196
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 07, 2024, 09:57:31 am »
07-03-24
BW - 72
Notes
lats are like 9/10 sore today lol
BW - 72
Notes
lats are like 9/10 sore today lol
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197
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 07, 2024, 04:44:11 am »Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
Health - this is the natural human diet. Get rid of all the plant oxalates and anti nutrients.
Didn't matter when I was younger, but things started to go down hill after 45 year old, from all the accumulated dietary damage
Help cure some autoimmune skin issues - psoriasis and eczema.
Fix up my blood sugar and get rid of all my food addictions
Get leaner without having to starve and in a way that you can sustain, without rebounding back like I always do whenever I get down to the 80kg region and 33 inch waist.
Since I no longer have any sugar addictions and cravings, it should go much smoother this time.
Waist is currently 36.5 inches, down from 40 inches, 3 months ago.
I went keto for a while, but that didn't help that much, and I got addicted to cashews..
But it was a nice stepping stone to full carnivore
It's amazing what high fat does to your skin. My skin feels so smooth now, like a Baby
Especially my scalp.
High fat should also help out my hormones, and jack up my Testosterone.
I had this wart on my right elbow for decades, and a patch of rough and slightly inflamed skin on both elbows. All gone like that.
I used to get dermatitis on my finger joints and shins every summer, no sign of it so far.
Fair man, glad it's working out for you! I just love fruit + veg too much, and am I'm pretty sold by the science re saturated fat, so I don't think it's a dietary pattern that I'd enjoy personally.
198
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 06, 2024, 07:33:34 am »
06-03-24
BW - 72.3
Assisted OAC
-20 x 1, 1
-10 x 1
-5 x 1 [still fairly easy L, RPE 10 R, filmed and I think my technique is different on right side, oddly, don't turn my torso in as much. Don't know if that's a cause or artefact of it being weaker though]
20mm Grip Lift
50 x 1, 1
55 x 2
60 x 2
55 x 4
10mm Grip Lift
30 x 3
35 x 3
40 x 3 [still easy, but this lift feels v precarious so building slowly]
One Arm Cable Lat Row
50 x 7 [swapping pullovers for this]
Two Arm Cable Upper-Back Row + Shrug
65 x 12 + 6
Hammer Incline Curl
20 x 12, 9
DB Wrist+Finger Curl -> Finger Curl [i.e. i do both finger and wrist curl in one movement, then when I can't do the wrist curls anymore I rep out the remaining finger curls]
20 x 8 + 2
17.5 x 8 + 4
DB Preacher
12.5 x 10 + 6 + 10x9
Abs
Notes
Solid. Changed up back accessory movements b/c I was getting a bit bored with them. Need to find something I like for upper back/rear delts more though.
BW - 72.3
Assisted OAC
-20 x 1, 1
-10 x 1
-5 x 1 [still fairly easy L, RPE 10 R, filmed and I think my technique is different on right side, oddly, don't turn my torso in as much. Don't know if that's a cause or artefact of it being weaker though]
20mm Grip Lift
50 x 1, 1
55 x 2
60 x 2
55 x 4
10mm Grip Lift
30 x 3
35 x 3
40 x 3 [still easy, but this lift feels v precarious so building slowly]
One Arm Cable Lat Row
50 x 7 [swapping pullovers for this]
Two Arm Cable Upper-Back Row + Shrug
65 x 12 + 6
Hammer Incline Curl
20 x 12, 9
DB Wrist+Finger Curl -> Finger Curl [i.e. i do both finger and wrist curl in one movement, then when I can't do the wrist curls anymore I rep out the remaining finger curls]
20 x 8 + 2
17.5 x 8 + 4
DB Preacher
12.5 x 10 + 6 + 10x9
Abs
Notes
Solid. Changed up back accessory movements b/c I was getting a bit bored with them. Need to find something I like for upper back/rear delts more though.
199
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 05, 2024, 07:18:13 am »
05-03-24
BW - 72.2
Cycle 45 mins
Notes
Excited for the next whoosh.
BW - 72.2
Cycle 45 mins
Notes
Excited for the next whoosh.
200
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 05, 2024, 07:14:47 am »
Cool to see you posting regularly again! Way back in the day, I used to watch your squat videos for inspo all the time. Still some of the cleanest form I've ever seen.
Can I ask what the motivation for the carnivore diet is?
Can I ask what the motivation for the carnivore diet is?
201
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 04, 2024, 07:09:58 am »
04-03-24
BW - 72.4
A - GM
85 x 11, 10, 9
B - Rev Nord
+5 x 12, 10
Lengthened Leg Extension
18x13 + 17x6
HS Incline [white machine]
60 x 13
60x10 + 55x6
Flye
10 x 12, 10
OH Cable Extension
31x7 + 23x7 + 16x8 + 11x9 + 8x11
Lateral
12x8 + 10x8 + 8x9 + 7x8 + 6x8 + 5x10
Dips
+Chains x 9 + BWx9 + 6
30 min stationary bike
BW - 72.4
A - GM
85 x 11, 10, 9
B - Rev Nord
+5 x 12, 10
Lengthened Leg Extension
18x13 + 17x6
HS Incline [white machine]
60 x 13
60x10 + 55x6
Flye
10 x 12, 10
OH Cable Extension
31x7 + 23x7 + 16x8 + 11x9 + 8x11
Lateral
12x8 + 10x8 + 8x9 + 7x8 + 6x8 + 5x10
Dips
+Chains x 9 + BWx9 + 6
30 min stationary bike
202
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 01, 2024, 07:17:15 am »
01-03-24
BW - 72.2 [was 72.0 flat yesterday!]
Leg Curl
82 x 15 + 5
Lengthened Leg Extension
18 x 10 +5 [realised I wrote it down wrong, and last session would have been using 17 and 15, rather than 18 and 16]
DB Flye
12.5x9 + 10x5
OH Cable Extension
31x8 + 23x8
Machine Lateral
11x12 + 9x8
HS Low Row
103x9 + 89x5
Preacher Machine
10/10/0 x 11 + 5 [machine was plate loaded and had three places you could put the plates, so that's what the weird numbering is]
Reverse Pec-Dec
something x something
30 min stationary bike ~100 watts average
Notes
Lol doesn't look like much of a deload session written down, but session RPE was chill because didn't do any of the "big" movements (hacks, gms, incline press, dips), backed off RPE by 1 or 2, and did fewer drop sets. Will take the weekend off other than maybe doing some more cardio.
The finger curl variant I did on Wednesday feels much better -- actually got a pump from them, think having that bigger ROM makes a difference, and my forearms remain very sore (they haven't been sore for months and months).
Made a lentil curry yesterday, and sometimes my digestion doesn't handle legumes (esp lentils, tbh) very well. So this morning I had the weird situation of being hungry while also having a bit of a stomach ache from feeling bloated. How fun.
Edit: forgot note, have what feels like a super minor strain in right hamstring. sort of thought it was just soreness at first, but it's lingered beyond the DOMs and the sensation is quite different. hopefully clears up soon.
BW - 72.2 [was 72.0 flat yesterday!]
Leg Curl
82 x 15 + 5
Lengthened Leg Extension
18 x 10 +5 [realised I wrote it down wrong, and last session would have been using 17 and 15, rather than 18 and 16]
DB Flye
12.5x9 + 10x5
OH Cable Extension
31x8 + 23x8
Machine Lateral
11x12 + 9x8
HS Low Row
103x9 + 89x5
Preacher Machine
10/10/0 x 11 + 5 [machine was plate loaded and had three places you could put the plates, so that's what the weird numbering is]
Reverse Pec-Dec
something x something
30 min stationary bike ~100 watts average
Notes
Lol doesn't look like much of a deload session written down, but session RPE was chill because didn't do any of the "big" movements (hacks, gms, incline press, dips), backed off RPE by 1 or 2, and did fewer drop sets. Will take the weekend off other than maybe doing some more cardio.
The finger curl variant I did on Wednesday feels much better -- actually got a pump from them, think having that bigger ROM makes a difference, and my forearms remain very sore (they haven't been sore for months and months).
Made a lentil curry yesterday, and sometimes my digestion doesn't handle legumes (esp lentils, tbh) very well. So this morning I had the weird situation of being hungry while also having a bit of a stomach ache from feeling bloated. How fun.
Edit: forgot note, have what feels like a super minor strain in right hamstring. sort of thought it was just soreness at first, but it's lingered beyond the DOMs and the sensation is quite different. hopefully clears up soon.
203
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 01, 2024, 07:09:14 am »He also gave me pregabalin, a medicine for chronic pain, to take for 2 weeks or so - maybe my body will "forget" that pain "needs" to be there. I will try.
My idea is to continue to go to the gym but use moderate weights instead of heavy weights. That should put less pressure on the back and allow me to use better form. He said that he thinks my landings from jumps are the most probable cause, since that is much more impactful on the spine than gym work, especially as my right leg was injured and couldn't properly absorb the landing.
What do you guys think?
Pretty much all pain experts agree that keeping up some sort of loaded movement that doesn't cause pain is good, so I think this sounds pretty smart. You can always build back into the higher impact stuff over time, not like you are in a rush to achieve some very specific goals at the moment, beyond getting pain-free.
204
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 28, 2024, 07:33:24 am »
28-02-24
BW - 72.3
Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [v hard R, easy L]
-15 x 2, 2
20mm Grip
50 x 1, 1
55 x 1, 1, 1, 1
50 x 2, 2, 2
Pullover
30 x 12+5
DB Row + Shrug
32.5 x 18+8
DB Finger Curl [across a bench so I get a stretch]
20 x 8, 6
15 x 12
Incline Hammer
20 x 12, 8
DB Preacher
12.5 x 9 + 5 + 10x8
Abs
Notes
Few bad nights of sleep (first time in a long time, don't know what's caused it rn), so didn't feel 100% for this sesh. Still glad to hit the 5kg assisted OAC both sides.
Was a big article on grip/forearm strength on StrongerByScience that resolved my long-standing question about whether there are the same muscles involved in finger and wrist flexion (answer: yes), so subbed out bb finger curls for db ones over a bench, where you can (a) get a stretch and (b) train both functions at once.
Edit: haven't actually had a deload yet this calendar year. Performance wise, I don't feel like I need one -- stuff is either holding still or pgressing, which is v good given the degree of calorie deficit i'm in. however i am just dead tired this week. Fell asleep while watching a film with my wife last night, which hasn't happened for like a year, and today I'm just dragging my feet around. So, might take rest off week light -- will go to gym on Fri and just hit 1 moderately hard set of all my movements, and do some back stuff there as well, then weekend totally off (maybe some light cardio)
BW - 72.3
Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [v hard R, easy L]
-15 x 2, 2
20mm Grip
50 x 1, 1
55 x 1, 1, 1, 1
50 x 2, 2, 2
Pullover
30 x 12+5
DB Row + Shrug
32.5 x 18+8
DB Finger Curl [across a bench so I get a stretch]
20 x 8, 6
15 x 12
Incline Hammer
20 x 12, 8
DB Preacher
12.5 x 9 + 5 + 10x8
Abs
Notes
Few bad nights of sleep (first time in a long time, don't know what's caused it rn), so didn't feel 100% for this sesh. Still glad to hit the 5kg assisted OAC both sides.
Was a big article on grip/forearm strength on StrongerByScience that resolved my long-standing question about whether there are the same muscles involved in finger and wrist flexion (answer: yes), so subbed out bb finger curls for db ones over a bench, where you can (a) get a stretch and (b) train both functions at once.
Edit: haven't actually had a deload yet this calendar year. Performance wise, I don't feel like I need one -- stuff is either holding still or pgressing, which is v good given the degree of calorie deficit i'm in. however i am just dead tired this week. Fell asleep while watching a film with my wife last night, which hasn't happened for like a year, and today I'm just dragging my feet around. So, might take rest off week light -- will go to gym on Fri and just hit 1 moderately hard set of all my movements, and do some back stuff there as well, then weekend totally off (maybe some light cardio)
205
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 27, 2024, 07:38:53 am »
27-02-24
BW - 72.9
Stationary bike 50 mins
BW - 72.9
Stationary bike 50 mins
206
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 26, 2024, 07:09:52 am »
26-02-24
BW - 72.6
A - Barbell Good Morning
80 x 13, 12
90 x 6
B - Reverse Nordic
+10 x 9, 8
Lengthened Leg Extension
17 x 12 + 15 x 6
HS Incline (white one)
55 x 18
60 x 11 + 55 x 6
DB Flye
10 x 13, 10
OH Cable Ext
25x11 + 20x7 +15x6 + 10x7 +7.5x8
Lateral
11x10 + 9x8 + 7x9 + 6x8 + 5x9
Dips
BW x 22 + 10 + 7 + 5
20 min stationary bike
Notes
Smith machien was taken. Preferred the feel of barbell GMs anyway, although the Smith variant seems to be very trendy in bbing online circles these days. Rev Nordics I prefer to sissy squats bbc easier to be consistent with form/more stable.
BW - 72.6
A - Barbell Good Morning
80 x 13, 12
90 x 6
B - Reverse Nordic
+10 x 9, 8
Lengthened Leg Extension
17 x 12 + 15 x 6
HS Incline (white one)
55 x 18
60 x 11 + 55 x 6
DB Flye
10 x 13, 10
OH Cable Ext
25x11 + 20x7 +15x6 + 10x7 +7.5x8
Lateral
11x10 + 9x8 + 7x9 + 6x8 + 5x9
Dips
BW x 22 + 10 + 7 + 5
20 min stationary bike
Notes
Smith machien was taken. Preferred the feel of barbell GMs anyway, although the Smith variant seems to be very trendy in bbing online circles these days. Rev Nordics I prefer to sissy squats bbc easier to be consistent with form/more stable.
207
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 24, 2024, 01:08:01 pm »
24-02-24
BW - 72.7
Assisted OAC
-20 x 1
-10 x 1
Eccentric OAC
BW x 11s + 7s
BW x 8s
Incline Hammer Curl
20x12 + 15x9 + 12.5x8
BB Finger Curl
70 x 13
70x9 + 60x10+7+5
Notes
Busy weekend, abbreviated workout. Still in the 72s to my surprise, so that's nice.
OAC eccentrics feel brutal lol, but very happy to get over 10s on first attempt. Was LRLR for that first set.
BW - 72.7
Assisted OAC
-20 x 1
-10 x 1
Eccentric OAC
BW x 11s + 7s
BW x 8s
Incline Hammer Curl
20x12 + 15x9 + 12.5x8
BB Finger Curl
70 x 13
70x9 + 60x10+7+5
Notes
Busy weekend, abbreviated workout. Still in the 72s to my surprise, so that's nice.
OAC eccentrics feel brutal lol, but very happy to get over 10s on first attempt. Was LRLR for that first set.
208
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2024, 07:36:17 am »
23-02-24
BW - 72.6
Leg Curl
75 x 22
75 x 14+5+5
Hack Squat
95 x 9 + 80 x 6 + Sissy Sq x 9
Super Incline
45 x 14
45 x 9 + 35 x 7
DB Flye
10 x 12, 9
Cable OH Extension
50x10 + 40x6 + 35x5 + 30x5
Lateral
65x8 + 55x8 + 50x8 + 45x8 + 40x6
Dips
BW x 21+8+6
15 mins incline walk
Notes
Was 72.4 yesterday. I still think I will be ~73 tomorrow. Tues/Wed/Thur all slightly anomalous. Tue/Wed dinner was more calories dense/lower volume than usual, and last night I had more liquid calories than usual, so think "true" stable weight is a bit higher. Anyway, am definitely getting to the phase where I transition into being actually lean (at least relative to my own set point, etc), and am starting to feel hungry more often. Still got energy and lifting is going well, but just noting it.
Not hungover today (liquid calories), but felt a little less than 100%, so reduced volume slightly. Strength still there.
Thin I will reduce load on the leg curls like I did today -- think to move the 96 weight I don't get into as good of a stretched position, and it becomes like a "seated lying leg curl" which defeats the point.
Very happy to get 95 for 9 reps on hacks.
BW - 72.6
Leg Curl
75 x 22
75 x 14+5+5
Hack Squat
95 x 9 + 80 x 6 + Sissy Sq x 9
Super Incline
45 x 14
45 x 9 + 35 x 7
DB Flye
10 x 12, 9
Cable OH Extension
50x10 + 40x6 + 35x5 + 30x5
Lateral
65x8 + 55x8 + 50x8 + 45x8 + 40x6
Dips
BW x 21+8+6
15 mins incline walk
Notes
Was 72.4 yesterday. I still think I will be ~73 tomorrow. Tues/Wed/Thur all slightly anomalous. Tue/Wed dinner was more calories dense/lower volume than usual, and last night I had more liquid calories than usual, so think "true" stable weight is a bit higher. Anyway, am definitely getting to the phase where I transition into being actually lean (at least relative to my own set point, etc), and am starting to feel hungry more often. Still got energy and lifting is going well, but just noting it.
Not hungover today (liquid calories), but felt a little less than 100%, so reduced volume slightly. Strength still there.
Thin I will reduce load on the leg curls like I did today -- think to move the 96 weight I don't get into as good of a stretched position, and it becomes like a "seated lying leg curl" which defeats the point.
Very happy to get 95 for 9 reps on hacks.
209
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 21, 2024, 07:26:13 am »
21-02-24
BW - 72.5 [lolwut]
Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [easy on left, RPE 10 on right]
-17.5 x 2, 2, 2
20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1
55 x 3, 2, 2
DB Row + Kelso Shrug
32.5 x 20+7, 12+6
DB Pullover
30 x 11
Incline Hammer Curl
20 x 9
17.5 x 10
DB Preacher
12.5 x 8 + 5
BB Finger Curl
70 x 10, 7
Abs
Notes
That's ties the least assistance I've ever done an OAC with, but last time I did a -5kg one I was ~69kg and not actively cutting. Optimism grows.
Losing weight faster while eating the same kcal as at the start of the diet, weight loss is so weird and unpredictable. Still, confident it's mostly fat since lifts are staying stable or progressing, and my daily protein intake is generally >150g, so the core boxes are being checked.
BW - 72.5 [lolwut]
Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [easy on left, RPE 10 on right]
-17.5 x 2, 2, 2
20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1
55 x 3, 2, 2
DB Row + Kelso Shrug
32.5 x 20+7, 12+6
DB Pullover
30 x 11
Incline Hammer Curl
20 x 9
17.5 x 10
DB Preacher
12.5 x 8 + 5
BB Finger Curl
70 x 10, 7
Abs
Notes
That's ties the least assistance I've ever done an OAC with, but last time I did a -5kg one I was ~69kg and not actively cutting. Optimism grows.
Losing weight faster while eating the same kcal as at the start of the diet, weight loss is so weird and unpredictable. Still, confident it's mostly fat since lifts are staying stable or progressing, and my daily protein intake is generally >150g, so the core boxes are being checked.
210
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 20, 2024, 07:29:36 am »
20-02-24
BW - 73.0
Stationary bike 50 mins
BW - 73.0
Stationary bike 50 mins