151
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2025, 07:45:01 am »
08-02-25
Run - 7.83km, 47:55
Run - 7.83km, 47:55
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152
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2025, 07:24:42 am »found out yesterday that i am 95% likely to get furloughed (i.e., placed on leave without pay) on february 14. there's a 3% chance that i keep my full-time post and a 2% chance that my position is terminated altogether. deep breaths.
ribs continue to improve: they are now just sore, no acute pain. really, really glad that they're healing in time for my ski trip, which starts this weekend! i'm not going to run before then, just in the interest of not pushing my luck with recovery. will do some walking today, probably outside as i'm taking a sick day and so will have time during the day for it.
yikes, fingers crossed for you man! hope you can at least fully enjoy the ski trip
153
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2025, 07:19:25 am »
06-02-25
Reverse Lunge
120 x 5
Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5
Deficit Pushup
+20 x 15, 11 +BWx11
Incline Curl
20 x 16, 12
EZ Tricep
47.5 x 8, 5
Side Bend
50 x 8, 6
10 min bike
Notes
Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.
Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.
Reverse Lunge
120 x 5
Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5
Deficit Pushup
+20 x 15, 11 +BWx11
Incline Curl
20 x 16, 12
EZ Tricep
47.5 x 8, 5
Side Bend
50 x 8, 6
10 min bike
Notes
Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.
Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.
154
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2025, 07:42:03 am »
04-02-25
Chin
55 x 7, 6
40 x 9 + BWx10
Inc Fly
20 x 11, 9, 6 + 11
GM
110 x 10, 7
Rev Nord
27.5 x 9, 7
Inc Curl
20 x 12, 10
Tricep
47.5 x 9, 6
Notes
For last few sessions getting into the low bar position has been a bit uncomfortable. Occured to me that flyes are basically a pec stretch. Swapping order made GMs way more comfortbale, love easy wins like that.
Chin
55 x 7, 6
40 x 9 + BWx10
Inc Fly
20 x 11, 9, 6 + 11
GM
110 x 10, 7
Rev Nord
27.5 x 9, 7
Inc Curl
20 x 12, 10
Tricep
47.5 x 9, 6
Notes
For last few sessions getting into the low bar position has been a bit uncomfortable. Occured to me that flyes are basically a pec stretch. Swapping order made GMs way more comfortbale, love easy wins like that.
155
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2025, 10:20:01 am »
02-02-25
Run - 7.06k, 42:21
Run - 7.06k, 42:21
156
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 01, 2025, 09:34:48 am »
01-02-25
15 min complex [mix of kb swings, barbell rows, RDLs, thrusters, pushups, bw squats, pullups]
Notes
no particular scheme behind this workout, just pretty constantly moving for 15 mins
15 min complex [mix of kb swings, barbell rows, RDLs, thrusters, pushups, bw squats, pullups]
Notes
no particular scheme behind this workout, just pretty constantly moving for 15 mins
157
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 31, 2025, 07:50:02 am »joe, you jinxed me. ribs a bit better today, thank god, because yesterday they were the worst they'd been since saturday.
rip, i'm sorry. rib pain stinks, took me a while before it fully resolved back in the summer when i hurt something in there at bjj. was lucky enough that i was still able to find a few lifts i could do without issue, though
158
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 31, 2025, 07:48:39 am »
31-01-25
Reverse Lunge
115 x 6
Lateral Raise
25 x 10, 7
22.5 x 12
Lat Prayer
42.5 x 10, 8 + 30x15
Inc Fly
20 x 12, 9 + 10 presses
Incline Curl
20 x 11, 9
EZ Tri
47.5 x 8, 6
Bike x 10 mins
Reverse Lunge
115 x 6
Lateral Raise
25 x 10, 7
22.5 x 12
Lat Prayer
42.5 x 10, 8 + 30x15
Inc Fly
20 x 12, 9 + 10 presses
Incline Curl
20 x 11, 9
EZ Tri
47.5 x 8, 6
Bike x 10 mins
159
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2025, 07:34:52 am »
208-01-25
Good Morning
110 x 9, 7, 5
Rev Nord
27.5 x 8, 7, 5
Chin
+55 x 8, 6
+35 x 9 + BWx12
Inc Fly
20 x 10, 8, 7 + 9
Notes
Filmed a set and I had been cutting ROM a bit on flyes, so dropped weight to make sure I am getting the full stretch.
Good Morning
110 x 9, 7, 5
Rev Nord
27.5 x 8, 7, 5
Chin
+55 x 8, 6
+35 x 9 + BWx12
Inc Fly
20 x 10, 8, 7 + 9
Notes
Filmed a set and I had been cutting ROM a bit on flyes, so dropped weight to make sure I am getting the full stretch.
160
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 27, 2025, 10:06:33 am »
27-01-25
Stationary bike - 25 mins moderate
Incline Curl
20 x 14+7 + 17.5 x 8+7
DB Tricep Ext
15 x 8+6 + 12.5 x 10+6
DB Lateral
25 x 11+7+5
Stationary bike - 25 mins moderate
Incline Curl
20 x 14+7 + 17.5 x 8+7
DB Tricep Ext
15 x 8+6 + 12.5 x 10+6
DB Lateral
25 x 11+7+5
161
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2025, 09:51:28 am »
26-01-25
Run - 7.5k, about 2.5k at a tempo-ish effort in the middle. 42:17
Run - 7.5k, about 2.5k at a tempo-ish effort in the middle. 42:17
162
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 25, 2025, 07:21:11 am »
25-01-25
Rev Lunge
115 x 5
Lateral Raise
25 x 9, 7
22.5 x 12
Lat Prayer
42.5 x 9, 7
Deficit Pushup
+20 x 11, 9
Incline Curl
20 x 10, 9
Pushdown
42.5 x 13, 11
Rev Lunge
115 x 5
Lateral Raise
25 x 9, 7
22.5 x 12
Lat Prayer
42.5 x 9, 7
Deficit Pushup
+20 x 11, 9
Incline Curl
20 x 10, 9
Pushdown
42.5 x 13, 11
163
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 24, 2025, 12:57:43 pm »
24-01-25
Run - 38 mins, 6.3k
Run - 38 mins, 6.3k
164
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2025, 07:11:54 am »
22-01-25
Good Morning
110 x 8, 6
Rev Nord
+27.5 x 7, 6
Chin
+55 x 8, 6 + 35x8 + BWx8
Incline Fly
25 x 8, 7 + 12
Incline Curl
17.5 x 15, 14
Tricep Ext
47.5 x 7, 5
Lateral Raise
22.5 x 16+9+7
Good Morning
110 x 8, 6
Rev Nord
+27.5 x 7, 6
Chin
+55 x 8, 6 + 35x8 + BWx8
Incline Fly
25 x 8, 7 + 12
Incline Curl
17.5 x 15, 14
Tricep Ext
47.5 x 7, 5
Lateral Raise
22.5 x 16+9+7
165
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 20, 2025, 07:48:34 am »
20-01-25
Run - 6.15km, 37:50
Notes
Bit slower than usual, felt good.
Run - 6.15km, 37:50
Notes
Bit slower than usual, felt good.