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71
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 19, 2024, 07:15:44 am »
17-10-24

Run - 42 min, 6:00 pace

19-10-24

CG Bench
90 x 1
100 x 1
90 x 6, 6, 5

Rev Nordic
+25 x 8, 7, 5 + 10x6 + BWx6

Chin
+45 x 7, 6, 5

Good Morning
95 x 6, 6

Incline Fly
17.5 x 10

EZ Curl
42.5x12 +37.5x8
42.5x8 + 37.5x6

Pushdown
45x8 + 40x8
45x6 + 40x7

Lying Lateral
15x8 + 10x11

Notes

Still feeling not fully recovered from this cold, and, relatedly, recovering slower from training. So, lower volume cmobined Fri/Sat workout here.

Strained my neck on Monday and it's still not back to 100%, but is a lot better.
72
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 18, 2024, 09:25:35 pm »
- warm up dreadmill run

- mobilizations

- climbing strength test
-- max weight hang on a 20mm edge x 5s: +51 pounds (130% bw)
-- pull up 1RM: +51 pounds (130% bw)
-- hanging L-sit for time: 30s
-- two-hand hang for time: 1:04
pretty interesting! on the scale that the test uses, each exercise scores a maximum of ten points, with an extra point given at a series of milestones. i scored 4+4+6+2=16. my maximum finger strength is low-middling, my maximum pulling strength is low-middling. i think i could have done a bit more weight for each of those exercises, but the increments are 10% of bw and i was not getting to 140% (i.e., +68.5 at my pre-workout bodyweight of 167). i actually tried +67 for the 20mm hang and got at most 3s. +51 for the pull-up wasn't a grind but it was hard. weights are rounded up because i was using plates so 2.5 lbs is the smallest unit.

continuing on: my core strength is high-middling. i could have kept going on the L-sit but thought 30s gave the maximum points for it (turns out it's actually 20s, which is flat-out easy for me); the next level up for that exercise is a 5s front lever, which i don't think i can do at all. but maybe i should try!

finally, my forearm strength endurance is low. the two-hand hang absolutely sucked, it started hurting within the first 30s and while i might have had a few more seconds in me, there was no way i was making it to the 3-point mark at 1:30.

supposedly, that puts me at about the strength level to do 7b+/5.12c/V6, not accounting for skill. i haven't sport/lead climbed since i was a teenager but given where my bouldering is it seems about right. i don't think i've climbed higher than V5 in the gym but i think i'm strong enough to do a little bit more and at the moment i'm held back by skill. and, apparently, simple endurance. i do get pumped out pretty easily, so i guess that scans. anyway, it's nice to have some data.

- climb x an hour
need to take at least a few days off, my elbows are tired.
73
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 18, 2024, 04:03:21 pm »
Gym work 6:

One-leg landmine deadlift:

barx10
20x10
20x10
20x10

Triceps pulldowns:

20x12
20x8
15x6
10x6 (very weak, my triceps just run out of gas immediately)

Cable kickbacks:

30x15
30x15

Leg extensions:

48x15
48x15

Leg curls:

48x15

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 7/10
Time of day/spent at gym: 14:09-14:54/44 min

5.43 km walk (58:51)

Comments:

Pretty good workout, although incredibly weak triceps. Quads and triceps have always been weak, whereas hamstrings and biceps have always been strong.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 18, 2024, 07:59:04 am »
monday

- run 31:01, 5.58 km

wednesday

- climb x 90 mins
okay session, was kind of tired but stuck with it and ended up topping out on a longish overhanging orange one that took a few attempts.

last night

- run 29:27, 4.88 km
75
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 16, 2024, 11:57:17 am »
Gym work 5:

Dumbbell Bulgarian split squats:

40x10
40x10

A bunch of lat pulls:

48x12
48x12
48x12 (focus on slow, long TUT)

One-leg landmine deadlifts:

15x10
15x10

Landmine push press + twists:

15x10+15x10
15x10+15x10

Ab machine crunches:

48x10
64x10

Bodyweight: 92.2 kg (-0.4 kg)
Sleep length&rating: 7h7m, 3/5
Exhaustion level: 8/10
Time of day/spent at gym: 17:56-18:47/51 min

Comments:

A good workout. Went with dumbbell BSSs to not load the back that much. Will see how bad neck pain is after doing the landmine push presses.
76
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 16, 2024, 07:08:27 am »
15-10-24

Run -- 36:40, 6.75km

16-10-24

CG Bench
90 x 7, 5
80 x 7

Chin
+50 x 5
+35 x 9, 7

Pullover
32.5 x 9, 7

Incline Fly
17.5 x 8, 7

EZ Curl
42.5 x 10, 9

EZ Tricep
42.5 x 9, 7

Lateral
22.5 x 13, 12

Notes

Run yesterday felt good even with a stuffy nose. Lifting today ok, recovery between sets had me a lot more out of breath than usual, unsurprisingly, and didn't have the energy for the little movements at the end.
77
Progress Journals & Experimental Routines / Re: Triathlon sprint prep
« Last post by John Stamos on October 15, 2024, 01:39:31 pm »
Update

Started back on the diet so my cardio is just walking.  I want to see how well my diet is working vs having a lot of cardio contributing.  Tomorrow is my first check in.

If I had to guess it'll be about 3lbs

Workouts have been consistent.  Mix of strength and bodybuilding, following slow eccentrics and 6 to 15 reps and maybe 2 in reserve.

Starting weight is 259 and each weigh in I'll stop eating and drinking around 10pm(i work 3 to 11) and only sips after that so I don't have too much food and water weight.

Lately my weigh ins are around 257 with clothes and after I've eaten.

What else umm my calories are around 2750 but probably go a little higher with sauces .

Protein: 250
Carbs: 180
Fat: 110

Once I get to 240 in going to hire my buddy to do my diet since last time that's where I got stuck and only got to 238 with running 12 miles and not drinking anything the night before.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 15, 2024, 12:26:27 am »
Oct 13-19, 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]

Oct Week 3 of 5 BW 202-206

Sun Oct 13

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

4:00 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

Mon Oct 14

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

6:00 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

* 495 every other 2 days working very well for fatigue. routine is easily repeatable. no strain or fatigue on my core. happy to get this consistent at 202-204lb bw in the morning.

Tue Oct 15

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 60-70x5

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 60-70x5

Wed Oct 16

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 60-70x5

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 60-70x5

Thur Oct 17

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

6:00 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

Fri Oct 18

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 60-70x5

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 60-70x5

Sat Oct 19

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 60-70x5

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 60-70x5

79
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 14, 2024, 01:44:06 pm »
Gym work 4:

Leg press (narrow stance):

40x20
80x20
125x15
125x15
125x15

Bench press:

20x10
40x10
50x9 (stopped due to thoracic back pain)

Cable kickbacks:

25x15
40x15
40x15

Leg extensions:

64x15

Leg curls:

64x15

Bodyweight: 92.6 kg (+1 kg)
Sleep length&rating: 7h30m, 4/5
Exhaustion level: 8/10
Time of day/spent at gym: 14:00-14:36/36 min

Comments:

Neck and thoracic pain is back. Doing bench presses seems to aggrave it and I felt terrible in the entire body after my first set with just 50 kg.
80
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 14, 2024, 07:40:54 am »
14-10-24

RDL
170 x 8, 5

Reverse Nordic
20 x 7, 6 + BWx12

Bench [wide/normal grip]
90 x 5, 5

Chinup
+40 x 10, 9

Lying Lateral
15 x 8, 6 +10x8

Pushdown
45 x 10, 8 + 40x8

EZ Curl
45 x 9, 8

Neck Curl
15x13 + 10x13

Lateral Neck
11.25 x 10

Ab wheel

Notes

Not 100% recovered from cold, but enough to have a basically full strength workout. Dunno why I did wide grip bench, prefer the feel of close-grip.
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