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Messages - Joe

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661
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

Quote from: LBSS on April 10, 2020, 12:16:46 pm
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!

662
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

663
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

664
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  :personal-record:
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

665
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  :personal-record:
+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)

666
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

667
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

668
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...

669
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)

670
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

671
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 31, 2020, 12:02:08 pm »
30-03-20

Morning BW - 67.5
Workout BW - 68.1

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+24 x 1
+40 x 3  :personal-record:
+29 x 4, 4

Pinch Block
8 x 5s, 5s
10.5 x 3s
13 x 3s
16 x 3s, 4s, F (hrm?)
13 x 10s, 12s, 10s, 10s, 10s

Part ROM standing Ab Wheel
BW x 5, 5, 5+7 kneeling

Notes

Slightly odd workout. Went for the triple at 40kg on a whim, was v hard but managed it. Don't really know why I failed the pick up the 16kg on that one set of pinched, but felt okay overall on them.

Ab wheel progressing nicely.

Pushups + maybe hangs + some cardio-ish stuff tomorrow.

Interested by morning vs workout weight disparity today, they've been pretty similar to each other in general til now.

Diet

Kcal - 1800
Prot - 130g

672
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 30, 2020, 01:56:00 pm »
30-03-20

Morning BW - 67.4 (!)
Kcal - 1600
Prot - 120g

Notes

Weight continues to go down pretty fast, but I don't feel weak/hungry, etc., so not too concerned. Could probably safely be eating like 1800-2100kcal, but I don't see the reason to as long as I'm feeling okay?

Sleep has been bad, lately, though this predates the calorie restriction. Haven't been able to sleep past like 7am, even when there's no need to be up, for ages. So, skipped workout today to nap, 3 days off is fine. Tmrw a big sesh + feeling a bit more rested, I hope.

673
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 29, 2020, 06:24:07 am »
28/03/20

Morning BW - 68.0
Kcal - 1650
Prot - 100g

29/03/20

Morning BW - 67.7
Kcal - 1500
Prot - 133g

well that's a big drop. wasn't very hungry yesterday so the kcals were low, esp as i was pretty sedentery. same is likely to happen today.

Edit: calculated wrong kcal for yesterday (input cooked rather than dry lentils so underestimated that a bunch).


https://www.youtube.com/watch?v=g82MXEJC3NI

^^^ the above makes me think I should try to pump up the protein more, hard without just going super shake heavy when on a veggie diet, but might be worth trying

674
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 27, 2020, 02:03:52 pm »
Morning BW - 68.4
Workout BW - 68.2

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+32 x 1
+35.75 x 2, 2, 2, 2

KB OHP
8 x 5
16 x 14, 13

Ab Wheel
BW x 5, 5, 5

Notes

Solid. Feeling hungry, though.

Diet

Kcal - 1800
Protein - 100g

675
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: March 26, 2020, 01:27:30 pm »
Morning BW - 68.2
Workout BW - 68.2

Workout

Lattice warmup
pushups/jumping pullups/plank toe taps/arm swings
3/7 -> 7/3 repeaters on jug then 18mm

Deadhangs
HC@18mm
BW x 7s, 7s
HC@15mm
BW x 5s
+5 x 7s
+8 x 7s
+10.5 x 6s, 6s, 6s
BW x 10s, 10s, 10s, 10s

Pushups
BW x 16, 16, 16

+ 20 min fitness blender thing, mostly lunges and squat jumps intervals w/ gf  :derp:

Notes

good workout! nice to hangs without pullups/totally fresh. probably going to do pullups + core work tomorrow

nice to do interval/hiit/fitness blender stuff w/ gf + good to get more cardioish activity while mostly sitting about at home

Diet

Kcal - 1900
Protein - 105g

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