616
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 11, 2025, 01:49:04 pm »
10-01-25
Run - 5.9k, 35 mins
Notes
have a cold again ffs
Run - 5.9k, 35 mins
Notes
have a cold again ffs
Show Posts
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617
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 09, 2025, 10:44:14 am »
08-01-25
Run - 5.5k, 30 min
09-01-25
Good Morning
110 x 6, 5
Rev Nord
27.5 x 6, 5
Chin
55 x 8, 5 +35x8 + BWx9
Inc Fly
25 x 7, 6 + 13
Flat Hammer
17.5 x 6, 5
Tricep
47.5 x 6, 5
Lateral
22.5 x 14+9+7
Notes
Consistent rep scheme not deliberate, lol
Run - 5.5k, 30 min
09-01-25
Good Morning
110 x 6, 5
Rev Nord
27.5 x 6, 5
Chin
55 x 8, 5 +35x8 + BWx9
Inc Fly
25 x 7, 6 + 13
Flat Hammer
17.5 x 6, 5
Tricep
47.5 x 6, 5
Lateral
22.5 x 14+9+7
Notes
Consistent rep scheme not deliberate, lol
618
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 06, 2025, 11:41:08 am »
06-01-25
Reverse Lunge
115 x 4
Chin
55x7 + 35x8 + BWx8
Incline Fly
25 x 8 + Press 25 x 10+6
Flat Hammer
17.5 x 5
Incline Tris
42.5x11
Notes
Abs like 10/10 sore, probably from bracing for lat prayers.
Reverse Lunge
115 x 4
Chin
55x7 + 35x8 + BWx8
Incline Fly
25 x 8 + Press 25 x 10+6
Flat Hammer
17.5 x 5
Incline Tris
42.5x11
Notes
Abs like 10/10 sore, probably from bracing for lat prayers.
619
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 04, 2025, 07:26:55 am »
04-01-25
Good Morning
105 x 8, 6
Rev Nord
25 x 10, 8
Lat Prayer
40 x 9, 6 + 30 x 11
Incline Fly
25 x 7, 5 + 9 presses
Flat Hammer Curl
15 x 14
17.5 x 5
Incline EZ Extension
42.5 x 10, 8
Lateral
22.5 x 12+7+6+4
Good Morning
105 x 8, 6
Rev Nord
25 x 10, 8
Lat Prayer
40 x 9, 6 + 30 x 11
Incline Fly
25 x 7, 5 + 9 presses
Flat Hammer Curl
15 x 14
17.5 x 5
Incline EZ Extension
42.5 x 10, 8
Lateral
22.5 x 12+7+6+4
620
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 03, 2025, 07:49:59 am »
03-01-25
Run - 5.86km, 33:51s
Run - 5.86km, 33:51s
621
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 02, 2025, 07:32:52 am »
31-12-24
Run - 5.5k, 30:33
02-01-25
Reverse Lunge
110 x 5, 4
Incline Fly
25 x 6
22.5 x 10 + Inc Press x 11
Chin
65 x 4
55 x 6
40 x 9
Lying Lateral
15 x 10
12.5 x 13
10 x 16
Flat Hammer
15 x 12, 10
Incline EZ Tri Ex
42.5 x 9, 7
Deficit Pushup
+20 x 10
Run - 5.5k, 30:33
02-01-25
Reverse Lunge
110 x 5, 4
Incline Fly
25 x 6
22.5 x 10 + Inc Press x 11
Chin
65 x 4
55 x 6
40 x 9
Lying Lateral
15 x 10
12.5 x 13
10 x 16
Flat Hammer
15 x 12, 10
Incline EZ Tri Ex
42.5 x 9, 7
Deficit Pushup
+20 x 10
622
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 30, 2024, 07:39:05 am »
30-12-24
Good Morning
105 x 7, 6
Rev Nordic
+25 x 9, 7
Chinup
+55 x 8, 6
+40 x 8
Incline Fly
25 x 5
22.5 x 8 + Inc Press x 9
Hammer Curl
15 x 12, 10
12.5 x 10
Inc Tricep Extension
40 x 12, 10, 8
Lying Lateral
15 x 10
12.5 x 13
10 x 14
Good Morning
105 x 7, 6
Rev Nordic
+25 x 9, 7
Chinup
+55 x 8, 6
+40 x 8
Incline Fly
25 x 5
22.5 x 8 + Inc Press x 9
Hammer Curl
15 x 12, 10
12.5 x 10
Inc Tricep Extension
40 x 12, 10, 8
Lying Lateral
15 x 10
12.5 x 13
10 x 14
623
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 28, 2024, 09:03:12 am »
28-12-24
Run - 5.42k, 30:14
Run - 5.42k, 30:14
624
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 27, 2024, 07:29:28 am »
26-12-24
Run - 4.3k, 23:29 [just getting something in]
27-12-24
Reverse Lunge
105 x 5
100 x 5
Inc Fly
22.5 x 10, 8
Chin
+55 x 8, 6
Lying Lateral Raise
15 x 9
12.5 x 12
10 x 15
Inc EZ Tri Ext
40 x 12, 9
Flat Hammer Curl
15 x 11, 9
Run - 4.3k, 23:29 [just getting something in]
27-12-24
Reverse Lunge
105 x 5
100 x 5
Inc Fly
22.5 x 10, 8
Chin
+55 x 8, 6
Lying Lateral Raise
15 x 9
12.5 x 12
10 x 15
Inc EZ Tri Ext
40 x 12, 9
Flat Hammer Curl
15 x 11, 9
625
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 27, 2024, 07:27:41 am »
Just noticed you've been writing "Bicel" for a few weeks, lol
626
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 23, 2024, 07:46:53 am »
23-12-24
GM
105 x 6
100 x 7
Inc Fly
22.5 x 10, 8
Chin
55 x 7
40 x 9
Rev Nord
+25 x 7, 6
Flat Hammer Curl
15 x 10, 8
Incline EZ Tri Ext
37.5 x 15, 10
Notes
Motivation a bit low lately, just have some (exciting) stuff going on in life taking away some focus. Still keeping up a meaningful amount of exercise.
GM
105 x 6
100 x 7
Inc Fly
22.5 x 10, 8
Chin
55 x 7
40 x 9
Rev Nord
+25 x 7, 6
Flat Hammer Curl
15 x 10, 8
Incline EZ Tri Ext
37.5 x 15, 10
Notes
Motivation a bit low lately, just have some (exciting) stuff going on in life taking away some focus. Still keeping up a meaningful amount of exercise.
627
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 11:02:08 am »how are you loading them?
Barbell held on back in low bar position. Balance hasn't even vaguely been an issue, to my surprise. Like, this feels more stable than any BSS variation I've done.
628
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 20, 2024, 07:53:30 am »
18-12-24
Run - 33:51, 6.17km
20-12-24
1a Reverse Lunge
100 x 5
90 x 7
1a Inc Fly
22.5 8, 6
20 x 9
2a Chin
+55 x 7, 5
+40 x 9
2b Tri Ext
37.5 x 13, 10, 7
3a Flat Hammer Curl
15 x 9, 7
Reverse Nordic
+15 x 8, 6
Notes
Run felt tough, good lifting session. Reverse lunges were a great addition to this routine.
Run - 33:51, 6.17km
20-12-24
1a Reverse Lunge
100 x 5
90 x 7
1a Inc Fly
22.5 8, 6
20 x 9
2a Chin
+55 x 7, 5
+40 x 9
2b Tri Ext
37.5 x 13, 10, 7
3a Flat Hammer Curl
15 x 9, 7
Reverse Nordic
+15 x 8, 6
Notes
Run felt tough, good lifting session. Reverse lunges were a great addition to this routine.
629
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 17, 2024, 07:34:28 am »
17-12-24
Good Morning
100 x 11, 9
Flat Hammer Curl
15 x 9, 7
12.5 x 15
Lying Lateral
15 x 10
12.5 x 13
10 x 6
Notes
Still like 9/10 quad/glute soreness from those lunges. Totally wrecked. Pecs/lats/tris also sore, so just trained what felt ready.
Yup, best city in the world for range/variety of food imo. Amusingly, one weakness compared to London/NYC was actually range of Chinese cuisine. You have a lot of the local+Peranakan Chinese dishes, so lots of Teochew etc, and Cantonese is popular everywhere. But other regions (Xinjiang, Sichuan, Hunan) are better represented in the big Western metropolises. However, this is changing because big chain restaurants in China aren't making that much money internally, so they're expanding to nearby markets. Didn't avail myself of any for obvious, but was fun to hear about China economic stuff feeding into local food culture.
Good Morning
100 x 11, 9
Flat Hammer Curl
15 x 9, 7
12.5 x 15
Lying Lateral
15 x 10
12.5 x 13
10 x 6
Notes
Still like 9/10 quad/glute soreness from those lunges. Totally wrecked. Pecs/lats/tris also sore, so just trained what felt ready.
Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.
lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.
Yup, best city in the world for range/variety of food imo. Amusingly, one weakness compared to London/NYC was actually range of Chinese cuisine. You have a lot of the local+Peranakan Chinese dishes, so lots of Teochew etc, and Cantonese is popular everywhere. But other regions (Xinjiang, Sichuan, Hunan) are better represented in the big Western metropolises. However, this is changing because big chain restaurants in China aren't making that much money internally, so they're expanding to nearby markets. Didn't avail myself of any for obvious, but was fun to hear about China economic stuff feeding into local food culture.
630
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: December 15, 2024, 09:47:44 am »
15-12-24
Chin
+55x6 + 40x6 +20x7 + BWx8
Incline Fly
22.5x6 + 17.5x7 + 15x7 + 12.5x9
Reverse Lunge
90 x 9, 5
Incline EZ Tricep Ext
37.5 x 11+6+4
Flat Hammer Curl
15x8 + 12.5x7
Notes
Not gone for a run since getting back. Just not felt 100%, usually takes me a while to recover from a long trip. Felt high effort just getting in the 3 shortish lifing sessions tbh.
Chin
+55x6 + 40x6 +20x7 + BWx8
Incline Fly
22.5x6 + 17.5x7 + 15x7 + 12.5x9
Reverse Lunge
90 x 9, 5
Incline EZ Tricep Ext
37.5 x 11+6+4
Flat Hammer Curl
15x8 + 12.5x7
Notes
Not gone for a run since getting back. Just not felt 100%, usually takes me a while to recover from a long trip. Felt high effort just getting in the 3 shortish lifing sessions tbh.