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Messages - Joe

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181
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.

182
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.

Quote from: LBSS on December 16, 2024, 07:34:33 am
Quote from: Joe on December 11, 2024, 07:06:18 am

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.

183
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.

184
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

Quote from: LBSS on December 09, 2024, 07:07:10 am
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.

185
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.

186
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.

187
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

188
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  :personal-record:
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.

189
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.

190
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


191
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.

192
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.

193
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 10, 2024, 10:14:32 am »
09-11-24

Run - 6.82km, 36:45

Notes

A few aches and pains, upper and lower body, so might take a couple days off depending how they develop

194
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 08, 2024, 10:44:16 am »
08-11-24

Reverse Lunge
80 x 7, 6, 5

Chin
60 x 5
45 x 7, 6

Cable Rear Delt
15 x 9, 8, 7

EZ Curl
47.5 x 9, 8, 7, 6, 5

Cable OH Extension
18.75 x 11, 9, 7
15 x 17

Lateral Raise
25 x 12, 10, 9, 9

195
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: November 07, 2024, 08:02:06 am »
07-11-24

Run - 12.56km, 1:10:55

Notes

Nice to get out for a long one. First hour+ run since picking things up again. Tired legs.

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