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Messages - Joe

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256
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.

257
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!

258
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.

259
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.

260
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.

261
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.

262
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2024, 07:33:09 am »
22-04-24

BW - 71.0

Good Morning
100 x 10, 9, 8

Incline DB Bench
30 x 11, 10, 9

Reverse Nordic
+10 x 11, 9, 7 + BWx10

DB Flye
15 x 11, 9

Pushdown
27.5 x 13, 12, 11, 10 + 20 x 8

Lying Lateral
7.5 x 13, 12, 11, 10 + 5x7

Abs

Notes

Ties lowest weight, feel like this will be the week I settle sub 71, then we're almost there.

263
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 22, 2024, 07:28:49 am »
Quote from: vag on April 22, 2024, 06:07:09 am
19 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.


21 April

10K RACE : 48:27 official  (4:50 pace)  :personal-record: :personal-record: :personal-record:

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!!  :headbang: :ibrunning:

Nice work man, huge congrats!

264
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 21, 2024, 07:26:54 am »
21-04-24

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-15 x 1
-21.25 x 3

20mm
50 x 1
55 x 1
50 x 6s, 6s
45 x 16s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 11s
17.5 x 14s

OA Row
55 x 7, 5

Rear Delt Cable Flye
10 x 12, 10

Finger Curl
22.5 x 7+4, 5+4

Shrug
100 x 17+8

Hammer Incline
17.5 x 17+7+6

Preacher
15 x 6 + 12.5 x 7 + 10 x 10+8+6

Abs


265
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 19, 2024, 06:32:58 am »
19-04-24

BW - 71.6

A - Lying Leg Curl
80 x 9, 8
72.5 x 10+5

B - Leg Extension
115 x 13
125 x 9
125x8 + 105x7

Machine Press
13 x 11, 9
13x7 + 11x6 + 9x6 + 7x7

A - Cable Lateral
8 x 11, 10, 9, 8, 7

B - Cable Overhead Extension
21 x 12, 9, 8
18 x 12

Dips
+20 x 8
+20x6 + BW x 11 + 10

Notes

I still v. occasionally get that hip pain that stopped me from running many years ago. Usually goes away if I drop squat patterns for a little bit, hence the leg extensions.

Need, _need_, to regularly work on dorsiflexion esp on right leg (hip pain leg).

266
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 18, 2024, 12:50:27 pm »
18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.

267
Progress Journals & Experimental Routines / Re: Raptor's log
« on: April 17, 2024, 12:43:35 pm »
When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

268
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 17, 2024, 06:47:49 am »
17-04-23

BW - 71.3

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1
-22.5 x 3, 3

20mm Grip
50 x 1
55 x 1
57.5 x 1
50 x 10s
45 x 13s, 11s

Pinch
20 x 1
17.5 x 15s, 15s

OA Row
50 x 10

Rear Delt Cable Flye
10 x 12

DB Finger Curl
22.5 x 6+4
20 x 9+6

Hammer Incline
17.5 x 16+7+5

DB Preacher
15x6 + 12.5x8 + 10x12+8+7

BB Shrug
90 x 18+10

Notes

Weight staying stable, but I am seeing new lines in my abs I've never seen before, plus more definition all around, so expecting a whoosh some time soon.

Watching S2 of Phyisical 100 and feel like guys with traps just look bigger, so added shrugs in lol. Mildly embarrassed to say that the show made me want to get into Crossfit a bit. Maybe I'll give that a go some time.

269
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2024, 07:11:31 am »
15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this:
Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.

270
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 13, 2024, 07:11:17 am »
13-04-23

BW - 71.3

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-15 x 2, 1+1

One Arm Row
55 x 6
50 x 8

20mm Grip
50 x 1
55 x 1
50 x 9s, 8s, 7s, 6s

10mm Grip
40 x 8s, 7s

DB Finger Curl
22.5 x 6+3
20 x 9+5

Rear Delt Flye
10 x 11, 8

Hammer Incline Curl
17.5 x 16+6+5

DB Preacher
15x6 + 12.5x8 + 10x12+7

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