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Messages - Joe

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721
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2024, 07:16:19 am »
31-08-24

Close Grip Bench
90 x 7, 5
80 x 9, 7

Overhead Cable Extension
15 x 12, 10, 9
12.5 x 15, 13

Incline Fly
15 x 11, 9, 8

Short-Long-Short Lateral Kas Set
17.5x20 + 10x11 + 17.5x11

Finger Curl
27.5 x 8+6, 7+6

Neck Curl
10x14 + 7.5x16 + 5x22
10x12 + 7.5x14

Reverse Wrist
12.5 x 14, 10 + 10x11

Nck Extension
30 x 16, 13

Tibialis Bar
20 x 14+8+6+5

Ab drop set x 2

Notes

Realised I've been writing neck flexion instead of extension for weeks lol

722
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2024, 08:26:12 am »
30/08

A - Seated Leg Curl
89 x 12, 10, 10, 8

B - Leg Extension
135 x 13, 10, 9, 7

Adductor Machine
87.5 x 9
80 x 11

Lat Low Row
140 x 8, 6
120 x 11, 7

Hammer Strength One Arm Pulldown
55 x 8
50 x 10, 9

A - Cable Lateral
13.75 x 9, 8, 8
11.25 x 10

B - Bayesian Curl
13.75 x 9, 7, 6
11.25 x 9

Machine Preacher
40 x 7
30 x 10

Rotary Calves
31 x 13, 10, 9 + 26x8 + 21x8

Pendulum Squat
40 x 6, 5

A - GHD Low Back Crunch
BW x 18
+5 x 14, 11

B - Machine Crunch
57.5 x 14
65 x 11
70 x 9

Notes

Loved the adductor machine, can get a great stretch. Definitely keeping those in. A little bit of rib pain post pendulums, but nothing too bad and nothing that lingered overlong.

looks like the ab stuff I've been doing has transferred well to the machine at the gym. Like the lower back stuff too, seems sensible to try to target building some muscle there since mostly it just gets hit isometrically.


723
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 28, 2024, 08:04:34 am »
28-08-24

BB Row
120 x 8, 6

Dip
+35 x 11, 10

DB Pullover
30 x 13, 11

Inc DB Fly
15 x 11, 9

Lateral Raise
17.5 x 18, 16, 15

Lying EZ Bar Extension
37.5 x 13, 11, 9

EZ Bar Curl
37.5 x 12, 10, 9

Neck Curl
10x14 + 7.5x17 + 5x20 + 2.5x22

Finger Curl
27.5 x 7+5, 6+5

Neck Flexion
30 x 13, 10

Reverse Wrist Curl
12.5 x 13, 10 + 7.5x13

Side Bend
40 x 5, 5

Ab drop set x 2

Cycle x 20 mins

Notes

Also did a 50 min cycle instead of BJJ yesterday. Finding the stationary bike less boring than I usually do. Might be because I've adapted to it a little bit more? In the past, I'd feel my quads burning even if I was just at like 110 HR, but now I can get into the 130s without that.

Did side bends to see how rib is feeling. A bit of pain, but I was able to move 80% of previous load without too much issue. Another week until I go back to BJJ I think.

724
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2024, 07:49:52 am »
26-08-24

RDL
160 x 7, 6

Rev Nord
+20 x 10, 9 + 5x7

Shrug
170 x 17 + 11 + 8

OA Lat Row [set cable higher]
60 x 6
55 x 8

45º DB Inc Bench
32.5 x 13, 11

Hammer Preacher
17.5 x 8, 8
15 x 14

Pushdown
35 x 17, 15, 13

Lying Lateral
12.5 x 9, 8
10 x 15

Neck Curl
10x11 + 7.5x13 + 15x15 + 2.5x18
7.5x11 + 5x17

Finger Curl
27.5 x 7+5, 6+5

Reverse wrist
12.5 x 10, 8 + 10x14

Neck Flexion
27.5 x 18, 16

Tibialis Bar
17.5 x 20+11+6+5

Ab drop set x 2

Notes

Rib thing efeling largely recovered. May still take a couple more days off of BJJ since I do still feel it from time to time.

725
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2024, 07:47:15 am »
Quote from: Joe on August 17, 2024, 12:28:04 pm
Quote from: Joe on August 10, 2024, 07:46:10 am
Quote from: Joe on July 27, 2024, 08:03:20 am
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]

RDL 160 x 7 [+1 rep]
Pendulum N/A

OA Lat Row 55 x 12 [+2 reps]
BB Row 120 x 7 [+5kg, -1 rep]
CG Bench 90 x 6 [==]

Hammer Preacher 17.5 x 7 [2.5kg, -6 reps]
Overhead Ext 15 x12
Lying Lateral 12.5 x 9 [+1 rep]
Finger Curl 27.5 x 6+6

726
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 26, 2024, 07:45:16 am »
26-08-24

CGBP
90 x 6, 5
80 x 8, 7

Reverse Nordic
+10 x 8, 6 + BWx6

Incline DB Fly
15 x 7
12.5 x 10, 8

Overhead Cable Extension
15 x 12, 10, 9

Lateral Kas Set
17.5x12 + 10x10 + 17.5x8

Finger Curl
27.5 x 6+6, 5+6

Reverse Wrist
12.5 x 13, 10+10x11

Neck Curl
8.75x13 +7.5x11 +5x10 +2.5x18

Neck Flexion
27.5 x 18, 14

727
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2024, 07:53:02 am »
23-08-24

Lying Leg Curl
150 x 7, 5 + 130x5 + 110x6 + 90x7 + 70x7

Leg Extension
135 x 11, 8, 6

Seated Leg Curl
82 x 10, 8

Lat Low Row
140 x 6
120 x 7, 5 + 100x5 + 80x7

Wide Cable Row
80 x 9
70 x 15, 13

Plate-Loated Preacher
15/5/0 x 12, 8
15/0/0 x 10, 8

Panatta Latearl
70 x 7
60 x 10, 8
50 x 15

Rotary Calves
31 x 7
28 x 10, 9, 8

Notes

Couldn't do anything with load on my shoulders [pendulum squat, usual calves], so had to sub or skip those. Should have gone back and done more leg extensions at end of work, but i'll try to make it up with some form of lunge tomorrow.

lateral machine bothered ribs a little bit -- felt like from something contracting to stabilise my ribs as i moved, hard to say. no major irritation, tho, so that's nice. let's see how chest goes tmrw.

728
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 22, 2024, 07:24:12 am »
22-08-24

Stationary bike 45 mins

Notes

After a day, thinking it is more likely a pulled muscle or strained ligaments in the rib area, rather than a bone damage. Just a sense based on the type of pain and when it hurts. Hurts like fuck to sneeze/cough/burp. Going to be a bit of an adventure to find out what lifts I can do tomorrow.

729
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 21, 2024, 09:44:49 am »
21-08-24

BJJ 1 hour -- more deep half guard sweeps

Notes

Think I broke or bruised a rib lmao. Injuries from weight training in last 2.5 years: 0. Injurie from BJJ in last two weeks: 2.

730
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 20, 2024, 11:14:04 am »
20-08-24

A - BB Row
120 x 7, 5

B - Dips
+34 x 10, 8

A - DB Pullover
30 x 11, 9

B - DB Inc Fly
15 x 10, 8

A - EZ Bar Curl
37.5 x 11, 9

B - Lateral Raise
15 x 19, 17

C - EZ Bar Lying Extension
37.5 x 11, 9

Finger Curl
25 x 11+5

Side Bend
50 x 10

Reverse Wrist Curl
10 x 16 + 7.5 x 16

Rev Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 1

20 min cycling

Notes

Work thing meant I couldn't make my usually BJJ class today, so plan is lift today and do BJJ tmrw and Thurs.

731
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 20, 2024, 11:11:03 am »
Quote from: CoolColJ on August 20, 2024, 09:14:57 am
You can do tib raises on a lying leg curl machine, on the roller pads. Depending on the design of the machine.
At least I did so at my old commercial gym back in the day

But using oly shoes (which lengthens the moment arm) and doing them leaning your butt against a wall works well, or hanging your feet over an edge, adding weight when it gets easier.
That's how I do mine

Oh nice ideas! Using the Oly shoes for against the wall one is super smart. Alas I also splashed the cash on this bar thingy, which works pretty well at least.

732
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2024, 10:39:33 am »
19-08-24

A - RDL
160 x 7, 5

B - Rev Nord
+20 x 9, 8 + +5x9

A - One Arm Lat Row
55 x 12, 9

B - 45º DB Inc
32.5 x 12, 9

A - Hammer Preacher
17.5 x 7  :personal-record:
15 x 13

B - Pushdown
35 x 16, 13

C - Lying Lateral
12.5 x 9, 8

Neck Curl
10x10 + 7.5x13 + 5x18 + 2.5x20

DB Finger Curl
27.5 x 6+5  :personal-record:
25 x 10+6

Neck Flexion
27.5 x 13
25 x 16

Reverse Wrist Curl
12.5 x 9, 7 + 10x12 + 7.5x12  :personal-record:

Tibialis Raise
15 x 20, 20

Reverse Crunch -> Hanging Leg Raise -> Hanging Knee Raise drop set x 1

Notes

Knee seems to be 100%, again most bizarre injury I've ever had! Was fully limping for like 18 hours and then poof.

Bought one of those knees over toes guy tibialis bar thingies b/c the machine I use for it at the gym kind of sucks. Not sure there's any real reason to train it, but there is some vague application to BJJ, and having more muscle in random places seems like a good thing.

Touching new weights on hammers and both wrist/finger things. I used to do reverse wrist curls regularly a about 18 months ago, and never got past using 10kg, with which I peaked at like 10ish reps? Dunno why I've rapidly jumped past that already, maybe the finger curls helped the reverse somehow? Anyway, that's cool.

733
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 18, 2024, 06:35:45 am »
18-08-24

30 min stationary bike

Notes

Been slacking on cardio a bit. BJJ rolling is some solid zone 4/5 work, but that's only like 10-30 mins a week depending on how long I have at the end of classes. Should be aiming for more lower intensity stuff on top of that.

Resolving to spend at least 90 seconds a day in a deep horse stance to work on adductor flexibility.

734
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2024, 12:28:04 pm »
Quote from: Joe on August 10, 2024, 07:46:10 am
Quote from: Joe on July 27, 2024, 08:03:20 am
Quote from: Joe on July 20, 2024, 11:27:51 am
Quote from: Joe on July 13, 2024, 04:19:47 pm
Going to start doing a weekly round-up on main lifts, so I can compare them easily week-to-week. Just like the "best set" from the _main_ lifts for the week. If these lifts are progressing over time, then I'm happy.

RDL - 140 x 7
Pendulum 35 x 6

Pullup - +30 x 8
BB Row - 100 x 11
CG Bench - 80 x 10

Hammer Preacher Curl - 12.5 x 10
One-Arm Pushdown - 15 x 9
Lying Lateral - 10 x 11
Finger Curl - 22.5 x 7+6

RDL - 140 x 9 [+2 reps]
Pendulum - 35 x 8 [+2 reps]

Pullups - +30 x 9 [+1 rep]
BB Row - 105 x 10 [+5kg, -1 rep]
CG Bench - 85 x 7 [+5kg, -3 reps]

Hammer Preacher - 12.5 x 11 [+1 rep]
One-Arm Pushdown - 15 x 12 [+3 reps]
Lying Lateral - 10 x 12 [+1 reps]
Finger Curl 22.5 x 8+6 [+1/-1 rep]

Nice, progress basically everywhere.

RDL - 150 x 7 [+10kg, -2 reps]
Pendulum - 35 x 10 [+2 reps]

One Arm Lat Row - 55 x 6 [new exercise]
BB Row - 105 x 11 [+1 rep]
CG Bench - 85 x 8 [+1 rep]

Hammer Preacher - 12.5 x 13 [+2 reps]
One-Arm Pushdown - 15 x 15 [+3 reps]
Lying Lateral - 10 x 14 [+2 reps]
Finger Curl 22.5 x 8+5 [-0.1 rep, but impacted by elbow]

RDL - 150 x 9 [+2 reps]
Pendulum 40 x 7 [+5kg, -3 reps]

One Arm Lat Row 55 x 9 [+3 reps]
BB Row - 110 x 12 [+5kg, +1 rep]
CG Bench - 85 x 9 [+1 rep]

Hammer Preacher 15 x 10 [+2.5, -3 reps]
OA Pushdown 17.5 x 10 [+2.5kg, -5 reps]
Lying Lateral 12.5 x 7 [+2.5kg, -7 reps]
Finger Curl 25 x 8+6 [+2.5kg]

Comparing everything to two weeks ago rather than mixing and matching with the deload bc of laziness.

RDL - 160 x 6 [+10kg, 3 reps]
Pendulum - N/A

One Arm Lat Row - 55 x 10 [+1 rep]
BB Row - 115 x 8 [+5kg, -4 reps]
CG Bench - 90 x 6 [+5kg, -3 reps]

Hammer Preacher - 15 x 13 [+3 reps]
OA Pushdown -- I seem to have subbed this out unthinkingly, lol
Lying Lateral - 12.5 x 8 [+1 rep]
Finger Curl - 25 x 11+4 [+3/-2]


735
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 17, 2024, 07:51:20 am »
17-08-24

A - CG Bench
90 x 6, 5
80 x 8

B - Chinup
+30 x 10, 8, 7

A - DB Pullover
30 x 10, 8

B - DB Incline Fly
15 x 8, 7

A - EZ Bar Curl
37.5 x 10, 8

B - Cable Rear Delt Fly
10 x 15, 13

C - Overhead Cable Extension
15 x 11, 9

D - Lateral Raise
15 x 17, 15

DB Finger Curl
25 x 11+4, 9+5

Neck Curl
8.75x13 + 5x11
7.5x18 + 5x13 + 2.515
 
Neck Flexion
25 x 19, 15

Reverse Wrist Curl
10 x 16+10+6
10x10 + 7.5x12 + 5x16

Lunging in various directions, light BB squats, GMs, front squats, good mornings to see if anything hurt the knee. All was okay. Can even do copenhagen planks on it without ill effect.

30 minute moderate intensity cycling

Notes

Diifferent set up in relation to the bench for the neck flexions, which was more comfortable but harder.

Knee feeling like 90% today? Most bizarre injury I've had tbh. Might still give BJJ a pass on Tuesday just in case, but seems like I should be back in commission for Thursday?

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