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11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 18, 2024, 07:27:46 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 18, 2024, 01:43:20 am »
- dreadmill intervals
-- warm up
-- 5 x (1 min @ 3:52, 1 min @ 5:56)
-- cool down
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 17, 2024, 07:16:55 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 17, 2024, 07:14:05 am »
- dreadmill intervals
-- warm up x 10 mins
-- 4 x (3 min @ 4:15, 1 min @ 5:52)
-- cool down

- mobility hips spine wrists/hands

- superset x 2
-- pull up x 5
-- paused push up x 5
just moving my joints

- modified front lever hangs
-- tuck x 10s
-- partial tuck x 10s
-- tuck x 20s
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 16, 2024, 07:31:42 am »
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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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 16, 2024, 03:23:30 am »
catch-can't so far in indonesia, lol. i managed to get a short run in the afternoon i got to jakarta, but i immediately took off for central java and have been too busy and too jet-lagged to do anything but work and eat. back in jakarta now, have some time to rest today and tomorrow, so should be able to get *some* kind of exercise in, even if it's just dreadmill and stretching.

there were a surprising number of people jogging in solo, where i was for the last couple of days, and riding bikes in lycra-clad packs. in jakarta that is an obvious non-starter: the air and traffic are both appalling.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 15, 2024, 09:22:49 am »
Gym work 13 (Landmine day):

Landmine lumberjack squats:

20x10
30x10
30x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

15x10

Landmine one-leg deadlift:

30x8
30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.8 kg (+0.3 kg)
Sleep length&rating: 7h50m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:04-14:52/48 min

Comments:

Good landmine workout, but more tiring than usual. I feel overtrained/not rested enough. Will focus on recovery for the next few days.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 14, 2024, 07:16:42 am »
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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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 13, 2024, 09:27:12 am »
Gym work 11 (traditional strength training day):

High bar squat:

20x6
50x6
70x6
90x6
90x6
90x6 (difficult last rep)

Bench press:

20x6
40x6
60x6
60x6
60x5 (better than last time)

RDL (with touch-go on aerobic box):

60x6
80x6
100x6
100x6

Leg extensions:

64x10
64x10

Leg curls:

64x10
64x10

Chinups:

5

Bodyweight: 91.8 kg (+0.1 kg)
Sleep length&rating: 1:50-10:10 - 8h20m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:35-15:22/47 min

Comments:

Did some high bar squats, form was good, but they were systemically tiring. Will see how my neck reacts. Weirdly, it's better after my workout and worse later on.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 12, 2024, 07:14:38 am »
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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