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31
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 07, 2024, 08:02:06 am »
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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Progress Journals & Experimental Routines / Re: AGC's journal
« Last post by AGC on November 06, 2024, 08:27:24 pm »
Very slack updating as usual.  :lololol:

Since being properly sick a few months ago, I've gotten back to consistent 2-3x/week gym. I've also been running a bit more as cardio warmup, and can do a treadmill <4min km. (Not sure if I could do that outdoors yet, I find my treadmill times much faster than real conditions.)

I'm still doing the volume squatting, currently at 4x10@100kgs, and 5x5@115kgs. I'm just going to keep at it until I start plateauing.

Assistance is some KOT lower back exercises, high-rep SL calf raises, and a few different core exercises.

I've found doing the back ext. single-legged has been really good for reducing lower back spinal erector soreness after squats. I'm working up to doing 3x10/leg @10kgs. I've thought for awhile that outside the main compound lifts, everything else should be unilateral if possible to even out strength imbalances.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by AGC on November 06, 2024, 07:30:52 pm »
^ I remember going through the five stages of grief more after the 2016 win, but yeah, yesterday was just straight depressing. It felt quite inevitable sadly.

At least you got a good run in.  :highfive:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 06, 2024, 06:38:24 pm »
- run 1:00:24, 9.82 km
what a depressing day.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 06, 2024, 07:29:06 am »
05-11-24

Run -- 8.61km, 49:15

06-11-24

Good Morning
100 x 10, 7

Wide Grip Pullup
+25 x 9, 8, 7

CG Bench
90 x 6, 5

Bench Hammer Curl
15 x 8, 7
12.5 x 14

Incline Fly
20 x 10, 8

Lat Prayer
37.5 x 10, 9

Lying Lateral
12.5 x 15, 13, 11

OH Tri Ext
17.5 x 14, 12, 10

Side Bend
55 x 9, 8, 6

Neck Curl
16.25 x 16, 13

Side Neck
11.25 x 10
10 x 13

Notes

Hmm left pec still a little dodgy. Will rest from chest stuff at next workout. Otherwise good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 05, 2024, 07:43:04 pm »
- warm up
-- dreadmill x 10 mins
-- hips, spine, shoulders, hands, wrists
did not do the hanging bit this time

- climb x 90 mins
ok, didn't feel as good as last time but got a little farther on the hard black one i was trying before. i started working on the endurance stuff and then a big group showed up and it's just too annoying to have to wait and wait so i moved on to other stuff.
37
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 04, 2024, 09:05:50 am »
Gym work 9 (traditional strength training day):

High bar squat:

20x8
50x8
70x8
70x8
70x8

Triceps pulldowns (V grip):

30x10
30x10
30x10
30x10

RDL:

60x8
80x8
80x8
80x8

Cable lat pulls (V grip):

80x8
80x8

Bodyweight: 92.5 kg (+0.3 kg)
Sleep length&rating: 2:40-10:10 - 7h30m, 3/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:42-15:19/37 min

Comments:

Tried high bar squats today and will see how my neck reacts. Also did RDLs.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 04, 2024, 06:53:01 am »
03-11-24

Run - 8.99k, 49:36

04-11-24

CG Bench
105 x 1
95 x 5
90 x 5

Rev Nord
+25 x 11, 10, 8, 6

Chin
+55 x 6
+50 x 6

Lateral
25 x 10, 9, 8

Good Morning
100 x 8, 6

Bench Hammer Curl
15 x 5
12.5 x 14

EZ Tricep
42.5 x 9, 8

Notes

Hmm, mild not-great feeling in left pec. Seems like the sort of thing that'll just go away.

Bit of a clock-punching workout here.
39
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 03, 2024, 09:28:22 pm »
Nov 3-9, 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 1 of 4 BW 202-206

Sun Nov 3

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

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

* routine of 1 day on/2 days off to get 495 routinely has been consistent for months now. i'm not too worried about not being able to increase the weights on my upperbody pushing/pulling at this time. happy with the progress of my bicep/tricep routine.

Mon Nov 4

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

Tue Nov 5

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

Wed Nov 6

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

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* added the seated row again using the hammer strength machine. been doing them on and off but consistent enough to put them back to the rotation. stopped them for a while because of the added fatigue to the core stability muscles.

Thur Nov 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~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

Fri Nov 8

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

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Nov 9

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

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
40
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 03, 2024, 05:04:44 pm »
- warm up
-- run x 10 mins
-- hips, spine, shoulders, hands

- climb x 90 mins
not as good as the other day. spent most of the time working on endurance, which i think is a good call. once i was gassed i did some sets of paused push ups and then tried a new purple route on the big slab. i am bad at slab, couldn't finish it. means i should probably work on it more.
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