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Messages - Joe

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31
06-10-24

Run -- 48:30, 8.40km [5:46 pace]

32
05-10-24

Close Grip Bench
90 x 7.5, 5
80 x 8, 6, 5

OA Overhead Ext
17.5 x 11, 9, 8, 7

Incline Fly
17.5 x 8, 7

Neck Curl
12.5x15 + 10x16
12.5x10 + 10x12

Side Bend
50 x 13, 11

Lateral Neck
10 x 16, 15

Ab Wheel x 2 sets

Big set of 20mm hangs, first with +10, then BW [basically hanging to like 7/8 RPE, taking 10s rest, repeating until could only hang like 5s]

Finger Curl
27.5 x 8+6

Deficit Pushup
BW x 22

33
04-10-24

Seated Leg Curl
96x13 + 82x12 + 75x15

Leg Extension
145x8 + 125x6 + 105x8

Adductor
102.5x13 + 87.5x11 + 80x10

Abductor
14x13 + 12x11 + 10x10

Pendulum Squat
45 x 5

Low Row
150x7 + 130x7 + 110x8

OA Pulldown
8x8 + 7x7 + 6x8

Preacher Machine
20x14 + 15x11 + 10x16

Lateral Machine
70x15 + 60x10 + 50x12 + 45x8

Notes

busy few days so not feeling 100% recovered, maybe had a mild cold? as such, abbreviated/drop-set focused workout

34
02-10-24

Chinup
+40 x 8, 7

Dip
+40 x 9, 7

Rev Nord
+20x8 + BWx10
+20x6 + BWx7

Pullover
32.5 x 11

Inc Flye
17.5 x 9

Lateral
20 x 18, 16, 15

EZ Curl
42.5 x 8, 7

EZ Lying Extension
42.5 x 7, 6

Side Bend
50 x 10, 8

Finger Curl
30 x 7+5
27.5 x 9+6

Neck Curl
12.5 x 13 + 10x14

Lateral Side
10 x 13

Wrist Extension
15x13 + 10x6

Ab Wheel x 2 sets

Notes

Despite my jeans-related complaints in the past, I kind of feel like my quads might be lacking slightly compared to rest of legs, so may add a little more volume for them here on Wednesdays, recovery permitting.

Surprising lack of soreness from yesterday's run.

Bringing back chins. Surprised how strong I am on them still given I've not trained them for ages, near PR territory. Guess building muscle works. Rows were just getting too exhausting and felt a little unproductive given how much effort went into just holding the position (doing them with like 70% of my RDL load, cost of strong lats)

35
01-10-24

Run -- 4 x 4' On / 3' Off [4:52, 4:39, 4:28, 4:18 pace]

Notes

DOMS everywhere from yesterday, lol.

First running session, so chose a classic. Didn't check paces or anything while running, just going to effort. Tried to keep things moderate to start and then moved towards a 5k-ish effort as the workout progressed. Felt v nice to be so in control rather than jsut trying to hammer things. Maturity, eh?

Hip flexors dead after the last rep/during the cooldown jog. Not too surprised as they get hit pretty hard with nordics

36
30-09-24

RDL
170 x 6

Reverse Nordic
+20 x 11 + BWx13

Shrug
170 x 17+7+5

Chinup
+40 x 8

45º DB Inc
32.5 x 15

Hammer Preacher
17.5 x 11

Lying Lateral
12.5 x 15

Pushdown
40 x 15

Neck Curl
12.5x10 + 10x11

Side Neck
10 x 14

Finger Curl
30 x 6+6

Wrist Extension
15 x 10 + 10x13

Abs drop set

Notes

Decent session. Week off was nice. Went for a few runs, did two very light lifting workouts, was a lot looser with diet etc. Good to be back, rested, and locked in.

37
taking a few days [maybe whole week?] off hard lifting. Only missed two lifting sessions since mid-June, and that was a deliberate rest 7 weeks ago. Also only had like a handful of days since then when I didn't either lift, do bjj, run or cycle. So yeah due a good rest lol. Might do some light lifting and a couple of jogs b/c I do love exercise, but aim is for nothing overly tiring. See you in a week!

38
22-09-24

Run - 36 min, 5.9km

Notes

Been bloated/weird-feelling last few days. This run wasn't too great either, tho mostly down to being super humid today I think.

39
21-09-24

Bench
90 x 7, 5
80 x 9, 7

Inc Fly
17.5 x 8, 8 + 15x8 + 12.5x9 + 10x12 + BW Dips x 13 + 7

Overhead Extension
17.5 x 9, 8 + 15x8 + 12.5x9 + 10x12

Notes

30 min version of this workout fit in the middle of a busy day. So annoying to lose a rep on CGBP, almost certain that's the first rep I've lost on any movement in months. Understandable given situation of the workout, but this one lift is giving me grief when everything else is going swimmingly.

40
20-09-24

Seated Leg Curl
96 x 12, 10, 8 + 89x9 + 75x12

Leg Ext [different one again]
19 x 10, 8, 7 + 17x6 + 15x6

Abductor Machine
13x14 + 11x11 + 9x11 + 7x14 + 6x13

Clves
21x + 20x + 19x + 18x + 16x [cba to count reps]

Adductor Machine
102.5x10 + 95x9 + 87.5x6 + 80x7 + 72.5x9

SL Leg Press
60 x 6, 6, 6

Low Row
150 x 6
140 x 9, 7
130 x 8

One Arm Pulldown
8 x 7
7 x 9, 7

Cable Lateral
13.75 x 14, 13
16.25 x 7

BAyesian Curl
16.25 x 8, 7, 6

Preacher Machine
20/0/0 x 11, 8, 7

Panatta Lateral
70x + 60x + 50x + 45x [couldn't bother to keep count of reps]

3 sets machine crunch/ghd lb

Notes

That's the top weight this low row machine goes too. Only 6 reps, so plenty of room to grow, but fun to max something out.

Weight randomly spiked last couple of days. Realised I accidentally bought (a) salted peanut butter and (b) a brand of cereal with more salt than usual. Given quantity of those things that I am consuming lately, I guess I have the culprit. [and dw, i get my vegetables, omega 3s etc in abundance too, it's not just trash in my diet]

41
19-09-24

Run - 46 min, 7.56km

42
18-09-24

Row
120 x 11, 8

Dip
+40 x 9, 8

DB Pullover
32.5 x 11, 10

Incline Fly
17.5 x 8, 7

DB Lateral
20 x 19, 18, 16

EZ Bar Curl
42.5 x 10, 8, 7

EZ Tri Extension
42.5 x 9, 7
37.5 x 12

Side Bend
50 x 9, 8, 7

Finger Curl
30 x 7+6, 6+4

Neck Curl
15 x 10, 8

BB Wrist Ext
30 x 11, 8 + 20x12

Lateral Neck
10 x 11, 9

43
17-09-24

Run - 40 min, 6.9km

44
16-09-24

RDL
170 x 6, 4

Reverse Nordic
+20 x 12, 10 + 5x11 + BWx8

OA Lat Pulldown
60 x 12, 10

45º Incline Bench
32.5 x 16, 13

Lying Lateral
12.5 x 15
15 x 7
12.5 x 11

Hammer Preacher
17.5 x 13, 11, 10

Pushdown
40 x 14, 12, 10

Neck Curl
12.5x13 + 10x18, 12.5x11 + 10x17

Finger Curl
30 x 7+6, 6+5

Lateral Neck
10 x 10, 9

Wrist Extension
15 x 9
12.5x16 + 10x10

Neck Extension
32.5 x 14

Abs x 2 drop sets

Notes

Switching from stationary bike to running has me needing like 3300 kcal. Replaed my oat-based meal to a huge bowl of cornflakes (lowest fibre cereal) topped with peanut butter.

45
15-09-24

Run - 38 mins, ~6.9k

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