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Messages - Joe

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571
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2025, 07:58:49 am »
23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.

572
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 22, 2025, 07:40:35 am »
21-02-25

Run - 5.5k, 25:53

22-02-25

Run - 6.17k, 36:12

Notes

Short slightly faster one just to get something in, leaving me feeling a little crappy for today's run. Ah well lol, first back-to-back runs in a while.

573
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 19, 2025, 12:42:33 pm »
Quote from: LBSS on February 19, 2025, 11:03:05 am
it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

i'd legit been on tenterhooks re your situation, so i'm glad to hear you've kept your job, even if everything else around it is borked

574
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 19, 2025, 12:39:52 pm »
18-02-25

Run - 7.2km, 41:56

19-02-25

Rev Lunge
120 x 5

Lateral
25 x 14, 12

Chin
+55 x 7, 5

OHP
60 x 4
50 x 7 + 4 push presses

Fly
20 x 10 + 7 presses

Bike x 20 mins

Notes

Felt more into the running than the lifting lately, so been a bit of an effort to get into the gym. Not bad once I've started, though.  :ibsquatting:

575
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2025, 04:05:26 pm »
16-02-25

Run - 8.73km, 50:35

Notes

Literally conducted a 10 min phone call during this run without changing pace or feeling out of breath, so I'm pretty sure I am passing the talk test

576
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 14, 2025, 12:34:01 pm »
13-02-25

Cycle 20 mins

14-02-25

GM
90 x 6, 5

Nord
BW x 6, 5

Chin
+20 x 6, 5

Inc Fly
15 x 6, 5

light curls, extensions, laterals

Bike x 10 mins

Notes

Deload-type workout, tired.

577
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2025, 07:51:47 am »
12-02-25

Reverse Lunge
120 x 5, 3

Incline Fly
20 x 11, 10+14 presses

Lat Prayer
42.5 x 14, 10, 6

Pushdown
42.5 x 11, 9

Pushup
+20 x 10, 9

Notes

Need to rest so long between lunge sets bc the "off" leg does a surprising amount of work (i do all my left reps, rest a while, right reps. alternating within a set feels bad)

578
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 11, 2025, 11:20:13 am »
11-02-25

OHP
60 x 3
50 x 7, 6

Lateral Raise
20 x 12, 10

Hammer Incline Curl
20 x 13, 10

Stationary Bike x 15 mins

Notes

Hmm, tempted to make BW OHP a goal

579
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 10, 2025, 07:50:36 am »
10-02-25

Run - 7k, 42 mins

580
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2025, 07:49:23 am »
09-02-25

SLDL
120 x 6, 5

Rev Nord
30 x 6, 5

Chin
+55x9 + BWx14

Inc Fly
20x12 + 12 presses

Inc Curl
20 x 15 + 7

Tri
47.5 x 9

Bike x 15 mins

Notes

Easier to standardise ROM with SLDLs [stiff-legged deadliftts] than GMs, so might try those out for a while. Certainly felt like I was getting a better hamstring stretch from them.

581
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 08, 2025, 07:45:01 am »
08-02-25

Run - 7.83km, 47:55

582
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: February 06, 2025, 07:24:42 am »
Quote from: LBSS on February 05, 2025, 10:53:04 am
found out yesterday that i am 95% likely to get furloughed (i.e., placed on leave without pay) on february 14. there's a 3% chance that i keep my full-time post and a 2% chance that my position is terminated altogether. deep breaths.

ribs continue to improve: they are now just sore, no acute pain. really, really glad that they're healing in time for my ski trip, which starts this weekend! i'm not going to run before then, just in the interest of not pushing my luck with recovery. will do some walking today, probably outside as i'm taking a sick day and so will have time during the day for it.

yikes, fingers crossed for you man! hope you can at least fully enjoy the ski trip

583
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2025, 07:19:25 am »
06-02-25

Reverse Lunge
120 x 5

Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5

Deficit Pushup
+20 x 15, 11 +BWx11

Incline Curl
20 x 16, 12

EZ Tricep
47.5 x 8, 5

Side Bend
50 x 8, 6

10 min bike

Notes

Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.

Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.

584
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 04, 2025, 07:42:03 am »
04-02-25

Chin
55 x 7, 6
40 x 9 + BWx10

Inc Fly
20 x 11, 9, 6 + 11

GM
110 x 10, 7

Rev Nord
27.5 x 9, 7

Inc Curl
20 x 12, 10

Tricep
47.5 x 9, 6

Notes

For last few sessions getting into the low bar position has been a bit uncomfortable. Occured to me that flyes are basically a pec stretch. Swapping order made GMs way more comfortbale, love easy wins like that.

585
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 02, 2025, 10:20:01 am »
02-02-25

Run - 7.06k, 42:21

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