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Messages - Joe

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466
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 26, 2024, 11:48:23 am »
26-06-24

20 min stationary bike

Side Bends
27.5 x 12 + 10 + 8

Lying Lateral
10x8 + 7.5x10+8 + 5x9

Ab Wheel - a couple sets, dropping from standing to kneeling

Barbell Curl
30 x 12 + 20 x 8

Notes

Just a quick one to get some cardio + extra volume on target areas in.

467
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 26, 2024, 07:29:36 am »
Quote from: LBSS on June 25, 2024, 10:40:22 am
the dance class sounds cool, you should do it. i've been thinking along the same lines for years and honestly the only thing holding me back is embarrassment. same as with voice lessons. not a good reason not to try something new, but there it is.

yeah i know what you mean, that (and schedule clash) is defo the main thing delaying me from going. i'm also considering taking up BJJ, so i should probably just do some intro classes for both and see how it goes

468
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 25, 2024, 07:23:06 am »
25-06-24

A - RDL
130 x 8, 7

B - Reverse Nordic
+15 x 11, 9 + BW x 8

Shrug
130 x 17+8+6+4

A - Wide Grip BB Row
80 x 12, 11

B - Dips
+16 x 10, 8

A - EZ Bar Curl
37.5 x 7, 6

B - 22mm Grip Lifts
40 x lots

469
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 23, 2024, 07:38:54 am »
23-06-24

A - BSS
+25s x 10, 9

B - Partial Standing Lateral Raise
25s x 12, 10

A - DB Incline Bench
30 x 13, 11

B - Pullup
+30 x 9, 7, 6 + BW x 7

Incline DB Fly
12.5 x 8

A - Hammer Preacher
10 x 9, 8, 8

B - Lying EZ Bar Extension
32.5 x 12, 8, 6

A - Ab Wheel
a few sets

B - Lying Lateral
10 x 8
7.5 x 10, 8

Notes

Get a weird hip clicking thing on the right side on BSSs if I don't _perfectly_ nail the movement path. Feels like the same awkward thing that hurts me when I do too much running. Annoying bc BSS feels so good in its way. Will play around to find some sort of unilateral movement that works for me, b/c I think it is a productive movement for me.

470
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 22, 2024, 07:25:52 am »
22-06-24

30 min stationary bike.

Notes

Not been doing enough cardio lately, mostly b/c I still find running can aggravate my old injury, and stationary bike is rly boring. Been thinking of starting dance classes as a fun thing to fill that space. There's a cool street dance studio near me that has loads of beginner classes. I like the idea of street/modern dance styles quite a lot, since (a) that relates more to music I listen to anyway, and (b) always been interested in tricking, and this seems like more of a route in that direction.

471
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 21, 2024, 07:29:59 am »
21-06-24

A - Good Morning
90 x 6, 5

B - Rev Nord
+7.5 x 6, 5

Glute-dominant BSS
+20kg x 10

A - DB Fly
15 x 6, 5

B - Chinup
+40 x 5, 4

A - Preacher Hammer Curl
10 x 10, 8

B - Pushdown
30 x 8, 7

DB Finger Curl
27.5 x 3+3 + 22.5 x 4+5

Notes

Been back for a couple of days, but only mustered the energy to lift again today. Did hit the gym twice while traveling, but it was like DB+pullups since the hotel gyms were severely lacking.

Extremely fun trip. Good mix of touring, eating, seeing old friends, drinking etc. Averaged like 30k steps and sub 6 hours of sleep a day, so hardly surprising that I was wiped out when I got home.

472
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 10, 2024, 07:56:21 am »
10-06-24

Seated Leg Curl
84.5 x 11
77.5 x 13, 9 + 70.5 x 10 + 63.5 x 9

Leg Extension
13 x 11
14 x 7
13 x 9 + 12 x 6 + 11 x 6

Glute Kickback
245 x 13+8+6

Chest Supported Lats Row
140 x 6
130 x 7
120 x 8
110 x 8

DB Fly
15 x 13, 10, 6
12 x 10 + a bunch of presses focusing on the stretch after failure

Lat Pulldown
110 x 7
100 x 7

Chest Supported Rear Delt Row
22 x 12 + 9 [after the 9 is just shuolder retractions rather than rows]

Machine Preacher
40 x 7
35 x 7
30 x 7
25 x 12

A Lateral Raise (Cable)
11 x 10, 9, 8, 8
8 x 11

B Overhead Cable Ext
23 x 18, 13, 10, 7
21 x 10

Incline Chest Press (Machine
40 x 10
35 x 13

Dips
BW x 15+9+6

Notes

Last workout before being away for a week, so I made it a biiiig one. Not sure if I'll train while traveling since I'll be busy, but places I'm staying do look to have gyms so it's a possibility.

473
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 07, 2024, 08:08:01 am »
07-06-24

A - RDL
130 x 7, 7, 6

B - Rev Nord
+15 x 11, 9, 7 + BW x 11

Shrug
130 x 20+10+8+5

A - Weighted Pullup
+35 x 6, 5
+25 x 7 + BWx10

B - DB Bench
32.5 x 10, 8, 7

22mm Grip
45 x a bunch of sets

A - Hammer Preacher
10 x 10, 8, 7, 6

B - OA Cable Pushdown
12.5 x 16, 15, 13, 11

Incline DB Flye
10 x 13

Lying Lateral
10 x 8, 7

Cable Lat Prayer
20 x 7,  5

Notes

Ironically finding it much harder to control appetite in this weight gain phase. It's not like I've changed the way I eat -- it's the same basic diet but with more food added on top, rather than like displacing veggies with candy or whatever. In the last year I started a new medication of which a comon side effect is gaining quite a lot of weight. Wasn't an issue in weight loss phase since I knew I was aiming to be hungry or lose weight. In this current phase, it's weird to be aiming for weight gain/stability, but still never feeling full/fully satisfied. Kind of a mind-fuck.

474
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 05, 2024, 07:56:14 am »
Quote from: vag on June 03, 2024, 08:34:11 am
Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.

I'm also bad about making sure I have fresh fruit regularly, because the quality of stuff here isn't great and making sure you eat it before it goes off can be annoying, and other practical reasons like that.

So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.

475
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 05, 2024, 07:54:05 am »
05-03-24

1A Leg Extension
124 x 10, 8, 7

1B Lying Leg Curl
80 x 9, 9, 7

Standing Calf Raise
18 x 24
19 x 14

Glute Kickback Machine
245 x 10, 8 [literally the max weight on the machine lmao]

Pec-Dec
102.5x6 + 95x5 + 80x5 + 65x6 + 50x8


Chest Supported Row
124 x 7
110x7 + 96x6 + 82x7

2A Cable Lateral Raise
11 x 9, 8, 8 + 8x9

2B Overhead Cable Ext
21 x 16, 13, 10 + 16x6

Lengthened Machine Preacher Curl
20 x 6
17.5 x 6, 4
15 x 7

Machine OHP
50 x 7
35 x 13

Notes

33 sets in 43 minutes  :headbang: Despite low rest and basically every set taken to 9/10 RPE, the "session RPE" was low, guess b/c I'm well fed and not been training a lot.

Feel like since I've not been including squats, I've had some glute atrophy, or at least it's grown relatively less. Will add some glute targetted stuff b/c that's sad to me.

476
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 05, 2024, 07:46:31 am »
Quote from: LBSS on June 04, 2024, 09:05:47 am
- run 26:22, 4.72 km
got a 20L running backpack, large enough to carry my laptop, a change of clothes and shoes, and climbing shoes/chalk. idea being: run commute. this was the first go at it and there are substantial problems with the pack: (1) it sits too low and there is no apparent way to pull the straps so that it rides higher on my back. fairly fundamental flaw, although i'm going to contact customer service to see if there's something i'm missing in the design, or a way to pack it differently to shift weight up. hope i can fix this problem without having to just try another backpack, this thing wasn't terribly cheap. (2) the laptop sank to the bottom of the pack and started rubbing against my lower back. that is more fixable, i just need a sleeve. should get one anyway. (3) the straps are elastic and i can't figure out how to cinch them down very much. this is less of a problem if the pack is full, but when it's not full, stuff can bounce around.

I have also never had success running with a bag, so if you find one that works for you, please share!

477
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: June 01, 2024, 07:08:14 am »
01-06-24

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

OAC Negative
+8kg x 1
BW x 1, 1

22mm Grip
45 x lots

DB Flye
15 x 12, 9, 7

Pushdown
30 x 16, 14, 13

DB Preacher Curl
15 x 5
12.5 x 11, 8

Lateral Raise Kas Set
7.5 x ~21+7+10

Hammer Curl Kas Set
7.5 x ~18+6+6

Notes

Going to freestyle training for a bit. Away for a week for a friends wedding soon. Back to serious programming after that, probably.

478
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 01, 2024, 07:05:59 am »
Quote from: CoolColJ on May 31, 2024, 09:46:37 am
Fruits good, but you don't need veggies.
Meat has more nutrients than veges which are largely leaves and stems, and can be toxic.

this is not true

479
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 29, 2024, 07:00:51 am »
29-05-24

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

22mm Grip
40 x a bunch
50 x a few
40 x a bunch

BB Row
90 x 16 [lots were lengthened partials just to the knee]

RDL
130 x 6

Reverse Nordic
+15 x 9 + BW x 8

Incline DB Bench
30 x 12

Flye
15 x 11

Preacher
12.5 x 10, 8

Pushdown
27.5 x 18, 14

Notes

longer rest than planned, but felt needed. workout felt weak lol!

edit: got a different more comfrotable grip implement, which, despite having a slightly deeper edge, is actually a little harder to lift for various reasons i cba to explain

480
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 24, 2024, 07:46:01 am »
Taking a few days rest, back Monday probs.

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