616
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 22, 2020, 06:01:01 am »
Just needed a little bit of a mental reset -- training resumes tmrw.
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617
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 14, 2020, 12:40:42 pm »
14-04-20
Morning BW - 66.5
Workout BW - 66.8
Workout
Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
OAC Lock-off 120*
BW x 5s, 5s
OAC Lock-off 90*
BW x 7s
OAC Negative
BW x 10s
Pullups
24 x 4
16 x 6
Half Crimp Hangs
18mm
BW x 5s,
15mm
BW x 5s
+8 x 5s
+13 x 11s, 10s
BW x 24s, 22s
One Arm Scap Pulls
BW x 10, 10, 10
Notes
bleh workout. that one eccentric killed me for the rest of it, though felt a little off from the start. Ah well, down weeks happen, esp. while dieting. scap pulls feeling more solid at least
yeah, i think we're basically in accord on doughnut views here. you don't get anything here that has what matches the iconic us doughtnut texture. i wish i could find some apple fritters.
Diet
Kcal - 1750
Prot - 130g
Morning BW - 66.5
Workout BW - 66.8
Workout
Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
OAC Lock-off 120*
BW x 5s, 5s
OAC Lock-off 90*
BW x 7s
OAC Negative
BW x 10s
Pullups
24 x 4
16 x 6
Half Crimp Hangs
18mm
BW x 5s,
15mm
BW x 5s
+8 x 5s
+13 x 11s, 10s
BW x 24s, 22s
One Arm Scap Pulls
BW x 10, 10, 10
Notes
bleh workout. that one eccentric killed me for the rest of it, though felt a little off from the start. Ah well, down weeks happen, esp. while dieting. scap pulls feeling more solid at least
jam doughnuts are misnamed, but that is still a good tip, thanks.
anyway, THESE are doughnuts:
god i miss autumn in the US.
yeah, i think we're basically in accord on doughnut views here. you don't get anything here that has what matches the iconic us doughtnut texture. i wish i could find some apple fritters.
Diet
Kcal - 1750
Prot - 130g
618
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 14, 2020, 03:58:46 am »were they good doughnuts? because i still haven't had a truly good one outside the US. or even really seen/smelled one that looked promising.
if so, i demand details.
Not particularly, no. They were crosstown, which are basically just doughnut shaped cakes. I don't know why doughnuts in the UK are so bad.
Edit: imho the best readily available doughnuts in the uk are the sainsbury's 5 pack of jam doughnuts, which somehow only cost £0.80
619
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 13, 2020, 03:52:48 pm »
13-04-20
Morning BW - 66.1
Diet
Kcal - 2500
Prot - 80g
Notes
Lmao, not a banner day for eating. Wasn't really a fold/failure of adherence as such, but friend had a 6 pack of doughnuts delivered to us as a gift, and me and my gf felt bad at not eating them, so i did my duty there, haha. Carb fest, basically. Back on course tmrw, when hopefully can use those carbs for a great workout
Morning BW - 66.1
Diet
Kcal - 2500
Prot - 80g
Notes
Lmao, not a banner day for eating. Wasn't really a fold/failure of adherence as such, but friend had a 6 pack of doughnuts delivered to us as a gift, and me and my gf felt bad at not eating them, so i did my duty there, haha. Carb fest, basically. Back on course tmrw, when hopefully can use those carbs for a great workout
620
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 12, 2020, 12:37:07 pm »
12-04-20
Morning BW - 66.4
Workout BW - 66.2
Workout
Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 7s
18.5 x 2s
16 x 5s, 7s, 5s, 7s, 5s
Fingertip Pinch
8 x 16s, 16s
Pushups
BW x 7
+8 x 5
+16 x 9, 9, 9
KB OHP
8 x 5
16 x 11, 11
Notes
The pinch is very technique/set up/sweat dependent, hence the up and down on the 16 holds.
Fingertip holds (only using the last section of fingers/thumb rather than getting as much I can on there) felt good, might make them the primary pinch for a while. Less skin stress that way, too.
Sleep hasn't been great lately, as it gets warmer, so felt a bit flat this workout. A little constipated, too, alas.
Diet
Kcal - 1450
Prot - 105g
Morning BW - 66.4
Workout BW - 66.2
Workout
Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 7s
18.5 x 2s
16 x 5s, 7s, 5s, 7s, 5s
Fingertip Pinch
8 x 16s, 16s
Pushups
BW x 7
+8 x 5
+16 x 9, 9, 9
KB OHP
8 x 5
16 x 11, 11
Notes
The pinch is very technique/set up/sweat dependent, hence the up and down on the 16 holds.
Fingertip holds (only using the last section of fingers/thumb rather than getting as much I can on there) felt good, might make them the primary pinch for a while. Less skin stress that way, too.
Sleep hasn't been great lately, as it gets warmer, so felt a bit flat this workout. A little constipated, too, alas.
Diet
Kcal - 1450
Prot - 105g
621
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 11, 2020, 12:32:17 pm »
11-04-2020
Morning BW - 66.3
Notes
Taking a rest day. Sore AF from yesterday, and fingers need a break. Had a nap instead of working out, can recommend. Will workout tmrw.
Diet
Kcal - 1675
Prot - 115g
ah nice one. Read the article, good description of what's going on, I think!
Morning BW - 66.3
Notes
Taking a rest day. Sore AF from yesterday, and fingers need a break. Had a nap instead of working out, can recommend. Will workout tmrw.
Diet
Kcal - 1675
Prot - 115g
reminds me of an old lyle mcdonald piece about the weird non-linearity of weight loss: "of whooshes and squishy fat."
ah nice one. Read the article, good description of what's going on, I think!
622
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 10, 2020, 11:48:20 am »
10-04-20
Morning BW - 66.0
Workout BW - 66.5
Workout
Warmup
Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
120* OAC Lock-off
BW x 4s, 4s
90* OAC Lock-off
BW x 6s, 6s, 6s
+2.5kg x 5s
+3.75 x 4s
One Arm Scap Pulls
BW x 7, 7 [left weaker/less stable than right]
+8 x 5
Half Crimp Hangs
18mm
BW x 5s
15mm
BW x 5s
+8 x 5s
+13 x 5s
+16 x 5s
+18.5 x 5s [basically maximal]
+13 x 8s, 8s
BW x 15s, 15s
Kneeling Ab Wheel
+8 x 5 [hard, bad rom!]
+5 x 6, 6
BW x 12
Notes
Very low BW this morning, wow. Big drop last couple of days after feeling semi-stalled last week
Lock offs felt pretty good at 90*, not so good at 120*, need to get stronger in that bottom portion. Even weighted was pretty relaxed at 90*, which is fun.
Including one arm scap pulls to hopefully help round out the weakness at the bottom. Haven't have shoulder pain since doing pushups/OHP/pushback/ab wheel regularly, since I think they're all really good for shoulder stability, but the scap pulls reminded me that my left shoulder still has a way to go to get left arm fully up to snuff.
Think the ab wheel w/ weight in backpack is really hard for the amount of weight added, because the weight sits at the bottom of the backpack, so is right over my hips/lower back, so loading specifically at the least advantageous point. That's good, lots of time to progress them then!
Diet
Kcal - 1550
Prot - 145g
Morning BW - 66.0
Workout BW - 66.5
Workout
Warmup
Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
120* OAC Lock-off
BW x 4s, 4s
90* OAC Lock-off
BW x 6s, 6s, 6s
+2.5kg x 5s
+3.75 x 4s
One Arm Scap Pulls
BW x 7, 7 [left weaker/less stable than right]
+8 x 5
Half Crimp Hangs
18mm
BW x 5s
15mm
BW x 5s
+8 x 5s
+13 x 5s
+16 x 5s
+18.5 x 5s [basically maximal]
+13 x 8s, 8s
BW x 15s, 15s
Kneeling Ab Wheel
+8 x 5 [hard, bad rom!]
+5 x 6, 6
BW x 12
Notes
Very low BW this morning, wow. Big drop last couple of days after feeling semi-stalled last week
Lock offs felt pretty good at 90*, not so good at 120*, need to get stronger in that bottom portion. Even weighted was pretty relaxed at 90*, which is fun.
Including one arm scap pulls to hopefully help round out the weakness at the bottom. Haven't have shoulder pain since doing pushups/OHP/pushback/ab wheel regularly, since I think they're all really good for shoulder stability, but the scap pulls reminded me that my left shoulder still has a way to go to get left arm fully up to snuff.
Think the ab wheel w/ weight in backpack is really hard for the amount of weight added, because the weight sits at the bottom of the backpack, so is right over my hips/lower back, so loading specifically at the least advantageous point. That's good, lots of time to progress them then!
Diet
Kcal - 1550
Prot - 145g
623
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 09, 2020, 10:31:28 am »
09-04-20
Morning BW - 66.5
Notes
Rest day today.
Have to say, despite low calories, recovery has been really good lately. I think that's probably mostly to do with really focussing on protein intake, can imagine I was usually just getting like 50g a day, maybe 70 on days I had a shake, before this.
Diet
Kcal - 1610
Prot - 120g3
Morning BW - 66.5
Notes
Rest day today.
Have to say, despite low calories, recovery has been really good lately. I think that's probably mostly to do with really focussing on protein intake, can imagine I was usually just getting like 50g a day, maybe 70 on days I had a shake, before this.
Diet
Kcal - 1610
Prot - 120g3
624
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 08, 2020, 12:24:21 pm »
08-04-20
Morning BW - 67.0
Workout BW - 67.2
Workout
Warmup
Pinch
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 6s, 6s
17.25 x 3s, 3s, 3s
13 x 20 + 13 [i.e 20R20L13R13L no rest)
Pushups
BW x 8
+8 x 5
+16 x 9, 9, 8
KB OHP
8 x 5
16 x 10, 10
Ab Wheel
BW x 5, 5, 5 + 10
Notes
Hard, but good, workout. Nice to move to a new weight on pinches
Diet
Kcal - 1350 [ish, mum brought me some food for passover (in a quarantine compliant manner, worry not), not sure calories, but was just chicken soup + stuff for dinner, so kcals pretty light i think]
Prot - 135g
Morning BW - 67.0
Workout BW - 67.2
Workout
Warmup
Pinch
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 6s, 6s
17.25 x 3s, 3s, 3s
13 x 20 + 13 [i.e 20R20L13R13L no rest)
Pushups
BW x 8
+8 x 5
+16 x 9, 9, 8
KB OHP
8 x 5
16 x 10, 10
Ab Wheel
BW x 5, 5, 5 + 10
Notes
Hard, but good, workout. Nice to move to a new weight on pinches
Diet
Kcal - 1350 [ish, mum brought me some food for passover (in a quarantine compliant manner, worry not), not sure calories, but was just chicken soup + stuff for dinner, so kcals pretty light i think]
Prot - 135g
625
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 07, 2020, 11:46:48 am »
07-04-20
Morning BW - 66.9
Workout BW - 66.9
Workout
Lattice warmup
Pullup
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
+45.9 x 1
+52.5 x 1
+53.6 x F (got to about half way)
Fiddled around with some lockoffs too
Half Crimp Deadhangs
18mm
BW x 5s, 5s
15mm
BW x 5s
+5 x 5s, 10s, 10s
+10.5 x 10s, 7s
BW x 18s, 15s, 15s
Notes
Well, that's a pretty big PR. Failed on the 1.8xBW attempt, but hit 1.785, so am pretty happy with that. Should start to work OAC stuff on alternate pulling days, now, as I guess the strength is there.
The weird numbers for the higher weight pullups are because i got them by measuring total BW on a scale while loaded, so 119.4 was highest successful weight I managed. If I can keep that total aroudn 120kg while dropping closer to 60kg (probs not getting passed like 63-64), then I'll be golden.
Diet
Kcal (yesterday) - 1650 (1650)
Prot (yesterday - 105g (115g)
Morning BW - 66.9
Workout BW - 66.9
Workout
Lattice warmup
Pullup
BW x 3
+8 x 2
+16 x 1
+32 x 1
+40 x 1
+45.9 x 1
+52.5 x 1
+53.6 x F (got to about half way)
Fiddled around with some lockoffs too
Half Crimp Deadhangs
18mm
BW x 5s, 5s
15mm
BW x 5s
+5 x 5s, 10s, 10s
+10.5 x 10s, 7s
BW x 18s, 15s, 15s
Notes
Well, that's a pretty big PR. Failed on the 1.8xBW attempt, but hit 1.785, so am pretty happy with that. Should start to work OAC stuff on alternate pulling days, now, as I guess the strength is there.
The weird numbers for the higher weight pullups are because i got them by measuring total BW on a scale while loaded, so 119.4 was highest successful weight I managed. If I can keep that total aroudn 120kg while dropping closer to 60kg (probs not getting passed like 63-64), then I'll be golden.
Diet
Kcal (yesterday) - 1650 (1650)
Prot (yesterday - 105g (115g)
626
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 05, 2020, 01:15:54 pm »
05-04-2020
Morning BW - 67.2
Workout
took a page out of adarq's book and did 300 walking lunges, more or less non stop. Took 11:42.
Notes
Happy to see the needle move on BW. Think it's probably because I had a good bowel movement this morning, haha.
Diet
Kcal - 1600
Prot - 115g
Morning BW - 67.2
Workout
took a page out of adarq's book and did 300 walking lunges, more or less non stop. Took 11:42.
Notes
Happy to see the needle move on BW. Think it's probably because I had a good bowel movement this morning, haha.
Diet
Kcal - 1600
Prot - 115g
627
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2020, 12:57:30 pm »
04-04-20
Morning BW - 67.4
Workout BW - 67.1
Workout
Lattice repeater hang warmup
Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 5s
Pinch Reps
16 x 3, 3, 3, 2
Pinch Hold
13 x 11s, 11s, 11s
Pushups
BW x 5
+8 x 12
+13 x 10, 10
KB OHP
8 x 5
16 x 9, 9
Hollow Body Holds
BW x 25s, 25s, 25s
Notes
Weighted the pushups with weights in a backpack. I get bored doing the higher reps, so that was nice. Also good to do the OHPs after a bit of fatigue from the pushups for same reason, doing unilateral stuff for 14+ reps is tedious, esp with something so core demanding as OHPs, so being tired when I do them makes that more my style.
Pinch stuff coming along v slowly, but, again, last two sessions have been done immediately day after a demanding hang sesh, so that's more or less expected.
Diet
Kcal - 1700
Prot - 125g
Morning BW - 67.4
Workout BW - 67.1
Workout
Lattice repeater hang warmup
Pinch Holds
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 5s
Pinch Reps
16 x 3, 3, 3, 2
Pinch Hold
13 x 11s, 11s, 11s
Pushups
BW x 5
+8 x 12
+13 x 10, 10
KB OHP
8 x 5
16 x 9, 9
Hollow Body Holds
BW x 25s, 25s, 25s
Notes
Weighted the pushups with weights in a backpack. I get bored doing the higher reps, so that was nice. Also good to do the OHPs after a bit of fatigue from the pushups for same reason, doing unilateral stuff for 14+ reps is tedious, esp with something so core demanding as OHPs, so being tired when I do them makes that more my style.
Pinch stuff coming along v slowly, but, again, last two sessions have been done immediately day after a demanding hang sesh, so that's more or less expected.
Diet
Kcal - 1700
Prot - 125g
628
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 04, 2020, 06:54:40 am »
lmao weighted 67.4kg again this morning, don't rly want to eat less but guess i might have to...
629
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 03, 2020, 12:43:54 pm »
03/04/2020
Morning BW - 67.4
Workout BW - 67.0
Workout
Pullups
BW x 3
+8 x 2
+16 x
+32 x 1
+37 x 2, 2, 2, 2, 2
Lattice repeater warmup
Deadhangs
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+5 x 5s
+8 x 5s
+10.5 x 5s
+13 x 5s, 5s, 5s
HC@18mm
BW x 21s
Ab Wheel
BW x 5, 5, 5 + 8
Notes
Solid. Was a little frustrated that BW had stalled despite low cals, but that workout weigh-in tells a different story. Wasn't dehydrated or anything, either, afaik. We'll see what next couple days hold on that front.
Tempted to try a pullup 1rm soon.
Diet
Kcal (yesterday) - 1575 (1500)
protein (yesterday) - 120g (80g)
Morning BW - 67.4
Workout BW - 67.0
Workout
Pullups
BW x 3
+8 x 2
+16 x
+32 x 1
+37 x 2, 2, 2, 2, 2
Lattice repeater warmup
Deadhangs
HC@18mm
BW x 5s
HC@15mm
BW x 5s
+5 x 5s
+8 x 5s
+10.5 x 5s
+13 x 5s, 5s, 5s
HC@18mm
BW x 21s
Ab Wheel
BW x 5, 5, 5 + 8
Notes
Solid. Was a little frustrated that BW had stalled despite low cals, but that workout weigh-in tells a different story. Wasn't dehydrated or anything, either, afaik. We'll see what next couple days hold on that front.
Tempted to try a pullup 1rm soon.
Diet
Kcal (yesterday) - 1575 (1500)
protein (yesterday) - 120g (80g)
630
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 01, 2020, 12:31:56 pm »
01-04-20
Morning BW - 67.4
Workout BW - 67.6
Workout
Lattice warmup/hangs
Hangs
HC@18mm
BW x 5s, 5s
HC@15mm
BW x 5s
+5 x 10s, 10s, 10s, 10s
BW x 15s
Pushups
BW x 17, 17, 15
Hollow Body Holds
BW x 25s, 20s, 20s
Diet
kcal - 1700
prot - 115g
Morning BW - 67.4
Workout BW - 67.6
Workout
Lattice warmup/hangs
Hangs
HC@18mm
BW x 5s, 5s
HC@15mm
BW x 5s
+5 x 10s, 10s, 10s, 10s
BW x 15s
Pushups
BW x 17, 17, 15
Hollow Body Holds
BW x 25s, 20s, 20s
Diet
kcal - 1700
prot - 115g