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Messages - Joe

Pages: 1 ... 9 10 [11] 12 13 ... 105
151
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 14, 2024, 07:14:42 am »
14-05-24

BW - 71.6

RDL
130 x 6, 6, 5, 5

Reverse Nordic
+15 x 9, 8, 7, 6 + BWx9

Notes

Decided to call it quits on the cut. Not particularly fun anymore and just a source of stress. Aim is maintenance for a little while then a very slow bulk of like ~5kg in ~12 months.

152
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 13, 2024, 06:16:02 am »
13-05-24

BW - 71.6

DB Incline Bench
30 x 13

DB Flye
15 x 12, 10, 8

Pushdown
30 x 15, 12, 10, 9

Lying Lateral
10 x 7, 6 + 7.5x9
7.5 x 11, 8

Notes

Limited time this morning and legs still sore, so will do leg stuff tmrw.

153
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 12, 2024, 07:10:15 am »
12-05-24

BW - 71.3

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-22.5 x 4, 3, 2, 2, 2, 2, 2

A - DB Preacher
12.5 x 10, 8, 7, 6

B - DB Finger Curl
22.5 x 9+6, 6+5
20 x 7+6, 5+5

Notes

Going to reduce other back work in favour of more volume on OAC stuff for the next few weeks.

154
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 10, 2024, 07:14:20 am »
10-05-24

BW - 72

A - Deficit RDL
125 x 6, 6, 6

B - DB Incline
30 x 12, 11, 10

A - Reverse Nordic
+15 x 7, 6, 5 + BW x 8

B - DB Flye
15 x 10, 9, 8

A - Lying Lateral
10 x 6, 5
7.5 x 12, 11

B - Pushdown
27.5 x 18, 16, 14, 12

C - Finger Curl
22.5 x  7+4, 6+4

155
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 08, 2024, 07:23:07 am »
08-05-24

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 2, 2

OA Row
55 x 9, 7

Rear Delt
10 x 14, 11

Finger Curl
22.5 x 8+5, 6+4
20 x 10+5

Shrug
120 x 15+7+5

Hammer Incline
17.5 x 18+8+5

DB Preacher
12.5 x 10, 8

Notes

BW yesterday was 73.3, today 72.5. We'll see where it settles with normal eating, but basically gained 2kg of fat in a week. Was an awful/stressful week for various reasons I won't go into, and which have gladly mostly resolved, but annoying to be left with this after-effect. Was feeling like I was a week or two away from being done, but now it's back on the diet grind for like 2+ months I guess. Pretty upset with myself and feeling gross, even if I get why the binge happened. Was looking forward to being done and back to maintaining/lean gaining, but I'm not going to step away from the goal now.

156
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 07, 2024, 10:25:03 am »
Had a terrible week for various reasons and stress led to a pretty extended binge-eating episode. Back to normal today, though, but frustrating. Onwards.

157
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2024, 07:32:19 am »
03-05-24

OAC Negatives 3 x 2 each arm
Chinup 1 max set
T-Bar Row 2 sets
DB Pullover 2 sets
DB Finger Curl 3 sets
BB Curl 3 sets
DB Preacher 2 sets

158
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2024, 05:27:59 pm »
02-05-24

Morning

Squat 1 set
Reverse Nord 2 sets
Good Morning 3 sets
OHP 1 set
Incline Bench 1 set
Bench 1 set
Dips myo
Lying Laterals

Afternoon

30 min spin + 20 min cooldown ride

Notes

cba to track weights for things where I am since I'm just doing semi-random stuff to get reps in.

159
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2024, 06:37:47 pm »
05-01-24

45 min spin class

fun lol

160
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 30, 2024, 07:31:39 am »
30-04-24

BW - 70.6

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1, 1

20mm Grip
50 x 1, 1
55 x 1
50 x 8s, 7s
45 x 12s

Pinch
17.5 x 1
20 x 1
21.25 x 1 [easy]
18.75 x 13s
17.5 x 13s

Row
45 x 12+7

Rear Delt Cable
10 x 12, 11

Finger Curl
22.25 x 7+5, 6+5

Hammer Incline
17.5 x 16+7+5

Shrugs
120 x 12+7+5

DB Preacher
12.5 x 9, 7

Abs

Notes

Cold basically completely gone now, thank god. Great work out, despite still being a little fatigued/sore in back/bis from Sunday. Traps surprisingly sore from the RDLs too.

Away Wed-Fri so did this today rather than tomorrow.

Pinch training is so annoying, since for me it is _so_ variable, even within a session. Depends so much on tiny factors of set-up, humidity, amount of chalk etc, so tracking it is really hard. I guess hard work is hard work so it'll add up even if it's nominally a "low" number on the sheet.

161
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 30, 2024, 07:26:29 am »
Hyped to see you on the bouldering train! I think it pairs really well with running. Hopefully in the future you can do some cool combined trail running/climbing trips!

162
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2024, 07:35:08 am »
29-04-24

BW - 70.6

A - Defecit RDL
120 x 8, 8

B - Incline DB Bench
30 x 12, 11

A - Reverse Nordic
+15 x 8, 7 + BW x 9

B - DB Flye
15 x 13, 11

A - Lying Lateral
7.5 x 15
10 x 6
7.5 x 12+6

B - Pushdown
27.5 x 17, 15, 12+6

Abs

Notes

Cold still lingering, so this was very tiring. Long rests between sets.

Switching up my hinge movement. RDLs feel more natural -- easier to focus on getting a hamstring stretch, and with the deficit I can go very deep, past where the plates would be hitting the ground if I did the lift from the floor.

Starting to get legit lean. Have a six pack without flexing even in bad lighting now. Cold aside, energy levels, libido etc remaining good! I'm still eating 2000-2200 kcal a day, and have dessert after dinner basically every day, so this cut has been very easy overall diet-wise. Gives me optimism that I'm actually still above, or at worst just approaching, my "lower settling point", and so should be able to gain with a very minor surplus straight away, rather than having to gain fat to get back into a good enviroment for muscle-building.

163
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2024, 07:11:21 am »
28-04-24

BW - 70.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-20 x 4  :personal-record:

Finger Curl
25 x 5+3
22.5 x 7+6, 5+6

Hammer Incline
17.5 x 18+8+6+5

Notes

Still have some pretty bad cold symptoms, so kept intensity high but volume low for this session.

164
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 26, 2024, 07:30:29 am »
26-04-24

BW - 70.8

Good Morning
100 x 11

Reverse Nordic
+10 x 12 + BWx8

Incline DB Bench
30 x 12

Flye
15 x 14

Pushdown
27.5 x 16+7+5

Lying Lateral
7.5 x 14+6 + BWx10

Notes

Have a cold so did a lower volume session at home rather than infecting people at the gym.

165
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 24, 2024, 07:35:05 am »
24-04-24

BW - 70.2

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-12.5 x 1
-20 x 3

20mm Grip
50 x 1
55 x 1, 1
50 x 8s
45 x 15s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 8s
17.5 x 14s

OA Row
55 x 8, 6

Rear Delt Cable Flye
10 x 13+7

Finger Curl
22.5 x 7+5, 5+5

Hammer Incline
17.5 x 17+8+5

Preacher
15x6 + 12.5x8 + 10x11+8

Shrug
100 x 20+10+5

Abs

Notes

New low weight by a huge margin. Slightly anomalous b/c yesterday was very hectic and had weird meal timings and such like, but still, nice to see.

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