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Messages - Joe

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661
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.

662
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.

663
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.

664
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!

665
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 28, 2024, 04:36:15 pm »
30 min station bike today

666
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.

667
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.

668
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

669
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 23, 2024, 07:33:30 am »
Quote from: Coges on January 22, 2024, 04:08:19 pm
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.

670
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.

671
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.

672
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.

673
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 19, 2024, 06:21:18 am »
Quote from: Raptor on January 18, 2024, 09:32:28 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.

674
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 17, 2024, 09:46:48 am »
17-01-24

Cardio -- 25 mins on bike, moderate then last min all out.

675
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 16, 2024, 07:26:26 am »
16-01-24

Assisted OAC
-10 x 1
-25 x 1, 1, 1

DB Pullover
25 x 12, 11

BB Row
90 x 10, 7

20mm Grip Lifts
50 x 1, 1
55 x 1, 1
40 x 15, 12

DB Preacher
15 x 4
12.5 x 7, 6
10 x 13

BB Finger Curl
60 x 16, 13, 9, 8, 6

Cable Crunch
45 x 12, 9
40 x 11, 8

Notes

Surprisingly back still kind of sore from Friday, and I think something from yesterday made my biceps sore, maybe the flyes? Surprising. Anyway, decent sesh.

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