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Messages - Joe

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586
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 26, 2024, 07:09:52 am »
26-02-24

BW - 72.6

A - Barbell Good Morning
80 x 13, 12
90 x 6

B - Reverse Nordic
+10 x 9, 8

Lengthened Leg Extension
17 x 12 + 15 x 6

HS Incline (white one)
55 x 18
60 x 11 + 55 x 6

DB Flye
10 x 13, 10

OH Cable Ext
25x11 + 20x7 +15x6 + 10x7 +7.5x8

Lateral
11x10 + 9x8 + 7x9 + 6x8 + 5x9

Dips
BW x 22 + 10 + 7 + 5

20 min stationary bike

Notes

Smith machien was taken. Preferred the feel of barbell GMs anyway, although the Smith variant seems to be very trendy in bbing online circles these days. Rev Nordics I prefer to sissy squats bbc easier to be consistent with form/more stable.

587
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 24, 2024, 01:08:01 pm »
24-02-24

BW - 72.7

Assisted OAC
-20 x 1
-10 x 1

Eccentric OAC
BW x 11s + 7s
BW x 8s

Incline Hammer Curl
20x12 + 15x9 + 12.5x8

BB Finger Curl
70 x 13
70x9 + 60x10+7+5

Notes

Busy weekend, abbreviated workout. Still in the 72s to my surprise, so that's nice.

OAC eccentrics feel brutal lol, but very happy to get over 10s on first attempt. Was LRLR for that first set.

588
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 23, 2024, 07:36:17 am »
23-02-24

BW - 72.6

Leg Curl
75 x 22
75 x 14+5+5

Hack Squat
95 x 9 + 80 x 6 + Sissy Sq x 9

Super Incline
45 x 14
45 x 9 + 35 x 7

DB Flye
10 x 12, 9

Cable OH Extension
50x10 + 40x6 + 35x5 + 30x5

Lateral
65x8 + 55x8 + 50x8 + 45x8 + 40x6

Dips
BW x 21+8+6

15 mins incline walk

Notes

Was 72.4 yesterday. I still think I will be ~73 tomorrow. Tues/Wed/Thur all slightly anomalous. Tue/Wed dinner was more calories dense/lower volume than usual, and last night I had more liquid calories than usual, so think "true" stable weight is a bit higher. Anyway, am definitely getting to the phase where I transition into being actually lean (at least relative to my own set point, etc), and am starting to feel hungry more often. Still got energy and lifting is going well, but just noting it.

Not hungover today (liquid calories), but felt a little less than 100%, so reduced volume slightly. Strength still there.

Thin I will reduce load on the leg curls like I did today -- think to move the 96 weight I don't get into as good of a stretched position, and it becomes like a "seated lying leg curl" which defeats the point.

Very happy to get 95 for 9 reps on hacks.

589
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 21, 2024, 07:26:13 am »
21-02-24

BW - 72.5 [lolwut]

Assisted OAC
-20 x 1
-12.5 x 1
-5 x 1 [easy on left, RPE 10 on right]
-17.5 x 2, 2, 2

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1
55 x 3, 2, 2

DB Row + Kelso Shrug
32.5 x 20+7, 12+6

DB Pullover
30 x 11

Incline Hammer Curl
20 x 9
17.5 x 10

DB Preacher
12.5 x 8 + 5

BB Finger Curl
70 x 10, 7

Abs

Notes

That's ties the least assistance I've ever done an OAC with, but last time I did a -5kg one I was ~69kg and not actively cutting. Optimism grows.

Losing weight faster while eating the same kcal as at the start of the diet, weight loss is so weird and unpredictable. Still, confident it's mostly fat since lifts are staying stable or progressing, and my daily protein intake is generally >150g, so the core boxes are being checked.

590
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 20, 2024, 07:29:36 am »
20-02-24

BW - 73.0

Stationary bike 50 mins


591
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 19, 2024, 07:49:57 am »
19-02-24

BW - 73.4

A - Smith Machine Good Morning
80 x 9
70 x 11
70 x 8 + 60 x 5

B - Sissy Squat
+10 x 10, 9
+10 x 7 + BW Reverse Nordic x 8

HS Iso Incline
45 x 14
45 x 11 + 35 x 9 + 30 x 7

Flat DB Flye
10 x 10, 9 [angle feels like it allows me to get a deeper stretch than incline, also going up higher hence rep dropoff. easier to track if i do the full rom]

OH Cable Extension
23x16 + 18x7 + 13x7 + 8x8 + 6x9 [the drop off here is so stark -- anyway feel a much better connection/pump/etc than the machine, for whatever reason]

Lateral
65x11 + 55x10 + 45x10 + 40x8 + 35x8 + 30x6

Dips
BW x 20 + 9 + 6

20 mins cardio [half moderate incline walking, half fairly intense on elliptical]

Notes

Was kind of dreading this workout, but went well. Going to do one day where I do GMs + sissy squat super set, then the other day the leg curl + hack squat. Make sure I hit the rectus femoris with the sissies and glutes with GMs, then the bicep femoris gets some love with the leg curls.

Last week I averaged like ~2450 kcal because of birthday + Chinese New Year, hence sticking in the mid-high 73s. Back to pushing this week. Goal is ~69kg. Abs are starting to come in. It's funny, I get veins in my lower abs before I get a six proper defined six pac. Also my ass always holds fat so long lol. My arms looked gnarly in the gym lighting with the tricep and delt pump today though  :P

592
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 17, 2024, 12:02:55 pm »
17-02-24

BW - 73.8

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

20mm Grip
50 x 1, 1
55 x 1, 1
50 x 7

DB Pullover
30 x 12

Hammer Incline Curl
17.5 x 14, 7

Notes

felt meh, got it done in abbreviated fashion

593
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 16, 2024, 09:49:55 am »
16-02-24

BW - 73.3

Seated Leg Curl
96x13 + 82x13 + 75x10 + 68x10 + 61x18

Hack Squat
90 x 10, 8

Super Incline [yet another machine, this one gives the best stretch]
45 x 12, 9, 7

Incline Flye
15 x 13, 10

Panatta Lateral
65x10 + 60x8 + 50x8 + 45x8 + 40x6 + 35x8

Overhead Cable Extension
couldn't be bothered to write down exactly what I did, but it was 4 drop sets to failure, think I prefer just using a cable setup to the machine I'd been on previously

Dips
BW x 16+8+7

20 min incline walk


594
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 14, 2024, 07:50:59 am »
14-02-24

BW - 73.6

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1 [better than last week]
-17.5 x 2, 2

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

Row -> Shrug superet
32.5 x 19 + 9

DB Preacher
15 x 6 [PR]
12.5 x 11

Hammer Incline
17.5 x 11, 9

BB Finger Curl
70 x 11, 7

Abs [sequence, for refrence, is standing ab wheel to ~failure -> kneeling ab wheel to ~failure -> weighted crunch to ~failure]

Notes

Felt v tired. Underground was busted last night so had to walk an extra like 10k steps compared to normal. Still sore from Monday.

595
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 13, 2024, 07:29:16 am »
13-02-24

BW - 73.6

Stationary bike 45 mins [bit higher intensity this time, though my bike's screen display is busted so I have no idea what the actual output was]

Notes

Well, the higher RPE + sissy squats had the intended effect, and my quads are like 8/10 sore today, love it.

596
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 12, 2024, 09:23:02 am »
12-02-24

BW - 73.9

Leg Curl
96x12 + 82x11 + 75x11 + 68x12 + 61x14

Cybex Hack
85 x 12, 10 + Sissy Squat x 8 immediately after second set

HS Incline [the less recently-used one]
45 x 12, 10 + 35 x 11

Incline Flye
15 x 14, 11

OH Extension
35x10 + 30x8 + 25x6 + 20x8 + 15x8

Panatta Lateral
65x8 + 60x7 + 55x6 + 45x6 + 40x8

Dips
BW x 20 + 8 + 6

Elliptical x 16 mins [@average of 9 METs]

597
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 10, 2024, 12:20:25 pm »
10-02-24

BW - 73.5 [!!!]

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-20 x 3, 2


20mm grip
50 x 1, 1
55 x 1, 1
60 x 1
50 x 6, 5

DB Row
32.5 x 17

Kelso Shrug
32.5 x 19

Preacher
15 x 5
12.5 x 10

Incline Hammer
17.5 x 10, 8

Abs

Stationary bike - 15 mins, last min all out

Notes

Well, that's a low weigh in. Celebrating Chinese New Year with my wife today, so lots of food and not too concerned about diet, so tomorrow will probably not be another sub 74 weigh in.

598
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 09, 2024, 07:32:41 am »
09-02-24

BW - 74.1

Leg Curl
96x12 + 82x11 + 75x9 + 68x11 + 61x13

Cybex Hack
85 x 9, 9 [should maybe push the RPE a bit harder here]

Incline Machine
55 x 11 9
50 x 10

Incline Fly
15 x 13, 11 [think I had been cutting ROM a bit previously, hence drop off here]

Future Lateral
10x10 + 9x7 + 8x7 + 7x7 + 6x7

OH Ext Machine
35x10 + 30x7 +25x8 + 20x8 + 15x10

Dips
BW x 20 + 8 + 6

10 mins elliptical [~170bpm] + 10 mins incline walk

Notes

"Worst" workout in a while but still solid. Attributing that to poor sleep last few days plus the recent weight drop.

Pretty easy to get heart rate to a tempo-ish level on the elliptical.

599
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 07, 2024, 07:07:03 am »
07-02-24

BW - 74.5

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-17.5 x 3, 2, 1

DB Pullover
30 x 12

DB Row
32.5 x 17

Kelso Shrug
32.5 x 16

20mm Grip
50 x 1, 1
55 x 1, 1
60 x 1 [easiest this has ever been]
50 x 10

DB Preacher
12.5 x 10, 9

DB Incline Hammer
15.7 x 9, 7

BB Finger Curl
70 x 10, 8

Abs

Notes

Chins felt relatively meh, but everything else felt strong, dunno what to make of that.

600
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: February 06, 2024, 07:11:56 am »
06-02-24

BW - 74.5

40 min stationary bike

Notes

On top of wanting to get lean for funsies and for one arm chin goals, I had also started to have some higher BP numbers (in the mid-high 120s cystolic) pretty regularly, but I'm now regularly in the low-mid 110s, so that's nice! Glad it only took a few kg of loss to get there.

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