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Messages - Joe

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721
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 11, 2024, 04:16:00 pm »
11-01-24

BW 76.7

30 mins light-moderate effort on stationary bike

Notes

Weight will presumably stabilise a bit lower than this, but yeah I ate a lot on holiday so up about 1-1.2kg lol. Anyway, back home and back on my routine, with weight loss phase starting now. Aiming for like ~0.8% of total bodyweight lost per week. Aim is to finish somewhere around 70kg, but will see how I'm looking. Maybe I'll push this to get shredded for the first time in my life if I'm feeling good.

722
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: January 02, 2024, 01:17:45 pm »
Decided that in 2024 I'll start logging on here again.

01-01-24

Seated Leg Curl
96x8 + 87x7
89x6 + 75x7

Leg Extension
60x12 + 55x7 + 50x7

Sissy Leg Press
120 x 7, 6

Neutral Machine Chest Press
16x4 [not used this machine before, this was fewer reps than I wanted]
15x5
14x7 + 12 x 4 + 10 x4

Pec-Dec
75x7 + 61 x 5 + 54x4 + 40 x 12

Panatta Machine Lateral
9+7+5+4+3+2 [cba to count reps, basically a drop set to failure with no rest at each of those settings]

OH Tricep Machine
35 x 6

Different OH Tricep Machine
25 x 10, 8
20 x 9

Dips
BW x 14 + 8 + 5

02-01-24

DB Pullover
25x15 + 20x9 + 15x11 + 12.5x10 + 10x10

Chins
BW x 21+5+4+3+2

DB Preacher Curl
15x4 + 12.5x7 +10x10 +7.5x15+12+10

A - BB Finger Curl
60x18, 12, 11, 10, 7, 5

B1 - BB Row
90 x 9, 7, 6

B2 Hammer Curl
15 x 17, 12, 9

Notes

Today's workout at home spread throughout the day, yesterday at the gym. Goals at are just muscle gainzz. Just doing a lot of freestyle training atm b/c schedule has been weird, so I've dropped specific one arm chin stuff, which I'll bring back soon. Away for a few days from Thursday so won't be training in that period. BW is ~75.5-76 atm, so I've gained a little over 2kg in 4 months since finishing the cut. I think I might diet again pretty soon with the aim of going sub 70kg, bc I didn't really get all that lean.

723
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 11, 2023, 05:09:21 pm »
Quote from: LBSS on October 11, 2023, 10:37:52 am
pretty strong! why'd you stop squatting?

Other than one arm chins, I have no particular strength goals and I just want to get jacked. So, my training is 90% hypertrophy stuff. I do frequent heavy chins stuff, and I'll do a heavy set of bench press or squat (now squat-like movement) before main sets just to get a sense of strength and for potentiation. Most bodybuilders do leg press/hack squat in order to get a bit more volume and more direct quad focus vs squats.

On top of that: I've done a lot of squats in my life and got a lil bored of them, whereas I can count on my fingers my lifetime leg press/hack squat sets.

724
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: October 11, 2023, 04:55:24 am »
Quick update:

Finished diet early Sept at around 73kg, maybe 12-13% body fat, so stopped short of getting shredded. Was just getting a bit bored with it and some life stressors meant I didn't want any additional reasons to be grumpy. Back to slow gaining now. Didn't manage a one arm chin, but able to pretty consistently hit a single with only ~4kg of assistance from my pulley setup, so I think that will come next time I cut (if not sooner!).

Can consistently hit a triple with + 60kg on chinups. Also benched 105kg x 3. RDL 165x7. Stopped squatting and started doing hack squats at the gym instead.

725
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 31, 2023, 09:18:48 am »
Quick update: Weighing in ~75.5kg most days lately, and down a notch on my lifting belt.

Need a deload this week. Has been 7 weeks of hard training and dieting + some big life stress (mother-in-law has been diagnosed with lung cancer, which looks to be operable, so there's reason to be optimistic, but still very scary of course).

So, did some moderate effort singles just to see where I am. Biceps and back still sore from a workout on Saturday, and legs felt tired from a run yesterday (achilles has been kind to me lately, probably thanks to weight loss + lower running volume). So, pleased with these numbers:

Squat: 150kg x 1 [could have had two, close to ass-to-grass, so that's pretty much a 2xBW squat).
Chin: BW+60kg x 1 [probably not getting two here, but could wasn't an all out effort by any means).

Last week I also hit 100kg x 3 on bench.

726
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2023, 08:01:35 am »
Quote from: Joe on April 15, 2023, 04:23:40 pm
Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

So hit 80kg and have been cutting for about 5 weeks now, usually weighing in around 77kg now. Not feeling particularly lean so will keep this going for a while, maybe down to like 70kg. Also started running, though at this weight I got a fair few annoying achilles niggles, so I've slowed that down for now. Might make it a bigger priority when I am light/lean.

Top lifts now:

Squat: 140 x 5
Bench: 97.5 x 4
Chin: BW+55x3
RDL: 160x9

pretty hyped by the gains there, they felt much more moderate from "inside" as it where. Bench more stuck than the other lifts, but that's fine whatever.

727
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 16, 2023, 05:04:17 am »
Quote from: LBSS on April 15, 2023, 06:33:20 pm
since 2011?! :lololol:

good to hear from you.

woops lol, 2021

728
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 15, 2023, 04:23:40 pm »
Checking in to say that i have been lifting ~5 days a week continuously since since ~Oct 2021, and diet has been on point in that period too. BW up to ~78kg atm, maybe ~18 %bf, from 70kg, in a slow bulk.

Some benchmark lifts atm, in kg:

Squat: 120x10
Bench: 85x7, 102.5x1
Chin: BW+45x5
BW Row: 80x10
OHP: 65x1, 60x3
RDL: 140x8

Going to push weight to ~80kg then cut, might post progress pics here.

729
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 31, 2020, 08:45:36 am »
Been training intuitively for a long time, since I was fitting stuff around climbing. Since I'm probs still gonna hold of on climbing regularly for another while, I might as well try to get back on a more regular routine. Haven't made one in a while, so thinking of something like this:

Monday   
Pullups   Easy single
OAC    a few negatives
Pullups   3 x 2
Hang    4 x Long
Lattice   2+ cycles

Tuesday   
Planche Lean   3 x Hard
Pushups   Myo
Pistols   3-5 x 4-8

Wednesday   
KB Row   3 x Lots
Lattice Core   2+ cycles

Thursday   
Planche Lean   3 x Hard
KB OHP   3 x Max
Pistols   3-5 x 4-8

Friday   
Pullups   4 x 6
Hang    4 x Long
Ab Wheel 3 x Maxish

Decent amount of work on secondary things like pushing, legs and core. Then there's a semi-restful mid-week back day, intensity at start of week and volume at the end. Can be flexible with which days happen when, but feels like a reasonable structure for now.

730
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 30, 2020, 04:16:45 am »
Quote from: LBSS on August 29, 2020, 01:40:29 pm
still blowing past 1.5x bw pull up, still really impressive.

Yeah, lol, definitely happy with it / not as annoyed as I sounded in yesterday's post. Think my view is weird by the feeling I need to be up at like 1.85x BW for my goals.

731
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 29, 2020, 12:33:40 pm »
29/08/20

BW - 71.9

Workout

Pullups
BW x 3
+8 x 2
+16 x 1
+24 x 1
+32 x 1
+40 x 1
+45 x 1
+32 x 2, 2

Hangs
24 x 5s, 5s
21 x 5s, 5s
18 x 5s, 15s, 15s, 15s, 15s

Notes

Decent gains from Smolov, I guess. Think I have more in me, but hype was extremely low. Not really recuperated much since I finished the programme, since big rain led to big roof leak into my flat, so been exhausting and psychologically draining dealing with that.

Only like 2 or 3 kg off the total weight PR I set a few months ago, though 52.5 @ 66.9 sounds a lot better than 45 @ 71.9.

Back to normal training now. Think I'll go for strength/not focus on weight loss for a little longer, then maybe try to drop back into the mid-60s, now that workout habit is back.

732
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 24, 2020, 11:55:54 am »
24/08/20

BW - 71.8

Workout

Pullups
BW x 3
+8 x 1
+16 x 1
+26.5 x 10 x 3

Notes

First set was like RPE 9.5 or so, so that was a toughie. Finally done. It's just so many sets, lmao.

Looking forward to some restful days. Haven't really planned how/if I'm going to do a peak, might just take like 4 or 5 days off any pullup training and then do a normal 1RM attempt, instead of anything fancy.

733
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 23, 2020, 12:14:05 pm »
23/08/20

BW - 72.5 [ :o]

Workout

Pullups
BW x 3
8 x 2
+21 x 8 x 4

Notes

IDK why so heavy, lol. Maybe a bit bloated.

Hard. Last day tomorrow, hyped af.

734
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 21, 2020, 12:47:53 pm »
21/08/20

BW - 71.0

Workout

Pullups
BW x 3
+8 x 1
+17.25 x 7 x 5

Deadhangs
24mm x 5s, 5s
21mm x 5s, 5s
18mm x 5s, 21s, 19s, 16s

Pistol Squat
BW x 2
+2.5 x 5
+8 x 3, 3

Notes

Yeah, solid, no fuss.

Just the double header remaining, pumped up for it.

Been sleepy and grouchy lately, think Smolov taking its toll a bit.

735
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: August 19, 2020, 01:25:06 pm »
19/08/20

BW - 71.6

Workout

Pullups
BW x 3
+11.75 x 5 x 6
+13 x 6

Pushups
BW x 22+5+3+3

Notes

Was pretty manageable with +11.75, so I decided to push it on the last set. Was RPE 9.5 probs.

Three workouts to go.

This morning I was fucking starving. Been eating normal amounts, but maybe that double-header kicked in today and I just needed food galore.

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