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Messages - Joe

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1096
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2017, 07:53:35 am »
31-08-17

Morning BW: 78.3kg

Workout

High Bar Back Squat
Bar x lots
60 x 5
80 x 3
95 x 3
105 x 3
115 x 3
122.5 x 2 [over 1.5xBW for a pretty easy double while cutting, not bad]  :personal-record:
100 x 6, 6, 6

Trap Bar Deadlift [in squat shoes + with handles down, so way deeper/harder than last week]
70 x 5
100 x 5, 5, 5, 5

Leg Extension
27.5 x 14
35 x 14, 14

Lying Leg Curl
50 x 14, 12
50 x 10 + 35 x 13 [many of the 35 reps were partials. I am convinced this is basically the most painful thing one can do in the gym]

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [max 153]

Notes

Made the decision to just eat big yesterday. Feel much better today for it and not that much heavier -- more in line with where I ought to be, really. Ramen and ice cream are so wonderful. This workout was done without breakfast, but because I ate so well yesterday it felt like a fed workout.

Wanted to just go for it on back squats today to see what's what. They felt brilliant. I'll put up the footage of the 122.5 double later today. Puts me at ~130kg estimated max, which @ 78kg is 1.67xBW. Not bad for pretty much not training back squats at all!

Feeling good going into this break.

<a href="http://www.youtube.com/watch?v=sLgXIX_V4kI" target="_blank">http://www.youtube.com/watch?v=sLgXIX_V4kI</a>

[edit: fixed the video orientation. youtube has some useful features]

1097
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2017, 07:23:34 am »
30-08-17

Morning BW: 77.8kg [errrrrr, wut]

Workout

Bench
Bar x 10
40 x 6
60 x 8
70 x 6
77.5 x 4, 4, 4
75 x 5
70 x 6
65 x 7
60 x 9

Chins
BW x 5 [this felt weirdly hard]
+20 x 5, 5, 4, 4, 4
BW x 8

OHP
40 x 8, 8, 7, 6

EZ Bar Reverse Curl (myo reps)
20 x 17+6+5+5+3+3

Reverse Pec Dec
40 x 25
54 x 15, 12

Neutral+Narrow Cable Row
47 x 12, 12, 10

Notes

Well there's a lot going on here.

I ended up walking an extra 5ish miles yesterday in the evening. Was aware that weight have been dropping a bit fast so tried to eat a lot, but, err, guess I still undershot it. Was over 2000kcal and 130g protein.

Legs hella sore/weak feeling today. Gonna take it easy cardio/walking-wise (hence no post-lifting cardiowalk).

Back felt under-recovered, too. I guess those 7 extra sets of chins on the last bench day, done the day after DLing, hit recovery hard when food is already light.

Got a weekend trip coming up, so no training Fri-Sun. Should still be decently active, what with touring and the like. That should be an opportunity to reset from this rapid drop, I reckon.

1098
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2017, 05:22:05 am »
29-08-17

Morning BW: 78.2kg

Not gonna lift today. May go do a longer treadmill walk if I'm feeling it, or some other light training.

Haven't been tracking recently -- just been eating intuitively. Seems to be working in terms of weight moving in the right direction, but it's perhaps going a bit too fast.

Measurements

Waist (at narrowest): 32.5" [-2" in 25 days!]
Waist (at naval): 33.5"
Neck at narrowest: 14.75"
BF% (navy estimate): 16-17%

Those are fairly encouraging numbers. Keep on keeping on.

This puts me at ~65kg LBM, so 10-12% bf I want to aim 71-73, I guess.

Workout

Cardiowalk -
1mi @ 4.5% incline @ 4mph, max HR = 142
1mi @ 5% incline @ 4mph, max HR = 155
.67mi @ 5.5% incline @ 4mph, max HR = 163

1099
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2017, 02:59:58 am »
Quote from: adarqui on August 28, 2017, 11:16:02 pm
Quote from: Joe on August 28, 2017, 08:22:09 am
28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

so if you did one rep, you do one "big" breathe through your nose & exhale through nose, then go on to two reps, .. until 20, and back down?

sounds intense.

Yeah

1 rep
1 nose breaths
2 reps
2 nose breaths
etc.

I also only breathed through my nose during the swings themselves, so I aimed to not open my mouth for the whole duration of the workout. Was not so bad actually. I guess 16kg is pretty light for swings. Doing it w/ 24kg or trying it with snatches would be brutal as fuck.

I have no idea what this sort of training is really meant to do beyond practicing breath control, but it's a fun way to get some easy volume in.

No, or very mild, p-chain soreness today.

Quote from: LBSS on August 29, 2017, 02:20:50 am
oooh i love this. was thinking about getting a KB the other day. there's one shop here that sells 'em for $5 a kilo.

do it! i think you'd fine kettlebells a lot of fun!

1100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 28, 2017, 08:22:09 am »
28-08-17

Morning BW: 78.5kg

Rest day today. [lol nvm]

Workout

Breathing ladder (i.e. only breath through nose, break between sets is time it takes to make equal number of nose breaths to the reps done]

Kettlebell swing @ 16kg for 1-20-1 - 39:30

Benchmark set. Will get better control of breathing + also need kinda stronger p-chain, or p-chain endurance, for this. 400 total reps.

1101
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 27, 2017, 06:03:17 am »
27-08-17

Morning BW: 78.7kg [woah, haha, i think a bit dehydrated, was outside for ages yesterday, though i put in a lot of effort to keeping up water wise]

Workout

SS1A Bench
Bar x 10
40 x 6
55 x 4
67.5 x 5
77.5 x 3
85 x 3 [blarg, wanted at least 4]
80 x 3
77.5 x 5
72.5 x 3
67.5 x 5
65 x 3
60 x 10

SS1B Chins [3 sets pullups, 2 sets NG, 2 sets semi-supinated]
BW x 5, 5, 5, 5, 5, 5, 5

CGBP
60 x 3, 5, 7, 4, 6, 6

Seated DB OHP
18 x 12, 10, 9

1.5 Style Lateral Raises
8 x 7, 7, 6+5

EZ Bar Curl [myo reps]
30 x 13+4+3+3+2

Treadmill - 1mi @ 4pm, 5% incline, 158 bpm [max 166]

Notes

Decent workout. I think HR was high on the walk because I'd had a coffee shortly before the workout. I caffeinate pretty rarely, so it probably had a big effect on that.

1102
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2017, 05:56:46 am »
26-08-17

Morning BW: 79.9

Workout

Deadlift
70 x 6, 6
100 x 3
117.5 x 5
135 x 3
150 x 2 [+2.5kg, -1 rep]
142.5 x 3
135 x 3
125 x 3
117.5 x 3
110 x 3
102.5 x 8

Back Squat
60 x 6
80 x 6
90 x 6, 6, 6

Chins
BW x 13, 9, 7, 6

BB Row
50 x 10, 10, 10 [love this]

Wide Grip Lat Pulldowns [machine a bit weird? feels like it has accommodating resistance, so it's harder near the bottom of the rep]
40 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 153 bpm

Notes

Average weight per week of cut
0 - 81.6kg
1 - 81.3kg
2 - 80.6kg
3 - 79.9kg

So that's 0.7kg lost in the 2nd and 3rd week, which is almost exactly on target. Keep this up and we'll be done in 6-8 weeks.

BPM probably higher on treadmill walk today because of doing it after tiring leg stuff + doing is basically fasted (had only had a banana) as opposed to doing it in the afternoon decently well fed yesterday.

1103
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 25, 2017, 11:43:48 am »
24-08-17

Morning BW: 80.1kg

Notes

Ate a lot on Wednesday, unsurprisingly heavy on Thursday. Ate lighter, but still more than my usual aim, on Wednesday.

25-08-17

Morning BW: 79.6kg [back roughly where we'd expect]

Workout

Wide grip pullups
BW x 10 [pretty easy, only mild grind on reps 9 and 10]

OHP
Bar x 8
35 x 5
45 x 5
50 x 3
57.5 x 3
55 x 5
50 x 4
47.5 x 5
45 x 5
42.5 x 5
40 x 6

Incline Bench Press [only place to do this at the gym has a fixed bench, and it's set to ~45*, when I'm usually used to ~30*, so I did this differently to figure out where I stand]
50 x 8, 8, 6, 5, 5 [done EMOM, so ~30s rest between each set]

Dips
BW x 13, 12, 10, 9 [kinda of wrecked from EMOM inclines, unsurprisingly]

Lateral Raise
10 x 15, 13, 10

Bayesian Cable Curl
6.25 x 15, 13, 10

Diverging Pulldown
50 x 12, 12, 10

Treadmill - 1mi @ 4pm, 5% incline, 148 bpm [page out of KF's book here]

Notes

Nice to be back in the gym. Gtting a little frustrated at stagnation, but just got to take the long term view here. Cutting will be down in 4-8 weeks depending on focus. Once I'm look I'll look better, feel better and gains will come more readily, both aesthetics and strength-wise. Patience, patience, patience.

Really liked the cardio walk. I like that you just set it and forget and just let your legs do the work. Don't have an HR monitor, so I just used the treadmill's hand holds for it every now and then, maybe 5 readings through the 15 minutes. My walking gait on the ground after finishing the treadmill walk felt amazing.

Been doing a lot of walking (with and without my dogs), so NEPA has been good despite relative lack of cardio recently.

1104
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2017, 12:29:08 pm »
23-08-17

Morning BW: 79.9kg

Gonna take today and tomorrow off of gym work. Back at it Friday.

1105
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 22, 2017, 06:28:55 am »
22-08-17

Morning BW: 79.3kg [still down here, nice!]

Quite sore from yesterday, esp in biceps. I guess heavy semi-supinated chins do some work there.

Have to do a shit ton of admin stuff so may not be able to get a workout in, we shall see.

Workout

Front Squat
70 x 4
85 x 5
95 x 3
107.5 x 1
100 x 2
95 x 3
90 x 3
80 x 5
70 x 7

Trap Bar Deadlift
60 x 6
90 x 7, 7, 7, 7, 7

Lying Leg Curl
42.5 x 16
50 x 10 + 35 x 8

Notes

Squeezed this in during a free half hour. Had only eaten one quite small meal much earlier on in the day and done a load of running around so was already pretty zonked. In light of that quite surprised to have hit 107.5kg for 1 rep.

Trap bar DL is fun. I did them every-minute-on-the-minute style. Looking forward to getting a proper go at them.

Lying leg curl is a much better shape for me than the one at the previous gym -- able to get a stretch at the bottom.

Dead from this. Hecticness should die down by the end of the week.

1106
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 22, 2017, 06:03:14 am »
Quote from: LBSS on August 22, 2017, 02:07:54 am
Quote from: Joe on August 21, 2017, 07:11:49 pm
Quote from: LBSS on August 21, 2017, 09:08:29 am
where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

word. my gf is trying intermittently to persuade me to move there after my contract here finishes. maybe for grad school (for her, probably for grad school). was looking at LSE the other day. london's never been at the top of my list for places to live (even more expensive than DC, with worse weather and crap salaries, plus the pound is still pricier than the dollar) but who knows? she might wear me down. it is a cool city.

what are you planning to study?

If your money is in dollars then now is a great time to move to London, heh. It's like 1.3:1 when it has previously been like 1.5 or 1.7

Planning to do some interdisciplinary philosophy/art+cultural criticism stuff! Probably focusing on sort of 1880-onwards

London is a pretty great city to live in, so much food and great public transport and culture. Easy access to the continent (for now, at least)

Edit: I way prefer London weather to DC's swampy nonsense. But I guess DC would be a breeze for you after Pakistan.

1107
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 21, 2017, 07:11:49 pm »
Quote from: LBSS on August 21, 2017, 09:08:29 am
where did you move to?

back to lndn! gonna be here working part time at a few things while i sort shit out / apply to grad school for the 2018-19 cycle.

1108
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 21, 2017, 06:11:34 am »
21-08-17

Morning BW: 79.3kg [woah! same scale in same spot as yesterday. under 80kg pr]

Workout

Bench
Bar x 10
40 x 6
60 x 8
67.5 x 6
77.5 x 4, 4, 4
72.5 x 5
67.5 x 6
62.5 x 7
60 x 9

SS1A Chins [the rack's neutrals holds were very narrow, so i used different handles. If neutral grip = 90* and supinated/chinup grip = 0*, the grip I was at was 45*, so some amount of improvement this week over last can be attributed to that being a stronger position]
BW x 6
+20 x 5, 5, 4, 4, 4, 4
BW x 11

SS1B OHP
40 x 6 [loaded this thinking the 10kg plates were 5kg plates and thought, fuck 30kg is heavy today. need to get used to the different size/shape of plates at the new gym!]
42.5 x 3, 5, 7, 4, 6, 7

BB Row
60 x 8, 8, 8
[a bit too much lower back load for the day before squats, otherwise I do really like these -- maybe on Thursdays/after DLs]

DB Incline
24 x 8
20 x 12, 8

Lateral Raise
12 x 10, 9
10 x 14

Notes

Was in a right hurry this morning so was off to the gym before I noticed that I hadn't eaten any breakfast. I think this is why the DB Incline was so shite, light eating yesterday+no carbs this morning = glycogen gone from pressing muscles after bench+OHP.

New gym is better than the one I used to be at, I think. I haven't explored all the machines yet, but I did spot a few hammer strength things which I didn't have at the old one. This one has only two squat racks compared to the previous one, but it has dedicated incline and flat bb bench stations, so I think the average wait time to squat will be lower. It was also super empty when I went.

Only thing I dislike is that the barbells are a bit aged so the collars don't spin that nicely. Fairly minor gripe, but it does make quite a difference for OHP/bench comfort from what I've noticed.

This gym has a trap bar! So hyped to try that. Will probably do it after front squatting tomorrow.

Diet note: I suspect I may have to aim lower than 76kg to end up aesthetically where I want on this cut. We shall see, though. It's been pretty easy so far, other than the mild bother of slowing down in the gym.

1109
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2017, 08:13:48 am »
19-08-17

Morning BW: N/A [no scale access this morn]

Workout

Bench
Bar x 10
40 x 6
65 x 5
75 x 3
82.5 x 5
80 x 3
75 x 5
70 x 3
65 x 5
62.5 x 3
60 x 11

CGBP
60 x 3
62.5 x 5, 7, 4, 6, 7

Lo-Hi Cable Flye
9 x 15, 13, 13

Seated DB OHP
18 x 15, 13, 10

1.5 Style Lateral Raises
8 x 7, 7, 6+8

EZ Bar Curl
35 x 10, 9, 6

EZ Bar Preacher Curl (myo reps)
22.5 x 11+4+3+3+3+3

Chinups
BW x 15  :personal-record:
[Did a max set of chinups (I usually do neutral grip) on my bar at home on a whim when got back from the gym]

Notes

Enjoyable workout, yeah! Nice to be in a slightly higher rep range on bench. Right wrist a bit dodgy, must be diligent with the stretching/strengthening routine.

Diet

Kcal - 2023
Prot - 131g
Carbs - 182g
Fat - 71g

Gonna try to keep kcal between 1950-2200 now and see what happens.

Did another hour long evening walk. Haven't been judicious about doing cardio-qua-cardio at the gym, but been keeping NEPA up this week with packing and walks.

20-08-17

Morning BW: 80.1

No exercise today. Have finished moving so have to join a new gym. Their site isn't working so I'll have to go in and do that tomorrow.

Diet

Kcal - 1950
Prot - 110g
Carb - 179g
Fat - 92g

1110
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2017, 11:27:06 am »
18-08-17

Morning BW: 80.6kg

No workout today. Packing and moving and whatnot getting in the way. Gonna go for a nice long walk now, but I'm pretty happy with the idea of moving my bench session to tomorrow.

Diet

Kcal - 2086
Prot - 140g
Carb - 99g
Fat - 114g

lol high fat life, stir fry + peanuts to blame there.

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