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Messages - Joe

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1351
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2017, 08:38:59 am »
03-02-17

Soreness: QUADS, minor in pecs/delts/tris/lats

Deadlift
60kg x 5 [last 3 paused]
70kg x 3 [paused]
80kg x 5
90kg x 3
100kg x 6
95kg x 3
90kg x 3
85kg x 3
80kg x 3
75kg x 3
70kg x 12

Front Squat
32.5kg x 5
40kg x 3
50kg x 3, 5, 7, 4, 6, 8 [last set was probably easier than the 5 or the 6 set, but, oof, this was hard]

Neutral grip chins
+5kg x 4, 4, 4
BW x 4, 3

DB Row [strict]
24kg x 8, 8, 8, 8

Hollow Body Hold [first two sets arms at side, last set stretched out behind, woof that's tough]
BW x 20s, 20s, 10s

Plank
BW x 30s, 30s

Notes
Very happy to get 6 reps at two plates on the deadlift. All that was done double overhand. Also quite pleased with the chins, since my upper back is fairly fatigued in general + specifically from deadlifts and front squats which both really put it to work. Going to keep going at +5kg to try to push strength up now.

The ab wheel was nowhere to be seen :'( Core needs work, though I suppose it's also in a rough spot fatigue wise. Sleep has been pretty crappy recently, as I've been waking up around 5am and having trouble getting back to sleep, so hopefully recovery will improve as that returns to normal.

Diet

Kcal - 2777
Carbs - 277g
Protein - 178g
Fat - 128g

those 2s and 7s are tripping me out, man

1352
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2017, 05:47:19 am »
Quote from: LBSS on April 02, 2017, 10:52:37 pm
Quote from: Joe on April 02, 2017, 08:12:58 am

Facepull

...

Also, yeah, I know there's no direct pulling work on this day

.

Meh, you know what I meant, no heavy/Lat/mid-back involving stuff.

Morning weight: 76.9kg
Waist at narrowest: 33.5" (85cm)

Waist measurement reduction is, I reckon, due to using the tape measure that came with the scale. It's one of those that links back up with itself to make measuring waists/arms etc easier. So this is new baseline benchmark.

Edit: instead of assuming that I went and used my previous tape measure which said 34"/86.5cm. Neat

1353
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 02, 2017, 08:12:58 am »
02-04-17

Soreness: QUADS, Upper back/erectors, abs

OHP [AMRAP sets bolded]
Bar x 8
27.5kg x 3
35kg x 5
37.5kg x 3
42.5kg x 5
40kg x 3
37.5kg x 3
35kg x 5, 5
32.5kg x 5
30kg x 11

Incline Bench [on the 3rd setting]
22.5kg x 5
30kg x 5
35kg x 3, 5, 7, 4, 6, 8

Dips
BW x 7, 6, 5, 5, 5 [missed out an extra rep near lock out on the bolded sets]

Superset Lateral Raise w/ Rear delt flyes and, then, facepulls
Lateral raise
6kg x 12, 12, 10
5kg x 11, 10, 10

w/
Rear delt flye
6kg x 10, 8
5kg x 10

then
Facepull
5.7kg x 12
3.4kg x 14, 10

Hammer Curls
6kg x 12
8kg x 12
10kg x 8
9kg x 9, 8

Notes

Pretty happy with this! Having a 10kg rather than 5kg be the largest plate, even if only for two of my pressing sets, was nice. Incline was a bit easy if awkward at first, but I suppose I'm still working out where assistance numbers need to be change from the prescribed ones. Good workout.

Also, yeah, I know there's no direct pulling work on this day, but the programme has me deadlifting 2xWeek, and I do a lot of pulling on the other two upper days. Made sure to do rear delt stuff and facepulls today, though, to be sure.

Diet
Kcal - 2944
Carbs - 243g
Protein - 153g
Fat - 133g

Have a scale now, so will start tracking morning BW.

1354
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 01, 2017, 10:06:47 am »
01-04-17

Soreness: everywhere upper body

Squat [AMRAP sets bolded]
Bar x 8
50kg x 4
67.5kg x 5
77.5kg x 3
85kg x 5
80kg x 3
77.5kg x 3
72.5kg x 3
67.5kg x 5
62.5kg x 5
60kg x 10

Deficit Deadlift [first two sets standing on 20kg, rest on 15kg (couldn't quite get back flat on the larger plate)]
52.5kg x 5
62.5kg x 5
72.5kg x 3, 5, 7, 4, 6, 8 [last set was tough]

Leg Press
60kg x 6
100kg x 8, 8
80kg x 15, 15 [good pump here]

Kneeling Ab Wheel
BW x 12, 10, 9, 9

Kneeling cable crunch
19.3kg x 10
26.1kg x 10, 10, 10 [not sure I have quite got the hang of this, but I kind of liked it anyway]

Notes

Decent workout. Back soreness meant deadlifts were tricky, but that's part of the programme I suppose. Might be more prudent to do Pendlay rows before a rest day, though, and something a little less total body before squat/DL day.

Walking up stairs is currently very difficult, woof.

Also, forgot to note that I moved my bench grip out a bit yesterday.

Diet
Kcal - 2783
Carbs - 250g
Protein - 178g
Fat - 94g

1355
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2017, 05:50:24 pm »
31-03-17

Bench [AMRAP bolded]
20kg x 20
30kg x 6
40kg x 8
45kg x 6
50kg x 4, 4, 4
47.5kg x 5
45kg x 6
42.5kg x 7
40kg x 17

Supertset OHP+Chins:

OHP
22.5kg x 6
27.5kg x 5
32.5kg x 3, 5, 7, 4, 6, 8 [wow that last set was a grinder, though I think I might have done 9 reps, haha]

Chins
BW x 5, 5, 4, 3, 3, 3, 3, 3, 3

Pendlay Row
40kg x 8, 8, 8, 8 [these are brilliant fun, got a really good contraction too]

DB Incline Bench
12kg x 8
16kg x 8, 8, 8

Superset BB Curl and PJR Pullover
BB Curl
20kg x 10, 10, 10
PJR Pullover
14kg x 10, 10, 10

Notes

A lovely holiday, feeling very refreshed and chilled out. I really liked the first day of 2suns. The undulating/changing load on volume work keeps things fun! And, woof, is that a lot of volume, though I got through the whole thing in ~50 mins. The bench was very easy and the OHP was super hard.  Am doing the 5 day routine, so it's squats/leg day tomorrow.

1356
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 28, 2017, 06:12:19 am »
Been fiddling around with calisthenics and TRX stuff. Tuck front lever is hard nowadays. Gotta bring that relative back strength back up. In six months, or whatever, after I've cut it'll hopefully be there.

1357
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 26, 2017, 01:47:03 am »
Another flight today, but will be able to do some training since I'll be somewhere with KBs and TRX, which should be nice.

Been thinking about whether to switch up programme to something more structured (I think being consistent in accessory work is likely good for a number of reasons) and I very much like the look of the 2_suns 531LP, so don't be surprised if my training looks a bit different on return.

Sleep has been limited on this leg of my holiday, but should be much more restful for the next 5 days, then back to uni and work!

1358
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 24, 2017, 02:53:32 am »
Had a surprise workout with my dad. We did chest and biceps, so like Db Incline and stuff. Nothing too serious, but handy to keep things going.

1359
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 21, 2017, 11:44:46 am »
21-03-17

Walked to gym and did some KB swings at 20kg to warm up.

Superset chins & OHP

Chins
BW x 3
+5kg x 3
+10kg x 1
BW x 4, 3, 3, 3, 3, 3

OHP
Bar x 8
25kg x 5
30kg x 3
37.5kg x 5, 5, 8 [fuck yes! this felt tough and the workout started feeling super sluggish, but I channeled some stress into this and really pushed it through]
Push press @ 40kg x 7
Strict @ 27.5kg x 10, 7

Deadlift
60kg x 3 [paused]
70kg x 2 ["]
80kg x 2 ["]
90kg x 9 [could feel a nose bleed forming after this, haha, woof. grip struggling on last couple of reps]
75kg x 10, 9 [high rep deadlifts are awesome but a little harrowing]

Snatch-grip RDL
65kg x 6, 9, 9, 8 [no straps on the first set]

Superset Dips and Rows

Dips
BW x 6, 6, 5, 5

Seated neutral grip row
39kg x 11
switched to chest-supported row since it was much closer to the dip station
27kg x 11
32kg x 7
27kg x 9

DB incline bench press [~30*?]
14kg x 8, 8, 8, 6

Leg Press
50kg x 8
100kg x 12, 12, 12

Notes

Felt very sluggish but ultimately was quite a strong workout. Tried to pack a bit of extra volume in since I am away for 10 days without gym access. I'll try and do pushups/chins/pistol squats from time to time, but who knows.

Diet
Kcal - 3019
Carbs - 304g
Prot - 130g
Fat - 129g

I'm not always very judicious about getting enough protein, but it's kinda tricky without planning as a vegetarian. Gonna need to be more judicious about this on return from hols.

1360
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 20, 2017, 07:54:11 pm »
An odd day. Lots of nice parts but ultimate rather up and down and I feel kind of shitty. Looking forward to sleep and getting some rest and decompressing. A bit of stress eating because of this.

Diet
Kcal - 3499
Carbs - 317g
Protien - 160g
Fat - 135g

1361
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 19, 2017, 04:12:11 pm »
19-03-17

Didn't jog to the gym today :O

Superset chins and bench:

Chins
BW x 6, 4, 4, 3, 2, 2, 2

Bench
40kg x 5 [paused]
50kg x 2 [paused]
55kg x 5, 5, 5 [was meant to be 52.5kg! ha, went pretty well]
40kg x 11, 9

Squat
40kg x 3 [paused]
50kg x 3 [paused]
65kg x 2 [paused]
77.5kg x 5, 5, 7 [last rep felt hard but went pretty quick on the video]

Front squat
50kg x 5, 5, 5

BSS
BW x 6
+20kg x 8, 7, 6 [these suck so I should do them]

Seated neutral grip rows
45kg x 8
39kg x 11
32kg x 15+3+3+3+3+2 [myo]

DB incline press (~30 degrees?)
12kg x 16+5+5+5+4 [myo]

Curls
17.5kg x 14+4+4+4+3 [myo]

Notes

Solid but unspectacular workout. Happy with squats and to hit 6 reps on chins. Sleep has been shoddy last couple of nights, which is a factor here.

Diet
Kcal - 2686
Carbs - 212g
Protein - 179g
Fat - 94g

1362
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2017, 09:36:24 am »
17-03-17

Cycled 25:33 @ 131bpm (100 rpm at level 5)

I like cardio  :o

Diet:
Kcal - 3420
Carbs - 298g
Protein - 201g
Fat - 148g

Today I am not hungry, just cooked too much of something that wouldn't keep. Will try to have an under day tomorrow, I guess.

18-03-17

Diet:
Kcal - 3150
Carb - 328g
Protein - 138g
Fat - 142g


1363
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 17, 2017, 06:04:30 am »
Quote from: Mutumbo000 on March 16, 2017, 07:54:56 pm
How can you be hungry when you're eating 3600 calories :o

Dunno, heh. Took a bit of time to get used to 3000 calories of daily eating, but now that feels like a standard day of eating.

1364
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 16, 2017, 09:16:24 am »
16-03-17

Still major upper back soreness. Abs sore too.

Jogged to gym ~1mile

Superset [Chins+OHP]

Chins
BW x 4, 4, 3, 3, 3, 2, 2

OHP
Bar x 8
27.5kg x 4
35kg x 5, 5, 7 [Awesome!]
Push press @ 35kg x 6
Strict @ 25kg x 6

Squat
40kg x 3 [paused]
60kg x 2 [paused]
75kg x 5, 5, 8 [probably should have warmed up more since last set felt strong, but, woopwoop, weight and reps up from last time]

Leg Press
50kg x 8
80kg x 8, 8, 8, 8

DB Row
24kg x 14, 10, 9

DB Incline Press @ ~50* [Myo, + indicates 4-5 breaths]
14kg x 13+3+3+3+3+3+2

BB Curl
20kg x 12, 8, 6
15kg x 6
10kg x 10 [the last 20kg set and the two lighter sets were done with no rest, i.e. as drop sets]

then usual ab and upper back stuff.

Notes

Awesome workout on the main lifts, a bit lame elsewhere, but I would obviously rather it be this way round. Had intended to do some more back off/volume sets of squats in addition to the leg press, but I forgot. Leg press was killer on the quads even at this light weight. Perhaps it was good to get that extra volume without major core exertion since the ab wheel stuff later on was very hard.

Training with this sort of volume is pretty rough, so I'm looking forward to two days off for recovery. I will make sure to cycle on one of them (likely tomorrow).

Diet

Kcal - 3600
Carbs - 277g
Protein - 207g
Fat - 179g

Been hungry the last couple of days, but that's hardly surprising, I suppose.

1365
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: March 16, 2017, 06:11:26 am »
Quote from: LBSS on March 16, 2017, 12:31:52 am
Quote from: Final Phenom on March 15, 2017, 03:24:55 pm
I love throwing in some weight on pullups. It's cool to be able to regulate the intensity of such a great movement and in my experience helps me improve faster. People definitely don't do that enough.

What do you think is a good way to attach the weight? I usually just use a lifting belt and chain free weights on between the knees.

never seen a better way than this.

I have no idea about the better-ness of this technique, but Lu Xiaojun double belts the weights so that they're behind him.

<a href="http://www.youtube.com/watch?v=autejMlg2wY" target="_blank">http://www.youtube.com/watch?v=autejMlg2wY</a>

I guess for dips it helps keep you more upright so the loads is on delts/tris?

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