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Messages - Joe

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286
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 15, 2024, 08:35:34 am »
15-03-24

BW - 71.7 [boom! was 71.7 yesterday as well]

Leg Curl
85 x 17
85 x 14 + 5 + 4

Hack Squat
95 x 10
95 x 7 + Rev Nord x 7

HS Iso Incline (the white one)
60 x 15, 10

DB Flye
12.5 x 9
10 x 13

A OH Cable Ext
23 x 19, 14, 11

B Cable Lateral
8 x 11, 9
6 x 19

Dips
+5 x 12 + 7 + BWx7

10 min bije + 20 min incline walk

Notes

Best feeling workout in a long while, accompanied by the long-awaited whoosh. Nice.

287
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 13, 2024, 08:31:17 am »
13-03-24

BW - 72.2

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

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 2
55 x 4

10mm Grip
40 x 5, 5

One Arm Cable Row
50 x 8

DB Wrist+Finger Curl
20 x 10+5, 7+3

Cable Rear Delt Flye
7.5 x 20

Hammer Incline
20 x 14, 9

DB Preacher
12.5 x 11 + 7 + 10x9

Abs

Notes

Good workout.

Upstairs neighbour's shower is leaking into our living room. Since we've lived here, we've had a leak from upstairs (from various sources) at least once per year, and it just doesn't feel like the repairs needed to resolve this are ever going to happen, so we're going to work on moving to somewhere new. Stressful, but exciting.

Quote from: LBSS on March 12, 2024, 09:35:08 am
my guess is, get ready for a whoosh, especially if the last couple hundred kcal you cut now are from carbs.

Yeah, I imagine so. Next few cals probs partly from fat (i.e. changing my protein sources from eggs to something leaner + reducing some carb portions), though.

288
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 12, 2024, 08:32:58 am »
12-03-24

BW - 72.5 [???]

Stationary bike 40 mins

Notes

Gotta #TrustTheProcess but these random 72.5s after a week of 71.9-72.2 are frustrating.

289
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 11, 2024, 09:17:19 am »
11-03-24

BW - 72.5 [??]

A Good Morning
85 x 12, 10, 8

B Reverse Nordic
+5 x 11, 9, 6 + BW x 7

Incline Bench
75 x 6
70 x 8, 7

A Flye
10 x 15, 12

B EZ Bar OH Ext
27.5 x 19
32.5 x 10, 9

A Lying DB Lateral
5 x 27 [lol]
7.5 x 9, 7

B Deficit Pushup
+20 x 6, 6 + BW x 6

Cyclie - 20 mins

Notes

Been v bloated last couple of days, not sure why exactly. This random high weight is probs related. Think maybe it's more retention from stress + getting to the slightly uncomfortable level of leanness (not really that impressively lean, given my genes I guess). Avg kcals still ~2300 for last week, and my activity levels are decent, so _should_ be in a deficit even with a bit more of a NEAT-drop + metabolic adaptation. Might pro-actively drop kcals to 2100 and see what happens.

290
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 09, 2024, 11:11:24 am »
09-03-24

BW - 71.9

Assited OAC
-20 x 1
-15 x 1
-10 x 1

20mm Grip
50 x 1, 1, 1, 1, 1

One Arm Row
50 x 8

Hammer Incline Curl
20 x 13, 8

DB Preacher
12.5 x 11 + 7 + 10x9

DB Finger Curl
20 x 9+4

10 mins cycling

Notes

Getting to the level of leanness where I start to feel "dieted" as it were. No fun. Energy meh for this workout, so stepped it back a little bit. Let's see how this next week goes.

291
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 08, 2024, 08:11:43 am »
08-03-24

BW - 72.0

Leg Curl [different machine, usual one was taken]
85 x 15
85 x 11+4+4

Hack Squat
95 x 9
95 x 6 + Reverse Nordic x 7

HS Incline (white)
60 x 14
60 x 10 + 50 x 8

DB Flye
10 x 14, 10

Lateral
12 x 9
11 x 10, 8

OH Cable Ext
26 x 15, 11
23 x 10

Dips
+Chains x 9 + BW x 11 + 8

25 mins stationary bike

Notes

did some straight sets instead of drop sets for no particular reason

292
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

293
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: March 07, 2024, 04:44:11 am »
Quote from: CoolColJ on March 06, 2024, 08:00:50 am
Quote from: Joe 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?

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.

294
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  :personal-record:
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.

295
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.

296
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?

297
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

298
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.

299
Progress Journals & Experimental Routines / Re: Raptor's log
« on: March 01, 2024, 07:09:14 am »
Quote from: Raptor on February 29, 2024, 02:19:47 pm
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.

300
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)

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