526
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2024, 12:29:10 pm »
04-03-24
40 min stationary bike
40 min stationary bike
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527
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 03, 2024, 11:41:04 am »
03-02-24
BW - 74.7
Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2, 2
20mm grip
50 x 1, 1
55 x 1, 1, 1
57.5 x 1, 1
DB Pullover
30 x 11
DB Row
32.5 x 15
Kelso Shrug
32.5 x 17
Flat DB Curl
12.5 x 8, 7 [didn't like this, back to preacher next time]
Incline Hammer Curl
17.5 x 10, 9
Abs
Notes
Felt super strong on assisted chins.
BW - 74.7
Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2, 2
20mm grip
50 x 1, 1
55 x 1, 1, 1
57.5 x 1, 1
DB Pullover
30 x 11
DB Row
32.5 x 15
Kelso Shrug
32.5 x 17
Flat DB Curl
12.5 x 8, 7 [didn't like this, back to preacher next time]
Incline Hammer Curl
17.5 x 10, 9
Abs
Notes
Felt super strong on assisted chins.
528
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2024, 07:39:46 am »
02-02-24
BW - 74.9
Leg Curl
96x11 + 82x10 + 68x12 + 61x17
Cybex Hack
80 x 12, 11
HS Iso Incline
45 x 11, 9
40 x 12
Incline Flye
15 x 15, 12
Future Lateral [the Panatta one, which I prefer, was in use]
10x12 + 8x9 + 7x8 + 6x7 + 5x6
OH Ext
35x9 + 30x5 + 25x6 +20x7 +15x10
15 min incline treadmill walk
Notes
Didn't do dips and reverse nordics. No particular reason tbh, will do them next time.
Have been surprised how much lifts are progressing while my weight is trending down.
BW - 74.9
Leg Curl
96x11 + 82x10 + 68x12 + 61x17
Cybex Hack
80 x 12, 11
HS Iso Incline
45 x 11, 9
40 x 12
Incline Flye
15 x 15, 12
Future Lateral [the Panatta one, which I prefer, was in use]
10x12 + 8x9 + 7x8 + 6x7 + 5x6
OH Ext
35x9 + 30x5 + 25x6 +20x7 +15x10
15 min incline treadmill walk
Notes
Didn't do dips and reverse nordics. No particular reason tbh, will do them next time.
Have been surprised how much lifts are progressing while my weight is trending down.
529
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 31, 2024, 07:16:44 am »
31-01-24
BW - 74.9 [been consistently sub 75 most of this week!]
Assited OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [RPE 9ish]
-20 x 2, 2
20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1, 1
45 x 17
DB Pullover
30 x 10
DB Row
32.5 x 15
Kelso Shrug
32.5 x 16
BB Finger Curl
65 x 12, 10, 8
DB Preacher
15 x 5
12.5 x 9, 9, 8
Ab stuff
Notes
Little lower trap tweak on right hand side during final OAC set, sort of thing that goes away after a day I think.
Once again I tell myself that if I get sub 70kg and gain just a little bit of OAC strength, I should finally have it. May mix in some negatives/eccentrics for a different stimulus as things progress.
BW - 74.9 [been consistently sub 75 most of this week!]
Assited OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [RPE 9ish]
-20 x 2, 2
20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1, 1
45 x 17
DB Pullover
30 x 10
DB Row
32.5 x 15
Kelso Shrug
32.5 x 16
BB Finger Curl
65 x 12, 10, 8
DB Preacher
15 x 5
12.5 x 9, 9, 8
Ab stuff
Notes
Little lower trap tweak on right hand side during final OAC set, sort of thing that goes away after a day I think.
Once again I tell myself that if I get sub 70kg and gain just a little bit of OAC strength, I should finally have it. May mix in some negatives/eccentrics for a different stimulus as things progress.
530
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 30, 2024, 07:14:10 am »
30 min stationary bike
Moving the previous Tuesday workout to Wednesdays so that I get a full rest day before it. It's my "A day" for OAC strength work, so want to be fresher if possible.
Moving the previous Tuesday workout to Wednesdays so that I get a full rest day before it. It's my "A day" for OAC strength work, so want to be fresher if possible.
531
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 29, 2024, 07:16:08 am »
29-01-24
BW: 74.5kg
Seated Leg Curl
96x9 + 82x9 + 68x11 + 61x17
Cybex Hack
80 x 10, 10
HS Iso Inc
40 x 15, 13, 9
Inc Flye
15 x 13, 10
Panatta Lateral
65x8 + 55x8 + 45x8 + 40x6 + 35x5
New extension machine
60 x 10 [did not like this machine]
Cable OH Extension
30x10 + 25x8 + 20x7 +15x6 [prefer this to the machine I used in previous workouts, can get more stretch]
Dips
BW x 17+10+7
15 min x Incline Walk
Notes
Legs still sore from last workout, so was expecting this to be a bad session, but basically progress everywhere despite a new low weigh in, nice!
BW: 74.5kg
Seated Leg Curl
96x9 + 82x9 + 68x11 + 61x17
Cybex Hack
80 x 10, 10
HS Iso Inc
40 x 15, 13, 9
Inc Flye
15 x 13, 10
Panatta Lateral
65x8 + 55x8 + 45x8 + 40x6 + 35x5
New extension machine
60 x 10 [did not like this machine]
Cable OH Extension
30x10 + 25x8 + 20x7 +15x6 [prefer this to the machine I used in previous workouts, can get more stretch]
Dips
BW x 17+10+7
15 min x Incline Walk
Notes
Legs still sore from last workout, so was expecting this to be a bad session, but basically progress everywhere despite a new low weigh in, nice!
532
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2024, 04:36:15 pm »
30 min station bike today
533
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 27, 2024, 07:12:53 am »
27-01-24
BW - 74.9
Assited OAC
-20 x 1
-15 x 1
-25 x 2, 2, 2
20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 16
DB Pullover
27.5 x 14
Chest-supported DB Row
32.5 x 13
DB Kelso Shrug
32.5 x 15
DB Preacher
15 x 5
12.5 x 9, 8,8
BB Finger Curl
65 x 12, 9, 7
Abs
Notes
My adjustible DBs only go up to 32.5, but I don't mind doing higher reps for those things.
Making this Sat workout my "light" day re OAC, not allowing any meaningful rep slowdown etc, but rest the same as Tues.
BW - 74.9
Assited OAC
-20 x 1
-15 x 1
-25 x 2, 2, 2
20mm Grip Lifts
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 16
DB Pullover
27.5 x 14
Chest-supported DB Row
32.5 x 13
DB Kelso Shrug
32.5 x 15
DB Preacher
15 x 5
12.5 x 9, 8,8
BB Finger Curl
65 x 12, 9, 7
Abs
Notes
My adjustible DBs only go up to 32.5, but I don't mind doing higher reps for those things.
Making this Sat workout my "light" day re OAC, not allowing any meaningful rep slowdown etc, but rest the same as Tues.
534
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 26, 2024, 07:11:54 am »
26-01-24
BW - 75.1
Leg Curl
96x9 + 82x8 + 68x9 + 61x10
Cybex Hack Squat
80 x 8, 7
Reverse Nordic
+8x7 + BWx5
HS Iso Incline
40 x 13
40x10 + 35x6
Incline DB Flye
15 x 11, 8
Panatta Lateral
65x6 + 55x7 + 45x7 + 40x6 + 35x6
OH Machine Extension
30x10 + 25x7 + 20x5 + 15x6 + 10x6
Dips
BW x 15+9+6
Treadmill Incline Walk x 15 mins @~140hr
Notes
Gym got a new Cybex Hack so did that instead of leg press, think I prefer it.
BW - 75.1
Leg Curl
96x9 + 82x8 + 68x9 + 61x10
Cybex Hack Squat
80 x 8, 7
Reverse Nordic
+8x7 + BWx5
HS Iso Incline
40 x 13
40x10 + 35x6
Incline DB Flye
15 x 11, 8
Panatta Lateral
65x6 + 55x7 + 45x7 + 40x6 + 35x6
OH Machine Extension
30x10 + 25x7 + 20x5 + 15x6 + 10x6
Dips
BW x 15+9+6
Treadmill Incline Walk x 15 mins @~140hr
Notes
Gym got a new Cybex Hack so did that instead of leg press, think I prefer it.
535
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 23, 2024, 07:34:57 am »
23-01-24
BW: 75.7
Assisted OAC
-20 x 1
-10 x 1
-20 x 2, 2, 1, 1
20mm Pickups
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 14
DB Pullover
27.5 x 13
DB Preacher Curl
15 x 5
12.5 x 10, 8
BB Finger Curl
65 x 10, 8, 8
Chest-Supported DB Rear-Delt Row
32.5 x 13
Miscellanious ab stuff
Notes
Dietary averages for last week - 2370 kcal, 155g protein
BW: 75.7
Assisted OAC
-20 x 1
-10 x 1
-20 x 2, 2, 1, 1
20mm Pickups
50 x 1, 1
55 x 1, 1
57.5 x 1
45 x 14
DB Pullover
27.5 x 13
DB Preacher Curl
15 x 5
12.5 x 10, 8
BB Finger Curl
65 x 10, 8, 8
Chest-Supported DB Rear-Delt Row
32.5 x 13
Miscellanious ab stuff
Notes
Dietary averages for last week - 2370 kcal, 155g protein
536
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 23, 2024, 07:33:30 am »Overshot the cals by about 500 yesterday but woke up lighter. Weird.
Happens to me too! I usually attribute to one of two reasons: (a) sometimes being in a deficit can just lead to water retention from stress, and having a higher cal day alleviates that; (b) when I overeat, it's often because I've had less fibre/less satiating food and more calorie dense things, so there's just less mass in the gut.
537
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 22, 2024, 07:47:33 am »
22-01-24
BW: 75.5
Leg Curl
96x6 + 82x8 + 68x10 + 61x14
Sissy LP
130 x 8
Reverse Nordic
+6kg x 8, 6
HS Iso Incline
40 x 11
40x9 + 35x6
Inc DB Flye
12.5 x 14, 11
Machine OH Extension
30x10 + 25x5 +20x5 +15x10 + 10x5
Panatta Machine Lateral
60x10 + 50x7 + 45x6 + 40x6 +35x6
Machine OHP
42.5 x 7 + 35x5
Dips
BW x 13+7+6
Notes
Felt sluggish going into this session, so did lots of drop sets to speed things up.
BW: 75.5
Leg Curl
96x6 + 82x8 + 68x10 + 61x14
Sissy LP
130 x 8
Reverse Nordic
+6kg x 8, 6
HS Iso Incline
40 x 11
40x9 + 35x6
Inc DB Flye
12.5 x 14, 11
Machine OH Extension
30x10 + 25x5 +20x5 +15x10 + 10x5
Panatta Machine Lateral
60x10 + 50x7 + 45x6 + 40x6 +35x6
Machine OHP
42.5 x 7 + 35x5
Dips
BW x 13+7+6
Notes
Felt sluggish going into this session, so did lots of drop sets to speed things up.
538
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 20, 2024, 07:47:03 am »
20-01-24
BW - 75.0
Assisted OAC
-20 x 1, 1, 1, 1, 1
20mm Grip Lift
50 x 1, 1
55 x 1, 1
40 x 25s hold
DB Pullover
27.5 x 10, 9+4
DB Preacher
15 x 5
12.5 x 10, 9, 7
10 x 16
BB Finger Curl
65 x. 11, 9, 9 + 60 x 5
Cable Crunch
50 x 10, 10
40 x 13
15 min stationary bike
Notes
Solid sesh. As noted, hamstrings and quads my sorest muscles from yesterday lol.
Everything after the chins done as a giant set where I just did whatever exercise felt ready, cba to record the exact sequencing.
BW - 75.0
Assisted OAC
-20 x 1, 1, 1, 1, 1
20mm Grip Lift
50 x 1, 1
55 x 1, 1
40 x 25s hold
DB Pullover
27.5 x 10, 9+4
DB Preacher
15 x 5
12.5 x 10, 9, 7
10 x 16
BB Finger Curl
65 x. 11, 9, 9 + 60 x 5
Cable Crunch
50 x 10, 10
40 x 13
15 min stationary bike
Notes
Solid sesh. As noted, hamstrings and quads my sorest muscles from yesterday lol.
Everything after the chins done as a giant set where I just did whatever exercise felt ready, cba to record the exact sequencing.
539
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 19, 2024, 06:26:16 am »
19-01-24
BW - 75.7
Seated Leg Curl
96x7 + 82x7 + 68x13 + 61x10 + 54x10
A Sissy Leg Press
135 x 5
120 x 5
B LP Calves
120 x 33
140 x 20
HS Iso Incline
40 x 10, 8
35 x 9
Incline DB Flye
10 x 19
12.5 x 13
A Cable Lateral
12.5 x 12, 10, 9
B Cable OH Tricep Ext
27.5 x 11, 9, 8
Future Lateral Raise Machine
9x10 + 7x8
OH Tri Machine
25x8 + 20x5
Dips
BW x 13+8+6
Notes
Even with this lower volume, my legs felt less recovered than upper body. Has been that way for a while. Didn't feel full strength on the leg curls or the leg press. Don't mind not having to do more, just noting the surprise element of it.
BW - 75.7
Seated Leg Curl
96x7 + 82x7 + 68x13 + 61x10 + 54x10
A Sissy Leg Press
135 x 5
120 x 5
B LP Calves
120 x 33
140 x 20
HS Iso Incline
40 x 10, 8
35 x 9
Incline DB Flye
10 x 19
12.5 x 13
A Cable Lateral
12.5 x 12, 10, 9
B Cable OH Tricep Ext
27.5 x 11, 9, 8
Future Lateral Raise Machine
9x10 + 7x8
OH Tri Machine
25x8 + 20x5
Dips
BW x 13+8+6
Notes
Even with this lower volume, my legs felt less recovered than upper body. Has been that way for a while. Didn't feel full strength on the leg curls or the leg press. Don't mind not having to do more, just noting the surprise element of it.
540
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 19, 2024, 06:21:18 am »Very high heart rate after every set. After the squat sets I had ~165 heart rate with dizziness. Even while moving around in the gym after a few minutes my heart rate was ~135 or so. I need some input on how you guys have your heart rate immediately after 5-rep sets and after a few minutes.
I don't have data from a watch, but this lines up with my experience after near-failure sets on heavy leg things like RDLs/Squats/Leg Press etc.