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Author Topic: warpspeed to the new scenario  (Read 688239 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1080 on: November 07, 2024, 08:02:06 am »
+1
07-11-24

Run - 12.56km, 1:10:55

Notes

Nice to get out for a long one. First hour+ run since picking things up again. Tired legs.
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Joe

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Re: warpspeed to the new scenario
« Reply #1081 on: November 08, 2024, 10:44:16 am »
0
08-11-24

Reverse Lunge
80 x 7, 6, 5

Chin
60 x 5
45 x 7, 6

Cable Rear Delt
15 x 9, 8, 7

EZ Curl
47.5 x 9, 8, 7, 6, 5

Cable OH Extension
18.75 x 11, 9, 7
15 x 17

Lateral Raise
25 x 12, 10, 9, 9
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Joe

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Re: warpspeed to the new scenario
« Reply #1082 on: November 10, 2024, 10:14:32 am »
0
09-11-24

Run - 6.82km, 36:45

Notes

A few aches and pains, upper and lower body, so might take a couple days off depending how they develop
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Joe

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Re: warpspeed to the new scenario
« Reply #1083 on: November 12, 2024, 07:14:38 am »
0
12-11-24

Bench
105 x 1
95 x 5, 4

Rev Nord
+25 x 13, 11, 9 + BWx7

Chin
+60 x 5
+55 x 6

Lateral
25 x 14, 12, 100

Bench Hammer Curl
15 x 8, 6
12.5 x 9

Pushdown
45 x 12, 10, 8

Good Morning
100 x 10, 8

Neck Curl
17.5 x 8
15 x 18

Lateral Neck
12.5 x 8, 6

Abs

Notes

Bit of achilles pain on right side while walking around last couple of days. Hadn't felt it at all while running for a while so that's annoying. May be back to bike for cardio for a bit, bleh.

The pec thing is also still there, not sure what it is. Not really bothering me so will just monitor.
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Joe

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Re: warpspeed to the new scenario
« Reply #1084 on: November 14, 2024, 07:16:42 am »
0
14-10-24

Bench
97.5 x 4
95 x 5
90 x 5

Bench Hammer Curl
15 x 8, 7, 6
12.5 x 12

Wide Grip Pullup
+30 x 7, 6, 5

Incline Fly
20 x 9, 7

Lat Prayer
40 x 7, 6

EZ Tricep Ext
42.5 x 12, 9, 8

Lying Lateral
12.5 x 14, 13
10 x 16

Side Bend
60 x 6, 6

Neck Curl
17.5 x 10, 8 + 15x8

Notes

Achilles not bothered me at all last couple of days. Will trial it out on a light run tmrw.

The motivation to get as big as possible is waning a little bit. But, I know life is getting busier going forward so gonna push through and maximise in this current cycle. In future I can imagine lifting only 1/2x week and focusing more on running, staying a nice light lean weight etc.

Oh, also, finally found some jeans that fit. The brand is Spoke. A bit expensive, but quality seems high and they have a lot of options, and the loose cut actually fits my legssuch that they look like normal slim-ish jeans on non-lifter legs.
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Joe

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Re: warpspeed to the new scenario
« Reply #1085 on: November 16, 2024, 07:31:42 am »
0
16-11-24

Reverse Lunge
85 x 7, 6, 5

Chin
+60 x 5
+45 x 9

Incline Fly
20 x 11, 9, 7

Lat Prayer
40 x 8, 6

Rear Delt Cable Fly
15 x 11, 9

EZ Curl
47.5 x 11, 9, 8

OH Cable Ext
17.5 x 14, 12, 11

Lying Lateral
15 x 8
12.5 x 13
10 x 14

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Joe

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Re: warpspeed to the new scenario
« Reply #1086 on: November 17, 2024, 07:16:55 am »
0
15-11-24

Run - 6k, 33:22

17-11-24

Run - 6.16k, 32:08

Notes

Achilles seems okay, but keeping the runs light just in case.
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Joe

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Re: warpspeed to the new scenario
« Reply #1087 on: November 18, 2024, 07:27:46 am »
0
18-11-24

CG Bench
105 x 1 [super easy]
97.5 x 5  :personal-record:
95 x 5
90 x 5

Reverse Nordic
27.5 x 8, 7, 5 + BWx9

Chin
60 x 5
45 x 9, 7

Lateral Raise
25 x 15, 13, 12

Bench Hammer Curl
15 x 9, 7
12.5 x 12

Pushdown
50 x 8, 6
45 x 11

Good Morning
105 x 7, 6, 5

Notes

I can just feel my hamstring flexibility eroding from the running volume. Might switch GMs to like SLDLs from the floor or with a deficit bc I don't want to lose that.
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Joe

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Re: warpspeed to the new scenario
« Reply #1088 on: November 20, 2024, 07:47:37 am »
0
20-11-24

CG Bench
90 x 8, 6, 5

Flat Bench Hammer Curl
15 x 9, 8, 6

Wide Grip Pullup
+30 x 8, 7, 6

Incline Fly
20 x 11, 9

Lat Prayer
40 x 9, 7

EZ Tricep Ext
42.5 x 14, 11, 9

Lying Lateral Raise
5 x 10
12.5 x 14
10 x 16

Side Bend
60 x 9, 7, 5

Neck Curl
17.5 x 12, 10
15 x 15

Lateral Neck
12.5 x 9, 7

Ab wheel x a few sets

a few sets of deficit RDLs with 60kg, just getting as much stretch as possible, pausing etc, felt great/awful
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Joe

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Re: warpspeed to the new scenario
« Reply #1089 on: November 23, 2024, 07:26:40 am »
0
21-11-24

Run - 9.44k, 48:04

22-11-24

Stationary bike - 25 mins easy

23-11-24

Reverse Lunge
90 x 7, 6, 5

Chin
+60 x 6
+45 x 9, 7

Incline Fly
22.5 x 7, 5
20 x 10

Lat Prayer
40 x 10, 8

Rear Delt Cable Fly
15 x 13, 12

EZ Curl
47.5 x 12, 10, 9, 8

OH Cable Ext
17.5 x 12, 10, 9, 8

Weighted Deficit Pushup
+20 x 10, 8

Lying Lateral
15 x 10
12.5 x 12
10 x 17

Notes

Few nice days of training. Feel full all the time for last couple of weeks. Traveling for a couple of weeks, so that'll be a nice reset from a forced eating pattern. Likely will end up eating a lot regardless, thoguh, but less systematically. Shuold have some gym access so will try to do a lil bit of training while away, but won't be a priority.
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Joe

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Re: warpspeed to the new scenario
« Reply #1090 on: December 09, 2024, 06:51:22 am »
+1
09-12-24

Bench
100 x 1
90 x 6

Rev Nord
25 x 8, 7

Chin
70 x 1
45 x 7 + BW x 12

Good Morning
90 x 12, 11

Lying Lateral
12.5 x 12, 11

OHP
50 x 8

Notes

Light session to get back into things.

Back from holiday. Had a great time. Did 3 full body lifting sessions and 3 cardio sessions + averaged like 12k steps, so kept nicely active. Ate a lot of great food. Giving it a couple days before I weigh myself since wthe delta is always confounded by going off creatine when away.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1091 on: December 09, 2024, 07:07:10 am »
0
nice! where'd you go?
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Joe

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Re: warpspeed to the new scenario
« Reply #1092 on: December 11, 2024, 07:06:18 am »
0
11-12-24

CG Bench
90 x 6, 5, 4

Flat Hammer Curl
15 x 8, 6
12.5 x 12

Wide Pullup
+25 x 8, 6

OH Cable Ext
17.5 x 8, 8, 7

Incline Fly
20 x 9, 6

Lat Prayer
37.5 x 7, 6

Quote from: LBSS on December 09, 2024, 07:07:10 am
nice! where'd you go?

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.
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Joe

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Re: warpspeed to the new scenario
« Reply #1093 on: December 15, 2024, 09:47:44 am »
0
15-12-24

Chin
+55x6 + 40x6 +20x7 + BWx8

Incline Fly
22.5x6 + 17.5x7 + 15x7 + 12.5x9

Reverse Lunge
90 x 9, 5

Incline EZ Tricep Ext
37.5 x 11+6+4

Flat Hammer Curl
15x8 + 12.5x7

Notes

Not gone for a run since getting back. Just not felt 100%, usually takes me a while to recover from a long trip. Felt high effort just getting in the 3 shortish lifing sessions tbh.
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LBSS

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Re: warpspeed to the new scenario
« Reply #1094 on: December 16, 2024, 07:34:33 am »
0
Quote from: Joe on December 11, 2024, 07:06:18 am

Visited my wife's family in Singapore. Strange country, but as far as repressed authoritarian island nations go, i can't say i find it any more objectionable than the one i live in.

lol. also, the food in singapore is incredible IME, so there's that. but yeah it's a weird place. the social engineering is really in your face.
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter
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