werd, journal

[psychojoe]

32 mile bike ride, all quite an easy pace.
Weight was 85kg (187lb) thismorning. All-time high, and risen fast. Need to take it easy or ill gain too fast.
Today and tomorrow are big calorie deficits and no carbs. About 18-1900, fat and protein. On monday back to high-cals and constant carbs, for 5 days perhaps.

[psychojoe]

not much soreness today - mainly neck and traps infact. Weight down by 5lbs thismorning, how interesting. I will see how much is gone tomorrow morning, then how much of it is back after Monday's carbs

[Chrisx9118]

32 mile Bike ride is no joke. Nice job.

[psychojoe]

32 mile Bike ride is no joke. Nice job.

maybe if I was going fast or something. I was riding with my mum and we took about 3.5 hours haha. I dont think my heart rate was ever above 60bpm :/
Still, calories gone, CALORIES GONE

[psychojoe]

Back was hurting a bit

Deadlifts
5,5 x 60
5 x 90 - big jump
5 x 100
5 x 107.5
5 x 115
3,3,3,3,3 x 120
10,8 x 105 PR
10 x 95

Then home, and

Chins
5 x +5
5,5,5,4,4 x +10
These felt really great.

Then a couple of hours later:

EZMP
6 x 30
3 x 40
3,3,3,3,3 x 45 2 min rests
3,3,3,3,3 x 45 30s rests
45 too light, really

Incline DBB recommended to correct my unsightly chest shape
9 x 15.5
6,6,6,6(f) x 21.5
Alright, but shoulders not great

Low-rep deadlifts down, 10-reps way up. High reps ftw

[psychojoe]

chest sore as expected, accross the top and somewhat inner too. Lower back DOMS and also the injury pain, but not much. Sleep is still **** - usually about 4-6 hours then wake up, very alert, and just doze for a few more hours. This is really going to be affecting my recovery, which frustrates me.

Some DB snatches today, intended originally as just a bit of fun. But they were quite taxing on my arms (biceps especially), shoulders, and legs. Very fun though

5,5 x 15.5
5,5,5,5 x 21.5

I will have to make tomorrow a very light shoulder day

[psychojoe]

pullups
7,7 x bw

chins
8,6 x bw

pistols 0.5 means a negative
Left:
3 (chair)
0.5 (amp)
2.5,3.5 (amp/mc)

Right:
3 (chair)
4,4 (amp)

[6.5/7] left/right alternative, on amp+mc
[9.5/10] "

EZMP
5 x 30
5 x 35
5 x 40
5,5,5,5f x 45 (1min rest, then 2min's for other sets)

Also some hanging on my pullup bar with one arm - quite hard.
My quads felt really weak thismorning, and into the rest of the day so maybe pistols were down.

--Joe

[psychojoe]

yesterday (01.09.06)
Legs, glutes, pretty sore. So decided against deadlifting
I decided to take longer rests than recently, as a comprimise between volume density and "strength" in each set.

IDBB
10 x 15.5
6 x 21.5
6,6,6f x 24 2 min rests
6,6 x 22.5 2 min rests

DB rows
10,7 x 27.5
10,8,8 x 25.5

Power shrugs
15 x 54
15,10,10 x 60

Side bends not great
5,5 x 31.5

EZ curls sorry
7,7f x 30

fun workout, today theres desirably-distributed DOMS on my chest
weight 86kg (189lbs) in the morning, up 1kg from last week. Now follows 2 days of very very low calories, I hope!

[psychojoe]

70 mins LI cardio 2 days ago (the day after my last post). ~120bpm, aint no thang.

Today, perhaps inspired by yesterday's UK open PLing competition, perhaps just too lazy to do higher reps; I did some singles for my DL:

Deadlift
5 x 60 felt good right away
4 x 80
3 x 90
3 x 100
1 x 110
1 x 120
1 x 125
1 x 130
1 x 135
1,1,1 x 140 first rep easy, not sure about form on the others. Nothing terrible anyway
1,3,[1,1,1,1,1] x 130 the triple was a bit gay. Short rests in the [ ]'s

Back rounding a bit on the negative. I didnt want to drop the weights so had to go down slowly. I used chalk today which was great, I could use a better grip.

BBMP mostly 2 min rests between work sets
10 x 20
5 x 30
6 x 40
7,7,6 x 45
8,7,6,[6,4] x 40

Chins
5 x +5
5 x +10
5,5,5 x +12
3,3,3 x +14
felt very good, I love chins now.


Then I ate junk

EDIT: after the workout I was left inexplicably happy and spun, I wanted to TALK TALK TALK all the time, and jump around. I guess the singles really got me tweaked, i wonder if i will be able to sleep

[psychojoe]

yesterday and today, 45mins fasted cardio in the morning

Pistols
warmup reps then
[3/3],[3/3],[3/3],[3/3],[2,1-,1,1-/5]
[5/5],[5,5] at the end of the workout

EZ overhead
6 x 20
5 x 30
3 x 35
3 x 40
3 x 45,47,5,50 2min rests
3,3 x 52.5 3 mins
3,3,3,3 x 50 1 min

DB rows felt like doing lower reps here, normally theyre high
5 x 21.5
5,5,5,5,5 x 30

Then some standing evil-wheel practice
Some shoulder and elbow problems, but not too bad. A good workout, improvements in most places.

[psychojoe]

DB snatch
4 x 11.5
4 x 15.5
2 x 21.5
2,2 x 24
2 x 25.5
2 x 21.5 (switched to bigger plates)
2,2 x 28 - hard, have to be very careful with form
2,3 x 25.5
legs getting tired now
5,5,6,6 x 21.5

great fun, legs were tired from JUMPING after a bit, though. Some shoulder pain on a few of the reps.

IDBB about 60s rests
10 x 11.5
9,8,7 x 21.5
lower incline now
8,8 x 18
10,8 x 15.5

Chins
8 x bw

Pullups
6 x bw

my biceps were ****ed from the snatches and benching so the chins/pullups were gaycore. Also did some hanging from the bar etc. I dont feel like it was a full workout tbh, without some deadlifting. The DB snatches are quite lower-body though, i guess.

[psychojoe]

yesterday was low cals, no carbs. Today no carbs preworkout. The best way tbh.

Deadlifts
5,5 x 60
2 x 90
1 x 100,110,120,125
1,1 x 130
1,1 x 135
1,1,1 x 140
3,3 x 140 - done as singles, reset after each rep
1,1,1 x 140
1,1 x 145
1,1 x 150 - too much, tbh
mostly quite short rests above. Form variable, as was rep difficulty. When my form was right, it made such a difference. Good practice anyway.
8,8,6 x 120 - really surprising. 15kg PR, wtf?

that took about an hour. Then I ran home, ate etc, and may do overhead and chins in a bit
...
and I did!

EZMP
3 x 40
3 x 44
3,3,3,3,3 x 50

Chins
3 x 10
3,3,3 x 15

My arms were so tired after the deads already. I feel really wasted now
--Joe

[psychojoe]

feeling pretty tired and sore, worn down. I need to get eating carbs more ofton, perhaps. I did really low volume today, which I hate. But I hope it will benefit me in the end. My back and legs were still sore.

Pistols
[1/1],[1,1] - amp
[1/1],[3/3],[3/3],[3/3],[3/3],[3/3] - some of the 3's included just a negative on the left, tbh done on epson box, on the side.

EZMP
12 x 20
10 x 28
9,8,7,9,6 x 40

Chins
6,6,6 x +5kg - medium difficulty.

Now no more weights for a few days

[psychojoe]

14th and 15th had two bike rides, about 50 miles total. Im feeling pretty weak still, from earlier in the week. One pullup felt hard thismorning. On monday hopefully I can start light training again.

[psychojoe]

time to get this **** typed up, I guess

Deadlifts
5,5 x 60
2 x 90,100
1 x 110,120,125
1,1 x 130
1,1,[5],[5],1,1,[3] x 135 -[]'s indicate set done in singles

form variabale, ofton ****. I tried different starting methods.

8,8 x 120
9 x 110 too close to failiure, tbh

weaker than last week.

BBMP
8 x 20
5 x 40
5,5,5,5 x 45 - 60s rests
7,8 x 40

weaker too :/

Cable rows its been years since I did these
5 x 16 (16 x 5kg blocks)
10 x 13
12,10,12 x 11

Being super-strict here, and only moving my arms and shoulders makes it much harder. any movement of the torso or my legs and I can launch the whole stack into the ceiling :/

weaker than last time, but fun still. What else should I expect?

[psychojoe]

I felt really weak, and was!

Pistols
[1/1] - amp
[1,0.5,0.5/3],[1,0.5/2] - epson box on side
[0.5,0.5/2] - amp
[0.5/2] - ATG
[2,0.5,0.5/4] - amp

absolutely terrible, strength WAY down from last time, omfg.

EZMP
3,3, x 40
3 x 42.5
3 x 45
3 x 47.5
3,3,3,3,3f x 50 - 2 min rests

Chins
5,5,3,3,3 x +10kg

IDBB
6,6,6 x 24

Then a 10-15 minute run. Dissapointed by the pistols, other things not too bad. ****, but not awful.

--Joe

[psychojoe]

thursday, friday, saturday, sunday - lots of cycling around looking at houses.

Back to the gym on Tuesday, today:

Deadlift
5,5 x 60
3 x 90,100,110,120,120,130 - all **** tbh
[1,1],[1,1] x 140 too hard
8,7 x 125 PR
8 x 120
8? x 115

High reps own. Keep going up while my low-reps are coming down.

BBMP
8 x 20
9,8,7 x 40
8,10 x 35 - was the last set with even less weight? I cant remember.

DB rows
10 x 60lbs
7 x 30kg
8,8 x 60lb

I felt good afterwards. I feel a bit pumped still, 4 hours later. Time is depressing