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Author Topic: warpspeed to the new scenario  (Read 769034 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1125 on: February 06, 2025, 07:19:25 am »
0
06-02-25

Reverse Lunge
120 x 5

Lat Prayer
42.5 x 13, 10 + 30x11 + Pullups @20x5

Deficit Pushup
+20 x 15, 11 +BWx11

Incline Curl
20 x 16, 12

EZ Tricep
47.5 x 8, 5

Side Bend
50 x 8, 6

10 min bike

Notes

Played around with different degrees of incline for the curls and tricep extensions. Conveniently, think a lower incline for curls and higher incline for triceps works better, so I can just do the midpoint and not adjust the bench while supersetting them exercises.

Enjoying that I am getting some slow but real progress even with low-volume/low-freq training.
« Last Edit: February 06, 2025, 01:04:30 pm by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1126 on: February 08, 2025, 07:45:01 am »
0
08-02-25

Run - 7.83km, 47:55
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Joe

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Re: warpspeed to the new scenario
« Reply #1127 on: February 09, 2025, 07:49:23 am »
0
09-02-25

SLDL
120 x 6, 5

Rev Nord
30 x 6, 5

Chin
+55x9 + BWx14

Inc Fly
20x12 + 12 presses

Inc Curl
20 x 15 + 7

Tri
47.5 x 9

Bike x 15 mins

Notes

Easier to standardise ROM with SLDLs [stiff-legged deadliftts] than GMs, so might try those out for a while. Certainly felt like I was getting a better hamstring stretch from them.
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Joe

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Re: warpspeed to the new scenario
« Reply #1128 on: February 10, 2025, 07:50:36 am »
0
10-02-25

Run - 7k, 42 mins
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Joe

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Re: warpspeed to the new scenario
« Reply #1129 on: February 11, 2025, 11:20:13 am »
+1
11-02-25

OHP
60 x 3
50 x 7, 6

Lateral Raise
20 x 12, 10

Hammer Incline Curl
20 x 13, 10

Stationary Bike x 15 mins

Notes

Hmm, tempted to make BW OHP a goal
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Joe

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Re: warpspeed to the new scenario
« Reply #1130 on: February 12, 2025, 07:51:47 am »
0
12-02-25

Reverse Lunge
120 x 5, 3

Incline Fly
20 x 11, 10+14 presses

Lat Prayer
42.5 x 14, 10, 6

Pushdown
42.5 x 11, 9

Pushup
+20 x 10, 9

Notes

Need to rest so long between lunge sets bc the "off" leg does a surprising amount of work (i do all my left reps, rest a while, right reps. alternating within a set feels bad)
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Joe

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Re: warpspeed to the new scenario
« Reply #1131 on: February 14, 2025, 12:34:01 pm »
0
13-02-25

Cycle 20 mins

14-02-25

GM
90 x 6, 5

Nord
BW x 6, 5

Chin
+20 x 6, 5

Inc Fly
15 x 6, 5

light curls, extensions, laterals

Bike x 10 mins

Notes

Deload-type workout, tired.
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Re: warpspeed to the new scenario
« Reply #1132 on: February 16, 2025, 04:05:26 pm »
+1
16-02-25

Run - 8.73km, 50:35

Notes

Literally conducted a 10 min phone call during this run without changing pace or feeling out of breath, so I'm pretty sure I am passing the talk test
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Re: warpspeed to the new scenario
« Reply #1133 on: February 19, 2025, 12:39:52 pm »
0
18-02-25

Run - 7.2km, 41:56

19-02-25

Rev Lunge
120 x 5

Lateral
25 x 14, 12

Chin
+55 x 7, 5

OHP
60 x 4
50 x 7 + 4 push presses

Fly
20 x 10 + 7 presses

Bike x 20 mins

Notes

Felt more into the running than the lifting lately, so been a bit of an effort to get into the gym. Not bad once I've started, though.  :ibsquatting:
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Re: warpspeed to the new scenario
« Reply #1134 on: February 22, 2025, 07:40:35 am »
0
21-02-25

Run - 5.5k, 25:53

22-02-25

Run - 6.17k, 36:12

Notes

Short slightly faster one just to get something in, leaving me feeling a little crappy for today's run. Ah well lol, first back-to-back runs in a while.
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Re: warpspeed to the new scenario
« Reply #1135 on: February 23, 2025, 07:58:49 am »
0
23-02-25

OHP
65 x 1
55 x 5 + 3 push presses

Inc Curl
20 x 16, 12

Lat Prayer
42.5 x  11, 8, 6

Inc Fly
20 x 11, 7 + 10 presses

Lateral
20 x 12, 10

GM
110 x 10, 8

Rev Nord
+10 x 7, 6

Bike x 20 mins

Notes

Similar ROM reset with Rev Nords here.
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Joe

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Re: warpspeed to the new scenario
« Reply #1136 on: February 26, 2025, 07:51:53 am »
0
24-02-25

Run - 7.6k, 44:42

26-02-25

Rev Lunge
125 x 3

Lateral Raise
25 x 13, 10

Chin
+55 x 8, 6 + BW x 12

Inc Fly
20 x 12, 10 + 10 presses

OHP
55 x 3 + 4 push presses

Incline Curl
20 x 14, 11

Tricep
47.5 x 7

Bike x 15 mins
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Joe

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Re: warpspeed to the new scenario
« Reply #1137 on: February 27, 2025, 10:02:53 am »
+1
27-02-25

Run - 9.3k, 49:15 mins

Notes

Feel like I'm hitting a step-change in fitness suddenly. Pretty much sub-9 minute mile pace here at an easy effort for a longer than usual run. Maybe time to do a timed 5k at some point in the medium term.
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Re: warpspeed to the new scenario
« Reply #1138 on: March 01, 2025, 11:30:40 am »
+1
01-03-25

Chin
+40 x 11, 7 +20 x 9

Inc Fly
20 x 14, 9 + 12 presses

Good Morning
110 x 10

Rev Nord
+10 x 10

OHP
50 x 8 + 7 push presses

Incline Curl
20 x 16 + 6

Bike x 10 mins, starting easy building to all out for last minute

Notes

https://sportrxiv.org/index.php/server/preprint/view/484

saw this study the other day and I am basically doing this exact routine, lol
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Re: warpspeed to the new scenario
« Reply #1139 on: March 03, 2025, 05:01:59 pm »
+1
03-03-25

Run - 9k, 54 mins

Notes

Felt good. First sunny run in ages, and first one in double digit temperatures in even longer.
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