181
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 27, 2024, 07:27:41 am »
Just noticed you've been writing "Bicel" for a few weeks, lol
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182
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 23, 2024, 07:46:53 am »
23-12-24
GM
105 x 6
100 x 7
Inc Fly
22.5 x 10, 8
Chin
55 x 7
40 x 9
Rev Nord
+25 x 7, 6
Flat Hammer Curl
15 x 10, 8
Incline EZ Tri Ext
37.5 x 15, 10
Notes
Motivation a bit low lately, just have some (exciting) stuff going on in life taking away some focus. Still keeping up a meaningful amount of exercise.
GM
105 x 6
100 x 7
Inc Fly
22.5 x 10, 8
Chin
55 x 7
40 x 9
Rev Nord
+25 x 7, 6
Flat Hammer Curl
15 x 10, 8
Incline EZ Tri Ext
37.5 x 15, 10
Notes
Motivation a bit low lately, just have some (exciting) stuff going on in life taking away some focus. Still keeping up a meaningful amount of exercise.
183
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 11:02:08 am »how are you loading them?
Barbell held on back in low bar position. Balance hasn't even vaguely been an issue, to my surprise. Like, this feels more stable than any BSS variation I've done.
184
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 07:53:30 am »
18-12-24
Run - 33:51, 6.17km
20-12-24
1a Reverse Lunge
100 x 5
90 x 7
1a Inc Fly
22.5 8, 6
20 x 9
2a Chin
+55 x 7, 5
+40 x 9
2b Tri Ext
37.5 x 13, 10, 7
3a Flat Hammer Curl
15 x 9, 7
Reverse Nordic
+15 x 8, 6
Notes
Run felt tough, good lifting session. Reverse lunges were a great addition to this routine.
Run - 33:51, 6.17km
20-12-24
1a Reverse Lunge
100 x 5
90 x 7
1a Inc Fly
22.5 8, 6
20 x 9
2a Chin
+55 x 7, 5
+40 x 9
2b Tri Ext
37.5 x 13, 10, 7
3a Flat Hammer Curl
15 x 9, 7
Reverse Nordic
+15 x 8, 6
Notes
Run felt tough, good lifting session. Reverse lunges were a great addition to this routine.
185
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 17, 2024, 07:34:28 am »
17-12-24
Good Morning
100 x 11, 9
Flat Hammer Curl
15 x 9, 7
12.5 x 15
Lying Lateral
15 x 10
12.5 x 13
10 x 6
Notes
Still like 9/10 quad/glute soreness from those lunges. Totally wrecked. Pecs/lats/tris also sore, so just trained what felt ready.
Yup, best city in the world for range/variety of food imo. Amusingly, one weakness compared to London/NYC was actually range of Chinese cuisine. You have a lot of the local+Peranakan Chinese dishes, so lots of Teochew etc, and Cantonese is popular everywhere. But other regions (Xinjiang, Sichuan, Hunan) are better represented in the big Western metropolises. However, this is changing because big chain restaurants in China aren't making that much money internally, so they're expanding to nearby markets. Didn't avail myself of any for obvious, but was fun to hear about China economic stuff feeding into local food culture.
Good Morning
100 x 11, 9
Flat Hammer Curl
15 x 9, 7
12.5 x 15
Lying Lateral
15 x 10
12.5 x 13
10 x 6
Notes
Still like 9/10 quad/glute soreness from those lunges. Totally wrecked. Pecs/lats/tris also sore, so just trained what felt ready.
Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.
lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.
Yup, best city in the world for range/variety of food imo. Amusingly, one weakness compared to London/NYC was actually range of Chinese cuisine. You have a lot of the local+Peranakan Chinese dishes, so lots of Teochew etc, and Cantonese is popular everywhere. But other regions (Xinjiang, Sichuan, Hunan) are better represented in the big Western metropolises. However, this is changing because big chain restaurants in China aren't making that much money internally, so they're expanding to nearby markets. Didn't avail myself of any for obvious, but was fun to hear about China economic stuff feeding into local food culture.
186
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 15, 2024, 09:47:44 am »
15-12-24
Chin
+55x6 + 40x6 +20x7 + BWx8
Incline Fly
22.5x6 + 17.5x7 + 15x7 + 12.5x9
Reverse Lunge
90 x 9, 5
Incline EZ Tricep Ext
37.5 x 11+6+4
Flat Hammer Curl
15x8 + 12.5x7
Notes
Not gone for a run since getting back. Just not felt 100%, usually takes me a while to recover from a long trip. Felt high effort just getting in the 3 shortish lifing sessions tbh.
Chin
+55x6 + 40x6 +20x7 + BWx8
Incline Fly
22.5x6 + 17.5x7 + 15x7 + 12.5x9
Reverse Lunge
90 x 9, 5
Incline EZ Tricep Ext
37.5 x 11+6+4
Flat Hammer Curl
15x8 + 12.5x7
Notes
Not gone for a run since getting back. Just not felt 100%, usually takes me a while to recover from a long trip. Felt high effort just getting in the 3 shortish lifing sessions tbh.
187
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 11, 2024, 07:06:18 am »
11-12-24
CG Bench
90 x 6, 5, 4
Flat Hammer Curl
15 x 8, 6
12.5 x 12
Wide Pullup
+25 x 8, 6
OH Cable Ext
17.5 x 8, 8, 7
Incline Fly
20 x 9, 6
Lat Prayer
37.5 x 7, 6
Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.
CG Bench
90 x 6, 5, 4
Flat Hammer Curl
15 x 8, 6
12.5 x 12
Wide Pullup
+25 x 8, 6
OH Cable Ext
17.5 x 8, 8, 7
Incline Fly
20 x 9, 6
Lat Prayer
37.5 x 7, 6
nice! where'd you go?
Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.
188
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 09, 2024, 06:51:22 am »
09-12-24
Bench
100 x 1
90 x 6
Rev Nord
25 x 8, 7
Chin
70 x 1
45 x 7 + BW x 12
Good Morning
90 x 12, 11
Lying Lateral
12.5 x 12, 11
OHP
50 x 8
Notes
Light session to get back into things.
Back from holiday. Had a great time. Did 3 full body lifting sessions and 3 cardio sessions + averaged like 12k steps, so kept nicely active. Ate a lot of great food. Giving it a couple days before I weigh myself since wthe delta is always confounded by going off creatine when away.
Bench
100 x 1
90 x 6
Rev Nord
25 x 8, 7
Chin
70 x 1
45 x 7 + BW x 12
Good Morning
90 x 12, 11
Lying Lateral
12.5 x 12, 11
OHP
50 x 8
Notes
Light session to get back into things.
Back from holiday. Had a great time. Did 3 full body lifting sessions and 3 cardio sessions + averaged like 12k steps, so kept nicely active. Ate a lot of great food. Giving it a couple days before I weigh myself since wthe delta is always confounded by going off creatine when away.
189
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 23, 2024, 07:26:40 am »
21-11-24
Run - 9.44k, 48:04
22-11-24
Stationary bike - 25 mins easy
23-11-24
Reverse Lunge
90 x 7, 6, 5
Chin
+60 x 6
+45 x 9, 7
Incline Fly
22.5 x 7, 5
20 x 10
Lat Prayer
40 x 10, 8
Rear Delt Cable Fly
15 x 13, 12
EZ Curl
47.5 x 12, 10, 9, 8
OH Cable Ext
17.5 x 12, 10, 9, 8
Weighted Deficit Pushup
+20 x 10, 8
Lying Lateral
15 x 10
12.5 x 12
10 x 17
Notes
Few nice days of training. Feel full all the time for last couple of weeks. Traveling for a couple of weeks, so that'll be a nice reset from a forced eating pattern. Likely will end up eating a lot regardless, thoguh, but less systematically. Shuold have some gym access so will try to do a lil bit of training while away, but won't be a priority.
Run - 9.44k, 48:04
22-11-24
Stationary bike - 25 mins easy
23-11-24
Reverse Lunge
90 x 7, 6, 5
Chin
+60 x 6
+45 x 9, 7
Incline Fly
22.5 x 7, 5
20 x 10
Lat Prayer
40 x 10, 8
Rear Delt Cable Fly
15 x 13, 12
EZ Curl
47.5 x 12, 10, 9, 8
OH Cable Ext
17.5 x 12, 10, 9, 8
Weighted Deficit Pushup
+20 x 10, 8
Lying Lateral
15 x 10
12.5 x 12
10 x 17
Notes
Few nice days of training. Feel full all the time for last couple of weeks. Traveling for a couple of weeks, so that'll be a nice reset from a forced eating pattern. Likely will end up eating a lot regardless, thoguh, but less systematically. Shuold have some gym access so will try to do a lil bit of training while away, but won't be a priority.
190
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 20, 2024, 07:47:37 am »
20-11-24
CG Bench
90 x 8, 6, 5
Flat Bench Hammer Curl
15 x 9, 8, 6
Wide Grip Pullup
+30 x 8, 7, 6
Incline Fly
20 x 11, 9
Lat Prayer
40 x 9, 7
EZ Tricep Ext
42.5 x 14, 11, 9
Lying Lateral Raise
5 x 10
12.5 x 14
10 x 16
Side Bend
60 x 9, 7, 5
Neck Curl
17.5 x 12, 10
15 x 15
Lateral Neck
12.5 x 9, 7
Ab wheel x a few sets
a few sets of deficit RDLs with 60kg, just getting as much stretch as possible, pausing etc, felt great/awful
CG Bench
90 x 8, 6, 5
Flat Bench Hammer Curl
15 x 9, 8, 6
Wide Grip Pullup
+30 x 8, 7, 6
Incline Fly
20 x 11, 9
Lat Prayer
40 x 9, 7
EZ Tricep Ext
42.5 x 14, 11, 9
Lying Lateral Raise
5 x 10
12.5 x 14
10 x 16
Side Bend
60 x 9, 7, 5
Neck Curl
17.5 x 12, 10
15 x 15
Lateral Neck
12.5 x 9, 7
Ab wheel x a few sets
a few sets of deficit RDLs with 60kg, just getting as much stretch as possible, pausing etc, felt great/awful
191
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 18, 2024, 07:27:46 am »
18-11-24
CG Bench
105 x 1 [super easy]
97.5 x 5
95 x 5
90 x 5
Reverse Nordic
27.5 x 8, 7, 5 + BWx9
Chin
60 x 5
45 x 9, 7
Lateral Raise
25 x 15, 13, 12
Bench Hammer Curl
15 x 9, 7
12.5 x 12
Pushdown
50 x 8, 6
45 x 11
Good Morning
105 x 7, 6, 5
Notes
I can just feel my hamstring flexibility eroding from the running volume. Might switch GMs to like SLDLs from the floor or with a deficit bc I don't want to lose that.
CG Bench
105 x 1 [super easy]
97.5 x 5
95 x 5
90 x 5
Reverse Nordic
27.5 x 8, 7, 5 + BWx9
Chin
60 x 5
45 x 9, 7
Lateral Raise
25 x 15, 13, 12
Bench Hammer Curl
15 x 9, 7
12.5 x 12
Pushdown
50 x 8, 6
45 x 11
Good Morning
105 x 7, 6, 5
Notes
I can just feel my hamstring flexibility eroding from the running volume. Might switch GMs to like SLDLs from the floor or with a deficit bc I don't want to lose that.
192
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 17, 2024, 07:16:55 am »
15-11-24
Run - 6k, 33:22
17-11-24
Run - 6.16k, 32:08
Notes
Achilles seems okay, but keeping the runs light just in case.
Run - 6k, 33:22
17-11-24
Run - 6.16k, 32:08
Notes
Achilles seems okay, but keeping the runs light just in case.
193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 16, 2024, 07:31:42 am »
16-11-24
Reverse Lunge
85 x 7, 6, 5
Chin
+60 x 5
+45 x 9
Incline Fly
20 x 11, 9, 7
Lat Prayer
40 x 8, 6
Rear Delt Cable Fly
15 x 11, 9
EZ Curl
47.5 x 11, 9, 8
OH Cable Ext
17.5 x 14, 12, 11
Lying Lateral
15 x 8
12.5 x 13
10 x 14
Reverse Lunge
85 x 7, 6, 5
Chin
+60 x 5
+45 x 9
Incline Fly
20 x 11, 9, 7
Lat Prayer
40 x 8, 6
Rear Delt Cable Fly
15 x 11, 9
EZ Curl
47.5 x 11, 9, 8
OH Cable Ext
17.5 x 14, 12, 11
Lying Lateral
15 x 8
12.5 x 13
10 x 14
194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 14, 2024, 07:16:42 am »
14-10-24
Bench
97.5 x 4
95 x 5
90 x 5
Bench Hammer Curl
15 x 8, 7, 6
12.5 x 12
Wide Grip Pullup
+30 x 7, 6, 5
Incline Fly
20 x 9, 7
Lat Prayer
40 x 7, 6
EZ Tricep Ext
42.5 x 12, 9, 8
Lying Lateral
12.5 x 14, 13
10 x 16
Side Bend
60 x 6, 6
Neck Curl
17.5 x 10, 8 + 15x8
Notes
Achilles not bothered me at all last couple of days. Will trial it out on a light run tmrw.
The motivation to get as big as possible is waning a little bit. But, I know life is getting busier going forward so gonna push through and maximise in this current cycle. In future I can imagine lifting only 1/2x week and focusing more on running, staying a nice light lean weight etc.
Oh, also, finally found some jeans that fit. The brand is Spoke. A bit expensive, but quality seems high and they have a lot of options, and the loose cut actually fits my legssuch that they look like normal slim-ish jeans on non-lifter legs.
Bench
97.5 x 4
95 x 5
90 x 5
Bench Hammer Curl
15 x 8, 7, 6
12.5 x 12
Wide Grip Pullup
+30 x 7, 6, 5
Incline Fly
20 x 9, 7
Lat Prayer
40 x 7, 6
EZ Tricep Ext
42.5 x 12, 9, 8
Lying Lateral
12.5 x 14, 13
10 x 16
Side Bend
60 x 6, 6
Neck Curl
17.5 x 10, 8 + 15x8
Notes
Achilles not bothered me at all last couple of days. Will trial it out on a light run tmrw.
The motivation to get as big as possible is waning a little bit. But, I know life is getting busier going forward so gonna push through and maximise in this current cycle. In future I can imagine lifting only 1/2x week and focusing more on running, staying a nice light lean weight etc.
Oh, also, finally found some jeans that fit. The brand is Spoke. A bit expensive, but quality seems high and they have a lot of options, and the loose cut actually fits my legssuch that they look like normal slim-ish jeans on non-lifter legs.
195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 12, 2024, 07:14:38 am »
12-11-24
Bench
105 x 1
95 x 5, 4
Rev Nord
+25 x 13, 11, 9 + BWx7
Chin
+60 x 5
+55 x 6
Lateral
25 x 14, 12, 100
Bench Hammer Curl
15 x 8, 6
12.5 x 9
Pushdown
45 x 12, 10, 8
Good Morning
100 x 10, 8
Neck Curl
17.5 x 8
15 x 18
Lateral Neck
12.5 x 8, 6
Abs
Notes
Bit of achilles pain on right side while walking around last couple of days. Hadn't felt it at all while running for a while so that's annoying. May be back to bike for cardio for a bit, bleh.
The pec thing is also still there, not sure what it is. Not really bothering me so will just monitor.
Bench
105 x 1
95 x 5, 4
Rev Nord
+25 x 13, 11, 9 + BWx7
Chin
+60 x 5
+55 x 6
Lateral
25 x 14, 12, 100
Bench Hammer Curl
15 x 8, 6
12.5 x 9
Pushdown
45 x 12, 10, 8
Good Morning
100 x 10, 8
Neck Curl
17.5 x 8
15 x 18
Lateral Neck
12.5 x 8, 6
Abs
Notes
Bit of achilles pain on right side while walking around last couple of days. Hadn't felt it at all while running for a while so that's annoying. May be back to bike for cardio for a bit, bleh.
The pec thing is also still there, not sure what it is. Not really bothering me so will just monitor.