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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 24, 2024, 02:23:26 pm »
kind of thought i'd try to run today but i am wrecked after the flight. pretty burly crick in my neck, too. it's nice to be home.
2
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 24, 2024, 11:22:30 am »
Nov 24-30, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 4 of 4 BW 202-206

Sun Nov 24

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Nov 25

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* day 10 now of daily 495 2x/day. no big buildup of fatigue in the core stabilizing muscles. 500g carbs per day via 10 cups jasmine rice for energy. the rest are proteins from grilled chicken thigh or tilapia fillets. daily intake in the low 3000s kcal to maintain 204lb bw.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
 
Tue Nov 26

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did not have a lot of time because of a busy work schedule. don't feel like doing 495 if i don't get a long rest. will go 495 again in the morning.

Wed Nov 27

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 23, 2024, 07:26:40 am »
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.
4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 23, 2024, 12:46:24 am »
last night

- dreadmill intervals
-- warm up
-- 5 x (3 min @ 4:13, 1 min @ 5:52)
-- cool down
started to feel like an actual workout on the fifth rep. i should note that the gym is warm and very humid.

today

- climbing x 45 mins
walked up to what seems to be a brand-new bouldering gym about a mile from my hotel. the routes were not that fun and the holds were extremely rough. that + not climbing for two weeks = hands rubbed pretty raw. but glad i at least tried it out! heading to the airport in a couple hours, door-to-door it should be about 31-32 hours, a bit shorter than the way over.
5
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 21, 2024, 12:53:23 pm »
Gym work 15 (Landmine day):

Landmine lumberjack squats with press:

15x5
15x5

Landmine standing push press with complete extension:

15x12
17.5x12

Landmine one-leg deadlift:

25x12
25x12

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

barx10
10x10

DND

Bodyweight: 91.5 kg (-0.3 kg)
Sleep length&rating: 6h20m, 4/5
Exhaustion level: 9/10
Time of day/spent at gym: 16:57-17:49/51 min

Comments:

Back pain in the thoracic and neck area from the last squat workout. Did some lower weight landmine exercises for more reps.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 20, 2024, 07:00:26 pm »
yesterday

- dreadmill intervals
-- warm up
-- 3 x (3 min @ 4:13, 1 min @ 5:52)
-- cool down

- pull ups x 10+3+3
inner left elbow announcing itself a little

- push up + paused push up x i forget
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 20, 2024, 07:47:37 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 19, 2024, 07:26:34 pm »
i turn 38 today, age PR
9
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 19, 2024, 11:26:21 am »
Gym work 13 (traditional strength training day):

High bar squat:

20x6
20x6
60x6
90x6
90x6

Bench press:

20x6
40x6
60x9
60x6

Some pulls to chest and back of head

Bodyweight: 91.9 kg (+0.2 kg)
Sleep length&rating: 1:50-10:10 - 8h20m, 5/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:26-14:48/22 min

Comments:

Only high bar squats and bench presses (60x9 is great!). Back pain after the workout in the thoracic area.
10
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 18, 2024, 04:40:12 pm »
Nov 17-23, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 3 of 4 BW 202-206

Sun Nov 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* very good strength from higher carb intake (400-500g /day). 495 is not fatiguing me again. i was at 208-212 at least when i did daily 495s for years. this time, i'm closer to 200lb.
* i'm not going into caloric suplus. i had a higher intake of carb but balanced it with lesser calories from the protein or fat. i thought that i must have higher protein intake so my muscles can repair/recover.
* the higher carbs show that i get a lot better recovery when i'm at 400g+ compared to my usual 150-200g/day + a higher protein intake. i still eat 125-150g protein a day.

Mon Nov 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Nov 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* very happy with the consistency of the 495s for the past few days. i'm still recovering in between workouts. only thing i've change is upping my carb (jasmine rice) intake from 150-200g/day to 400-500g/day. the feeling of leg thickness is very noticeable. i kept my bw steady at 204-206 at workout time.  total calories stay the same by adjusting protein and fat intake. sometimes my meal ratio can be 2 (130kcal each) tilapia fillets with 5 cups of jasmine rice (1000 kcal total rice). lol

Wed Nov 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Nov 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* 2 more days and it's a week of 495s twice a day. i'm not fatiguing or getting any muscle strained.  i'm keeping the other exercises light-moderate. my 230-11pm work schedule works with this routine. 

Fri Nov 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Nov 23

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

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