Author Topic: warpspeed to the new scenario (Read 638223 times)

Joe · « **Reply #195 on:** July 31, 2017, 07:44:00 am »

Quote from: LBSS on July 31, 2017, 01:29:19 am

progress seems to be accelerating. two thoughts:
1. this is good.
2. be careful that you don't get caught up in PRing and hurt yourself.

oh, yeah, i have no intention of continuing the 1rm attempts when back in the UK -- i'll be getting right back on my usual nsuns programming. just a quirk of training with a friend who is based here so in their flow + is stronger than me, so this was a nice chance to get things.

Joe · « **Reply #196 on:** August 02, 2017, 12:06:35 pm »

02-08-17

Barbell complex

Chins
BW x 6, 6

OHP
Bar x 6, 6
30 x 5
40 x 3
50 x 5
55 x 3
62.5 x 0 [got it just past my head and no further]
57.5 x 3
55 x 5
52.5 x 5
50 x 4
45 x 5
40 x 6

Incline Bench
40 x 6
50 x 5
57.5 x 3, 5, 7
55 x 5, 4
50 x 5

Lateral Raises
10 x 14, 12, 12, 10

SS1A Facepulls
12.5 x 16, 16, 14, 14
10.2 x 16

SS1B Cable Rope Curls
17 x 12, 12, 12, 12

Machine Preacher
23 x 14, 12

Machine Chest Press [seems to be set up at a slight decline, quite liked it]
39 x 12
52 x 10
45 x 12

Notes

Still very sore from Sunday's push workout. Also exhausted from the holiday. Touring big cities and walking in the heat not stop all day for 2 weeks is not restful. On top of that I'm on only like 5 hours of sleep having flown overnight. All things considered a decent workout, if not at all fun. I'll see how Friday and Monday shape up before deciding whether to reset back a bit, or what.

Went to the gym in the afternoon instead of in the morning. No busier but a rather different crowd. Hope to get back on that morning schedule asap. Looking forward to deadlifts/back stuff tomorrow.

Joe · « **Reply #197 on:** August 03, 2017, 11:34:06 am »

03-08-17

Barbell complex, plus some plate swings

Deadlift
70 x 5, 5
90 x 3
110 x 5
122.5 x 3
140 x 5
130 x 3
122.5 x 3
110 x 8

Front Squat
Bar x 6
50 x 5
60 x 5
70 x 5
80 x 5
70 x 6
60 x 8
[changed up foot and bar positioning a bit and was able to stay much more upright, woopwoop]

Chins
BW x 11, 9, 7

Lat Pulldown
64 x 6 [didn't notice the extra 5kg on the plates]
59 x 8
52 x 10, 9

Cable Row
45 x 12, 11, 10

DB Seal Row
16 x 11, 11, 11

Diverging Lat Pulldown [inspired to try this by Kingfish's post]
41 x 8
32 x 18
[liked this a fair bit, the wide position at the bottom helped get a nice and quite different lat contraction from what i feel with other things]

45* Back Extensions
BW x 16, 15, 15
[focussed on really folding at the bottom to get a stretch+contraction with the lower erectors instead of just a static movement.

Notes

Got 9 hours of sleep but still woke up exhausted. Going to take a couple days of good rest to catch up, I reckon. Good workout, though. It feels like the main thing that went away was not peak strength, but intra-workout recovery. That is, feels like the drop-off between sets and as the workout goes on are larger than previously.

Joe · « **Reply #198 on:** August 03, 2017, 02:55:58 pm »

Okay, going to weigh myself tomorrow and take baseline measurements to begin the cut. Will also start tracking food intake again, since intuitive eating seems less workable when trying to lose weight, for me at least. Initial target around 2300-2400. Most calculators have been putting me at 3000 TDEE, but I don't want to go straight to a 1k deficit. I figure the last two weeks of travel were solid enough of a maintenance phase.

Will also begin to include cardio. 3-5 sessions a week, most of which will be 30-45 minutes in length at between 120-150BPM, i.e. pretty easy. One of which will be shorter and more intense, 20-30 mins, at ~160BPM. This is based on Joel Jameison's suggestions in this article: http://www.8weeksout.com/2017/04/26/the-ultimate-guide-to-conditioning-for-non-athletes-how-to-write-a-simple-effective-conditioning-program-for-general-population-clients/ (I factored this in when doing the TDEE calculation above).

Unrelated to this, but I remembered a funny thing I witnessed in the gym yesterday: Mixed-grip barbell shrugs with 40kg while wearing straps. There was a group of 4 guys working out together who were all doing these. Quite amazing.

Joe · « **Reply #199 on:** August 04, 2017, 04:01:54 am »

04-08-17

BW: 81.8kg (drop, I think, due to stopping taking creatine rather than "actual" weight loss, given I was eating a lot while travelling)
Waist: 34.5" (same as when I started at 76kg!)

Walked briskly to gym today, 10mins for .9 miles.

Barbell Complex

Wide Grip Pullups
BW x 5

Bench
Bar x 10
40 x 6
60 x 5
72.5 x 5
80 x 3
90 x 2 [+2.5kg, -2 reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 8

CGBP
60 x 3, 5, 7, 4, 6, 5 [strength just not there for this, form a bit sloppy too]

Lo->Hi Cable Flye
9 x 16, 15, 15

Seated DB OHP
18 x 13, 10, 8

1.5 Style Lateral Raise
7 x 8, 8, 7

SS1A Low Incline Bench Rear Delt Flye
9 x 12, 12, 12, 11

SS1B High Incline Bench Lateral Raise [facing the bench, idea taken from here: http://www.simplyshredded.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders-by-menno-henselmans.html -- Meno Henselmans suggests a lower incline, so I will perhaps try that next time]
4 x 11, 11, 11, 10

PJR Pullover
24 x 12, 12, 10

EZ Bar Curl
40 x 6, 6, 6

Bike
Time: 30:02
BPM: 132
Level: 6
Distance: 7.73 [I should probably note average RPM instead of distance, since I'm not sure how "level" affects distance moved (i.e. whether upping level works like upping gear on an actual bike), but whatevs for day one]

Notes

Jet lag is a bitch. Slept ~4.5 hours, from 11pm to 3.30am. Went to the gym at 6.30. Quite nice, basically totally empty. Unlikely to (want to) keep up this sort of timing though. Took 200mg of caffeine in the form of pills to make up for this lack of sleep and got a solid workout in.

I shan't reset bench back, since 2 reps on a crappy day is decent, but will probably keep the same weight next week.

Curious to see if what I yesterday referred to as "intra-workout recovery" improves over the next week or two, or whether it was at an elevated level due to creatine.

Diet

Kcal - 2373
Protein - 177g
Carbs - 263g
Fat - 63g

Eating schedule a bit messed up by the weird sleep. To make my life easier I think I can cut the size of my usual breakfast and lunch a little to make room for either an evening snack or a nicer dinner.

Joe · « **Reply #200 on:** August 05, 2017, 06:32:47 am »

05-08-17

BW: 80.6kg [i guess the cut is going well, lol. was just rather dehydrated since i don't think i'd had any water to drink for 12 hours before weighing in, oops]

Shall go do a harder cycling session (~25mins @ ~160BPM) at some point in the afternoon.

Slept 9.45pm to 2:15am and then 5:15am to 9.45am. Hopefully more or less on track to get normal sleep at normal times now?

Workout

Stationary bike
Time: 20:05
BPM: 159
Level: 10
Distance: 6.24mi
RPM: 80

This suggests to me that the level does indeed work sort of like a bike gear, since, iirc, I was peddling at around the same rate yesterday and, as is clear, going a fair bit slower in terms of MPH than today

Nutrition

Kcal - 2501 (probably closer to 2600 due to some small sugary snacks a friend brought me)
Protein - 150g
Carbs - 235g
Fat - 100g

Joe · « **Reply #201 on:** August 06, 2017, 04:57:22 am »

06-08-17

Slept 11pm to 9am. Fucking amazing. I really hope I can keep up a normal schedule now.

BW: 80.9kg [expected to be in the 81s since I am much better hydrated and ate a lot of carbs, but weight loss is always a bit of a mystery in its fluctuations]

Quads still fried. They're gonna have to adapt quickly to the cardio. I guess I will mix it up with the elliptical and other low-impact options every now and then. Just gotta make sure to use the stationary bike at least 2xWeek (once for low intensity and once for moderate intensity) so that tracking cardio progress is possible.

Total rest day today.

Diet

Kcal - 2139
Protein - 151g
Carbs - 176g
Fat - 93g

Surprised the count is this low, tbh. Feel quite full.

Joe · « **Reply #202 on:** August 07, 2017, 07:11:03 am »

07-08-17

BW: 81kg

Bench
Bar x 10
40 x 6
62.5 x 8
72.5 x 6
80 x 4, 4, 4
75 x 5
72.5 x 6
67.5 x 7
62.5 x 8

SS1A Chins
BW x 5
+20 x 4, 3, 3, 3
+15 x 4, 4, 4
BW x 10

SS1B OHP
30 x 6
40 x 5
45 x 3, 5, 7, 4, 6, 7 [surprised to only drop one rep tbh]

DB Row
34 x 8, 8, 8
24 x 13

DB Incline Bench
24 x 11
22 x 11, 8
Big drop here!

SS2A PJR Pullover
26 x 8, 8, 8

SS2B Hammer curl
14 x 14, 12, 10

Lateral Raise
10 x 15, 13, 13

Notes

By the numbers workout.

Diet

Kcal - 2831
Prot - 153g
Carbs - 316g
Fat - 95g

Drinking + poor planning at lunch given I knew I'd be out for dinner. Lesson to be learned.

Joe · « **Reply #203 on:** August 08, 2017, 06:59:01 am »

08-08-17

BW: 81.3kg [hardly a surprise. gonna aim for ~1800kcal today to balance out yesterday]

Front Squat
Bar x Lots
40 x 5
60 x 3
80 x 5
92.5 x 3
102.5 x 3 [+2.5kg, -1 rep...gonna smash 105 next week]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 7

DB RDLs
26s x 12
30s x 10, 10, 9 [quite liked this actually! able to really get the hamstrings working]

BSS
20s x 8, 8, 6

Leg Curl
50 x 13, 11, 10

Leg Press
180 x 12
150 x 16+100x22

EZ Bar Curl
40 x 7, 7, 6

Bike
Time: 30:16
Level: 6
RPM: 72
BPM: 136
Distance: 7.87

Notes

Solid enough. Still fairly sleepy. When I got on the bike to start cycling my heart rate was already at around 140, so I reckon I may well be getting some decent cardio adaptations from my lifting, since I rest relatively little.

Diet

Kcal - 2042
Protein - 168g
Carbs - 206g
Fat - 52g

Made some fantastic seitan. Seitain + black beans in a salad will be a fantastic staple.

Joe · « **Reply #204 on:** August 09, 2017, 07:30:41 am »

08-08-17

BW: 81.4kg [a bit, err, clogged up]

Workout

Barbell Complex

Wide-grip Pullups
BW x 6, 6, 6

OHP
30 x 5
40 x 3
50 x 5
55 x 3
62.5 x 0 [Got it to about the same point as last week. Shall reset to 55]
57.5 x 3
55 x 3
52.5 x 5
50 x 5
45 x 5
42.5 x 5

Incline Bench
42.5 x 6
57.5 x 3, 5, 7, 4, 6, 8

Diverging Lat Pulldown
37 x 20
41 x 15, 15
[this is so great]

Dips
BW x 15, 12, 10

Henselmans' Lateral Raise
5 x 18
7 x 13
[left shoulder clicking a bit, meh]

Lateral Raise
7 x 18

Facepulls
10.2 x 14, 14, 14, 14, 14

Bayesian Cable Curl
5.7 x 15, 13, 10
3.4 x 15
[I forgot how great the pump was from this]

Machine Incline Press
15/s x 10
25/s x 12
20/s x 12
15/s x 11
[can really feel it in the upper pecs quite nicely]

Notes

A little frustrating not to hit 62.5 this week either, but such is the way of the OHP. I would have ought to have reset even if I had hit 1 or 2 reps. Shall probably keep the 3,5,7,4,6,8 day at 45kg rather than reset it back as well.

I feel like with OHP if I can get the first rep I can almost always get the second because the first is from a dead-start but one gets a bit of a stretch reflex rebound on the following reps. Maybe with the reset it would be worthwhile do do the back-off sets from a dead-stop/pause to train this bottom position?

I want to find a lateral raise variation I like. I've not quite been abel to find my groove with cable laterals -- I always end up feeling them too much in my traps. And the Henselman's variation puts me in a kind of impinged position. Doing the same accessory three times a week just feels a bit silly, but I guess there's not really anything wrong with it as such.

Diet

Kcal - 2192
Prot - 164g
Carbs - 221g
Fat - 74g

Might invest in some microolates for OHP

Joe · « **Reply #205 on:** August 10, 2017, 09:17:59 am »

10-08-17

BW: N/A (no access to a scale this morning)

Workout

Deadlift
70 x 5, 5
90 x 3
110 x 5
125 x 3
145 x 4 [+5kg, -1 rep]
135 x 3
125 x 3
115 x 3
110 x 10 [lats crushed by this]

Machine Hack Squat
20 x 10
40 x 10
[just fiddling around with this while waiting for a rack to open up]

High Bar Back Squat
Bar x 6
60 x 6
80 x 6, 6, 6, 6
[oof, this killed my quads. was keen to try this out again! able to keep much more upright and had no lower-back issues whatsover. will make this the main volume thing on deadlift days from now on! exciting]

Chins
BW x 12, 10, 7, 6

Wide Grip Lat Pulldown
45 x 10, 10, 10, 10

DB Seal Row
18 x 10, 10, 10

45* Back Extensions
BW x 15, 15, 12
[the lower back pump, oh my]

Bike
Time: 31:00
Level: 6
RPM: 79
BPM: 135
Distance: 8.34

Notes

I think 12 reps on (neutral grip) chins is a PR, or at least fatigued/post-DL PR, so that's pretty nice. I'm also pretty sure that it's the first time I've hit 10 reps on the second set.

Deadlifts felt really solid.

I love back day and deadlifts and squats. What a great day to have in a programme.

Diet

Kcal - 2130
Prot - 139g
Carbs - 251g
Fat - 57g

Joe · « **Reply #206 on:** August 11, 2017, 05:41:09 am »

11-08-17

Morning BW: N/A [just forgot to weigh myself before breakfasting and heading to the gym, oops]

Workout

Bench
Bar x 10
40 x 6
60 x 3
72.5 x 5
80 x 3
90 x 2 [=weight, =reps]
85 x 3
80 x 5
75 x 3
72.5 x 5
67.5 x 3
62.5 x 9

Spoto Press
60 x 3, 5, 7

CGBP
60 x 4, 6, 8

Seated DB OHP
18 x 13, 11, 10

1.5 Style Lateral Raise
8 x 7, 7, 7

Lateral Raise
8 x 14

Low Incline Rear Delt Flye
9 x 14, 13, 12

EZ Bar Curl
40 x 8, 7, 6

EZ Bar Skullcrusher
30 x 10, 10, 10

Notes

Firm meh. Shall reset bench to an 82.5kg top set next week and build back up. Gonna smash those max rep sets. On back-off sets may do 4s and 6s instead of 3s and 5s to make sure I'm not spinning wheels.

Mildly annoyed at self about missing my weigh-ins, but it's a new habit and I'll get better at remembering it. Visiting the 'rents this weekend so it'll be a different scale if I do weigh-in.

Diet

Kcal - 2352
Carbs - 329g
Prot - 118g
Fat - 67g

Not great protein intake. Easy to have lower days like this sometimes without meat options, but it's not such a big deal if it happens occasionally. Not sure that I will track this weekend closely since I'll be out and about, but I'll keep a mental note to eat fairly light.

Joe · « **Reply #207 on:** August 14, 2017, 07:13:48 am »

14-08-17

BW: 80.8kg

Jog to gym ~1 mile

Bench
Bar x 8
40 x 6
60 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 7
60 x 10

SS1A Chins
BW x 5
+20 x 5, 4, 4, 4, 3, 3
BW x 11, 8

SS1B OHP
30 x 6
35 x 5
40 x 4, 6, 8, 5, 7, 8 [first 3 sets done paused]

DB Row
34 x 10, 10, 9

DB Incline Bench
24 x 13, 10, 8

PJR Pullover
26 x 10, 10, 8

Hammer Curls
16 x 9, 8
14 x 11

Lateral Raise
12 x 9, 9, 8+8x8

Bike
Time: 20:03
BPM: 142

Jog back from gym ~1 mile

Notes

Had a good time with this workout. Weight moving in the right direction despite a lazy weekend.

Diet

Kcal - 2158
Prot - 141g
Carbs - 193g
Fat - 89g

Evening walk

Time: 27:00
Pace: 8:44/km

adarqui · « **Reply #208 on:** August 14, 2017, 12:35:50 pm »

how'd that jog to/from go? relaxed + felt good?

Joe · « **Reply #209 on:** August 14, 2017, 01:53:01 pm »

jog to gym was decent, nice to be moving that way. return jog was less good -- legs a bit heavy from the bike + just not much energy given i'd just trained hard and am not eating huge. i need to learn to run slowly -- breathing was too heavy on the return jog.

Adarq.org

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Author Topic: warpspeed to the new scenario (Read 638223 times)

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