack, but that's a small sacrifice to make to reduce injury chance.

1050
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 12, 2017, 05:32:12 am »
12-06-17

Jogged to gym ~1 mile

Bench
Bar x 10
40 x 6
55 x 8 [felt heavy]
65 x 6
72.5 x 4, 4, 3 [fuck]
67.5 x 5
65 x 5
60 x 6
55 x 8

SS1A Chins
BW x 5
+10 x 3
+20 x 2, 2, 2
+10 x 4, 3

SS1B OHP
40 x 3, 5, 7, 4, 6, 8 [pretty unexpectedly easy after how shit bench was]

DB Row
24 x 10, 10, 10

DB Incline Bench
20 x 13, 10, 9 [much better than last week, able to get the chest working properly here]

SS2A Cable Rope Curl
10.2 x 18
14.7 x 11, 11 [i love this]

SS2B Overhead Rope Extension
10.2 x 14, 12, 12 [though this is less wonderful than PJRs]

Notes

Bench really shitty. I guess I'm just not recovered since last session was just a couple of days ago. Toned down volume through the rest of the session. I think stress levels are probably still residually very high from exams and my sleep is still a bit fucked because of it.

Gonna stick to 20kg on incline bench until I'm hitting something like 3x20

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