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Messages - Joe

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106
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2024, 10:18:52 am »
16-07-24

BJJ 45 mins + stationary bike 20 mins

Notes

Spoke to instructor about whether it was cool if I went to the beginner rather than intro classes (there are more of them per week and at better times for me) and they we very encouraging. So, bought a gi because you need one for those. hype hype, having so much fun with this.

107
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 15, 2024, 07:44:52 am »
15-07-24

RDL
140 x 9, 8

Reverse Nordic
+17.5 x 9, 7, 5 + BW x 9

Shrug
150 x 16+8, 12+6

Pullup
+30 x 9, 8, 7 + BW x 8

45º Incline DB
30 x 11, 10, 9

Hammer Preacher
10 x 16, 14, 12

Lying Lateral
10 x 12, 10, 8

One-Arm Pushdown
15 x 11, 9, 7

Reverse Crunch
BW x 12, 9, 8

Finger Curl
25 x 5+4
22.5 x 8+5
17.5 x 17+5

Neck Curl
6.25 x 16, 13 + 5x10 + 1.25x10

Neck Flexion
17.5 x 17, 13

Hanging Leg Raise
two sets to failure or so, drop set by gradually letting legs bend more as set progressed

Notes

Objectively a great session that was subjectively a slog.

108
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 14, 2024, 12:08:33 pm »
14-07-24

40 min stationary bike

109
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2024, 04:19:47 pm »
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

110
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2024, 07:37:41 am »
13-07-24

CG Bench
80 x 10, 9

45º Incline Bench
60 x 7, 6

22mm Grip
45 x 1
50 x 1
51.25 x 1 [pretty easy]

Incline Fly
12.5 x 10, 8
10 x 15

One-Arm Pushdown
15 x 9, 7
10 x 16

Finger Curl
22.5 x 7+6, 6+6
17.5 x 12+6

Barbell Side Bend
40 x 9, 7

Lying Lateral
10 x 11, 9, 8

Reverse Wrist Curl
30x10 + 25x10 + 20x13 + 15x16

Reverse Crunch
BW x 11, 8, 7

Neck Curl
6.25 x 13, 11 + 5x10

Neck Extension
17.5 x 13, 10

Notes

Good workout. Going to try to commit to this being the last little exercise selection tweak, just want a bit more incline work, and so many dips can be a lot on the shoulder.

Skipped shrugs because after yesterday's workout, and a bit this morning, i was feeling a tweak in my right mid trap. Felt better during and after the workout, so am not concerned long term, but been pushing trap volume given all the rowing/pulling work + shrugs and neck stuff.

Adding reverse wrist curls b/c apparently they can help finger flexion strength, and I guess it's good to balance both sides. Also have a jacked back of the forearm looks very cool imo.

111
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 12, 2024, 08:08:55 am »
12-07-24

A - Lying Leg Curl
80 x 9, 7
75 x 8, 6

B - Leg Extension [also a different one from usual, hence dif numbers]
124 x 11, 10
135 x 6 [on the usual machine]

Pendulum Sq
35 x 6, 6 [oof that final rep on the second set]

T-Bar Row
80 x 10, 9, 7+6
70 x 8+6

Pulldown
20 x 6
18 x 8, 6
16 x 8

A - Cable Lateral
11 x 10, 9, 7
12.5 x 5 + 10x8 + 7.5x9 [meant for the first set here to be 10, but ran with it and made it a drop set instead of fussing]

B - Bayesian Curl
16 x 5
13 x 6
11 x 7

Cable Crunch [facing away]
31.25 x 12
36 x 11 

EZ-Bar Preacher Curl
25 x 7, 5 [assuming 10kg bar weight]

GHD Situp
BW x 10, 8, 7

Machine Crunch
55x7 + 47.5x6 + 37.5x7

Calf Machine
21x12 + 19x10 + 17x8 + 15x8 + 13x6

Tibialis Raise
7.5x13 + 5x16 + 2.5x20

Notes

Just don't like crable crunches. Think because I always do them after legs, my quads hurt just from the stabilisation they have to do. Don't love the machine crunch either b/c can't get a stretch, but it's easy to grip and rip a couple sets, as it were. GHD situps defo my favourite -- can actually work spinal flexion and get a nice stretch, and they're easily loadable once you get strong, so guess that'll be my go-to at the gym.

A few substitutions b/c machines I usually use were taken. Didn't love ez-bar preachers, but bayesian curls with the cable set at the same height i use for laterals feel like a winner, will probably keep them in just because I can superset them, and may use the preacher machine for extra volume as and when.

112
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2024, 10:00:34 am »
11-07-24

BJJ class -- 45 mins, working on basics of a takedown and some defence

Notes

Free trial expired and I'm still going. Got the 2/weekly class membership, but I think there's a strong chance that I'll move to the unlimited if I'm still having this much fun next month. Will try the beginners class instead of the intro class some point soon -- was told by one person that it's good to do ~10 intro classes to get some basics down first, but others have said that that advice is primarily aimed at people with a minimal exercise background.

113
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2024, 07:36:42 am »
10-07-24

Curtsy Lunge
30s x 9, 8

Dips
+24 x 15
+32 x 7
+24 x 10

Barbell Row
100 x 11, 10, 8

22mm Grip
40 x 1, 1
45 x 1, 1
50 x 1

DB Fly
15 x 8

Hammer Preacher
12.5 x 10, 8
10 x 11

Lying Tricep Extension
32.5 x 12, 9, 8

Lying Lateral
10 x 11, 8, 7 + 7.5 x 9

Finger Curl
22.5 x 7+6, 5+4
17.5 x 10+7

Side Bend
32.5 x 10, 9+6

Neck Curl
5 x 18, 15

Neck Extension
15 x 18, 14

Decline Reverse Crunch
BW x 10, 8

Notes

Uhhh, +7 reps on the first set of dips lmao. Huge progress everywhere, though, so I guess we're properly getting into the flow of things.

Can see how much more pullups take out of bis/brachioradialis compared to rows by looking at the hammer preacher numbers today compared to Monday. Fun.

My bench is the cheapest one from amazon, so using it for decline reverse crunches is quite janky, but that's defo the best direct ab exercise i've worked out how to do at home so far.

114
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 09, 2024, 09:55:21 am »
09-07-24

45 min intro BJJ class.

Notes

Even more fun than last time. The hooks are sinking in. Easy enough recovery wise to combine 4 x hard lifting with 2 x of these intro classes, since they are not very taxing. My baseline cardio may not be great, but my low-rest lots of superset/circuit style lifting feels very specific fitness wise for bjj, so so far i've not been even vaguely out of breath (esp compared to my partners)


115
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 08, 2024, 07:58:04 am »
08-07-24

RDL
140 x 7, 7

Reverse Nordic
+15 x 12, 10, 8 + 8

Pullups
+30 x 8, 7, 7+7

45º Incline Bench
30 x 10, 9, 8

Hammer Preacher
12.5 x 7
10 x 14, 12

Lying Lateral
10 x 10, 9
7.5 x 14, 12

OA Pushdown
15 x 10, 8
12.5 x 14

DB Finger Curl
25 x 4+3
20 x 10+5
17.5 x 11+4

Ab Wheel
Standing x 9, 7, 7+5 kneeling

Slant Board Jefferson Curl
20 x 13
30 x 8

Neck Curl
5 x 19, 15

Neck Extension
15 x 17, 12

Notes

Wearing a beanie and putting a plate directly on my forehead is annoying, so I ordered this goofy thing for my neck training: https://thestrongneck.com/en-gb

Just messing around with jefferson curls, neither set was anywhere near failure.

hamstrings still sore from Friday (!) so just two sets RDL, no need to add more volume if progress is coming as is. Rep quality on reverse nordics also felt way better than last session.

116
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 06, 2024, 11:36:43 am »
06-07-24

A - CG Bench
80 x 9, 8, 7

B - 22mm Grip
45 x 1
50 x 1
51.25 x 1 [pr on this implement]

B - DB Finger Curl
22.5 x 8+4, 6+5
17.5 x 15+6

A - Dips
+16 x 13, 11, 9

B - Shrug
140 x 22, 15, 12+6

A - Incline Fly
12.5 x 9, 8
10 x 10

B - One Arm Pushdown
12.5 x 12, 10, 8

Side Bend
30 x 13 + 9 + 7

Lying Lateral
10 x 8 + 7.5 x 8 + 5 x 10

Neck curl
Drop set from 5 > 3.75 > 2.5 > 1.25

Neck Flexion
Drop set from 15 > 12.5 > 10

Notes

well, that was tiring but felt great and productive.

feel like my traps are already visible growing, which is fun. never really trained them before.

oh, another reason to go back to normal rather than one-arm pulldowns: one armers make my pecs sore. had forgotten about this from one-arm pullup training too. there's some fancy setups you can do to avoid that but cba at this stage, would rather just grip it and rip it.

117
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 05, 2024, 08:00:47 am »
05-07-24

Seated Leg Curl
82 x 14, 12, 9, 6
75 x 10

Leg Extension
135 x 13, 8, 7

Pendulum Squat
30 x 8, 7

Narrow-Neutral Pulldown
110 x 10

One Arm Pulldown
60 x 19
80 x 8
70 x 9

T-bar Row
75 x 7, 6, 5+6
65 x 8+4

Machine Preacher
15/5/0 x 10, 7, 5
10/5/0 x 12

Cable Lateral
3 x 11, 9, 7, 6
2 x 10

Cable Crunch
11 x 9
10 x 9
9 x 11

Calf Machine
20 x 15, 11, 9, 7

Tibialis Raise
5 x 25

Machine Crunch
57.5 x 12, 6
50 x 10

Notes

Awesome workout. Some of the progress was just due to getting used to machines/working out how to lock-in better (mainly the calf machines), I guess.

throwing in tibilias work b/c i noticed the instructor doing a lock of front of foot locking, so can't hurt to work on that muscle in the gym.

Obliques on left side sore from BJJ lol, maybe even mildly strained, otherwise no after-effects. Guess the intro class was pretty short + light.

Don't know if I love one arm pulldowns enough to replace normal ones, esp since they take longer to get through. Also, i'm only like two clicks away from maxing out the lat pulldown machine, which would be pretty fun to do while in the mid 70s compared to the huge guys in the gym who don't. It is amusing, when I take a back machine from a big dude, I almost always increase the load, but when it's a chest machine, I am dropping it by like half. Gotta catch my front up.

Pendulum squat might be my favourite exercise right now, just feels so good/bad and the movement is so smooth and natural.

118
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 04, 2024, 10:07:01 am »
04-07-24

Brazilian Jiu Jitsu - 45 min introductory class

Notes

Well, that was fun. Will probably be going back next week, since first week of classes is free. Can see how people get addicted to this once you actually have enough skills to spar practically.

Biceps are sore today. Super rare for me. Guess this hack-y preacher set up I've been doing is finally optimised. It's inspired by this: https://www.instagram.com/reel/CpQKChasbFM/ But the arm support is just my barbell in the rack with a yoga mat slung over it.

Glutes quite sore too, though sadly also have a bit of that familiar hip pain. We'll see how that goes.

Feel like to live my happiest life, I'd want to be doing some form of exercise/physical activity like 3 hours a day. Sigh, maybe one day.

Hope those who celebrate have a fun 4th of July!

119
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 03, 2024, 07:16:47 am »
03-07-24

Curtsy Lunge
60 x 7, 6, 5

A - BB Row
90 x 12
100 x 7, 6

B - Dips
+24 x 8, 7
+16 x 9

A - Hammer Preacher
12.5 x 9, 6
10 x 13

B - Lying EZ Extension
30 x 13, 10, 9

A - Lying Lateral
10 x 9, 8
7.5 x 13

B -  DB Side Bend
30 x 12, 11+7

22m Grip
45 x 1, 1
50 x 1, 1

Finger Curl
22.5 x 7+5, 6+4

120
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 02, 2024, 01:11:33 pm »
02-07-24

Stationary bike 25 mins

One Leg Calf Raise
BW x 34, 26, 20, 18, 16

Neck Flexion
5kg x 3 sets, cba to count reps

Neck Extension
15kg x 3 sets, see above

Notes

Long pause at bottom in stretch on the calf. Means each set takes like 60-120 seconds, tedious, didn't think I'd get so many reps. Will load them next time. Got so many reps b/c I did them in the style examined in the study outlined here:
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Bringing back neck training b/c been lazy with it and i think a bigger neck looks cool, and I guess it would be helpful for BJJ if i get serious about that. Surprised how little soreness from shrugs interacted with the neck extensions in particular!

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