View All Posts: Joshua
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:22 | ||
| Sat 05-09-2015 Rest day - WO: None - EMS - Abs 3hr slow twitch - Lower back 60min capillarisation - Elbow blood flow 40min - Drills: 10min Flow drills - Swim: None - Spa: Jacuzzi, Sauna, Massage - Diet - 3 boiled eggs, 1 muffin with butter - 6 PShakes ( Myprotein milk proteins ) + 6 shakes of hydro extreme with myprotein red berry (watermelon) - Sushi and Sashimi, green tea, miso soup - Sandwich - Salmon, cottage cheese, mushrooms and high protein bread - 2 myprotein supergreen shots - Core sups * Hydro whey is so easy to chug back in the spa due to water replenishment. Damn tasty too. - Sleep - Volume: 9hr - Latency: under 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:21 | ||
| Fri 04-09-2015 - Training Focus - Delts & Neck - WO ( DutyCycle=40sec except for neck work. ). - UprightRow 6s - Mil Press 6s - CabLatRaise 6s - CabRearRaise 6s - Bridges 4s - NeckToRear 4s - NeckToFront 4s - DB Shrug 4s - EMS - Elbow joint blood flow 120min - RotatorCuff capilarisation 60min - Delts 40min force/fast twitch ; 40min Capilarisation - Drills - Internal and external band rotations 5min - BandLatRaise PostWO - Swim - Freestyle 800m with fins - Diet - 3 boiled eggs, 1 muffin with butter - 1kg Beef and prawn with ginger and spring onion with boiled rice (split over a few meals) - Poridge - Oats, water, MP caesin, cocoa powder - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots + 2 red berry (watermelon) shots - Core sups - Sleep - Volume: 8hr - Latency: less than 10min - Quality: good | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:21 | ||
| Thur 03-09-2015 Training Focus: Squats - WO ( DutyCycle=40sec on with bigger c60sec rests ) - 1L Squats 4s - OSquats 5s - ZSquats 5s - Unilateral LegExt 10s * Forced, partials and painful. - LegCurl 2s MTime - EMS - Elbow blood flow 120min - Quads 40min FastTwitch, 20min SlowTwitch, 20min Capillarisation - Hams 40min FastTwitch, 20min SlowTwitch, 40min Capillarisation - Glutes 40min FastTwitch, 20min SlowTwitch, 40min Capillarisation - Drills - Glute activation drills - Flow drills, pike, frogs - Swim - Crawl 800m with fins - Diet - 3 boiled eggs, 1 muffin with butter - 2x high protein rolls, salmon, cottage cheese, chives, spring onion - Poridge - Oats, water, MP caesin, cocoa powder - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 9hr - Latency: 10min - Quality: good. Had a leisurely wakeup | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:20 | ||
| Wed 02-09-2015 - Training Focus - Back & Bis - WO ( DutyCycle=40sec) - Pulldowns 4s - SALPD 4s - UnilateralSeatedRow 4s - DBShrugs 4s - RevBBC 4s - HighCabCurl 4s - EMS - Elbow blood flow 120min - Lats - 40min FastTwitch, 60min cap - Bis - 40min FastTwitch, 60min cap - Traps - 40min FastTwitch, 60min cap - Rotator cuff - 60min cap - Drills - Band curls & Rows PostWO - CoC grip work - Swim - Breaststroke 800m - Diet - 3 Boiled Eggs, 1 muffin + butter - 2 venison steaks, mash, cabbage and cranberry sauce - Danish pastry with afternoon tea - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 8hr - Latency: under 20min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:20 | ||
| Tues 01-09-2015 - Training Focus - Core and neck - WO ( DutyCycle = 60sec ) - Reverse Crunch 4s - SB Crunch 4s - 3-point planks 3s 4min - Neck bridges 6s+2s * Played with some band presses during 2 sets - Neck to rear 4s - Neck to front 4s - Hyperextensions 4s - EMS - Abs Obliques 80min SlowTwitch & 120min Capillarisation - LowerBack 120min Capillarisation - Elbow blood flow 120min - Drills - 2x5min of neck bridging throughout the day. - Vacuums c5min - Swim - Freestyle 800m with fins - Diet - 3 Boiled Eggs, 1 muffin + butter - Poridge - Oats, water, MP caesin, cocoa powder - 2x500g piri piri chicken and boiled rice - 2x Sandwich - Salmon, cottage cheese, spring onion, cranberry sauce and high protein bread - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 8hr - Latency: 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:19 | ||
| Mon 31-08-2015 - Training Focus - Chest & Tris - WO ( DutyCycle=40sec ) - PecDec 8s - MachineChestPress 8s - ShoulderRotations - 4s External ; 4s Internal - UnilateralTriPressDown 6s - OverheadTriExtension 6s - Mil Press - 2s MTime - Upright Row - 2s MTime - EMS - Elbow Blood flow - 60min - Pec and Tricep Force 40min, Capillarisation 40min - Drills - Band TriPressDown and Band lat raise PostWO - Rotator drills with bands - Swim - Freestyle 800m with fins - Diet - 3 Boiled Eggs, 1 muffin + butter - Poridge - Oats, water, MP caesin, cocoa powder - Lasagna and onion mushroom ciabatta * Little bit too carby but tasty when it was going in. - 2 high protein rolls, cottage cheese and pastrami - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 8hr - Latency: under 10min - Quality: good | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 22:18 | ||
| Sun 30-08-2015 Hamstrings & Glutes - WO ( Interset rest = 40sec ) - 1 Legged DL 6s - Seated Leg Curls 8s - GHR 4s - Hyperextensions 6s ( 30r.set-1 ) - OSquats 2s MTime - ZSquats 2s MTime - EMS - Elbow blood flow 120min - LowerBack 60min Capilarisation - Hams 40min FastTwitch, 20min SlowTwitch, 20min Capilarisation - Glutes 40min FastTwitch, 20min SlowTwitch, 20min Capilarisation - Drills - 1L DL with resistance bands working on MM connection PreWO - Stretches - Frog and pike - Glute activation drills ( hydrants, clams, etc ) - Static mind muscle conection work on hams - Swim - Freestyle 800m - Diet - 3 Boiled Eggs, 1 slice toast + butter - 2 high protien bread rolls, cottage cheese and salmon - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots + couple of glasses of myprotein red berry (watermelon) drink - Core sups - Sleep - Volume: 6+2.5 hr - Latency: under 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:56 | ||
| Sat 29-08-2015 Rest day - WO: None - EMS - None - Drills: None - Swim: None - Spa: A few hours in the Jacuzzi, Sauna, Massage - Diet - 3 boiled eggs, 1 muffin with butter - 6 PShakes ( Myprotein milk proteins ) + 5 shakes of hydro extreme with myprotein red berry (watermelon) - Sushi and Sashimi, green tea, miso soup - Sandwich - Salmon, cottage cheese, mushrooms and high protein bread - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 7hr + c90min nap - Latency: under 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:55 | ||
| Fri 28-08-2015 - Training Focus - Delts & Neck - WO ( DutyCycle=40sec except for neck work. ). - UprightRow 6s - Mil Press 6s - CabLatRaise 6s - CabRearRaise 6s - Bridges 4s - NeckToRear 4s - NeckToFront 4s - DB Shrug 4s - EMS - Elbow joint blood flow 120min - RotatorCuff capilarisation 60min - Delts 40min force/fast twitch ; 40min Capilarisation - Drills - Internal and external band rotations 5min - BandLatRaise PostWO - Swim - Freestyle 800m with fins ; 15min eggbeater * Going down a bit earlier for my swims these days and its a lot quieter. Happy days. - Diet - 3 boiled eggs, 1 muffin with butter - 2x 500g Piri piri chicken with boiled rice - Poridge - Oats, water, MP caesin, cocoa powder - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots + 2 red berry (watermelon) shots - Core sups - Sleep - Volume: 8hr - Latency: less than 10min - Quality: good | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:54 | ||
| Thur 27-08-2015 Training Focus: Squats - WO ( DutyCycle=40sec on with bigger c60sec rests ) - 1L Squats 4s - OSquats 5s - ZSquats 4s - Unilateral LegExt 6s - LegCurl 2s MTime - EMS - Elbow blood flow 120min - Quads 40min FastTwitch, 20min SlowTwitch, 20min Capillarisation - Hams 40min FastTwitch, 20min SlowTwitch, 40min Capillarisation - Glutes 40min FastTwitch, 20min SlowTwitch, 40min Capillarisation - Drills - Glute activation drills - Flow drills & a little stretching - Swim - Breaststroke 800m - Diet - 3 boiled eggs, 1 muffin with butter - 4x Venison burgers in seeded bagels - Poridge - Oats, water, MP caesin, cocoa powder - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups * Added in some additional (200mg.d-1) chromium to my choline supps. - Sleep - Volume: 9hr - Latency: 10min - Quality: good. Had a leisurely wakeup | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:54 | ||
| Wed 26-08-2015 - Training Focus - Back & Bis - WO ( DutyCycle=40sec) - Pulldowns 4s - SALPD 4s - UnilateralSeatedRow 4s - DBShrugs 4s - RevBBC 4s - HighCabCurl 4s - EMS - Elbow blood flow 120min - Lats - 40min FastTwitch, 60min cap - Bis - 40min FastTwitch, 60min cap - Traps - 40min FastTwitch, 60min cap - Rotator cuff - 60min cap - Drills - Band curls & Rows PostWO - Dusted off my captain of crush grippers and had a humbling. - Swim - Freestyle with fins 800m + c15min egg beater - Diet - 3 Boiled Eggs, 1 muffin + butter - 4 steak burgers in breakfast muffins with cranberry sauce - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 6hr - Latency: under 20min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:53 | ||
| Tues 25-08-2015 - Training Focus - Core and neck - WO ( DutyCycle = 60sec ) - Reverse Crunch 4s - SB Crunch 4s - 3-point planks 3s 4min - Neck bridges 6s - Neck to rear 4s * Lots of isometric finishers - Neck to front 4s - Hyperextensions 4s - EMS - Abs Obliques 80min SlowTwitch & 120min Capillarisation - LowerBack 120min Capillarisation - Elbow blood flow 120min - Drills - Added in 2x5min of neck bridging throughout the day. - Vacuums c5min - Swim - Freestyle 800m - Diet - 3 Boiled Eggs, 1 muffin + butter - 800g malasian chicken and boiled rice - Sandwich - Salmon, cottage cheese, mushrooms and high protein bread - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 8.5hr - Latency: 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:52 | ||
| Mon 24-08-2015 - Training Focus - Chest & Tris - WO ( DutyCycle=40sec ) - PecDec 8s - MachineChestPress 8s - ShoulderRotations - 4s External ; 4s Internal - UnilateralTriPressDown 6s - OverheadTriExtension 6s - Mil Press - 2s MTime - Upright Row - 2s MTime - EMS - Elbow Blood flow - 60min - Pec and Tricep Capillarisation 40min - Drills - Band TriPressDown PostWO - Swim - Freestyle 800m - Diet - 3 Boiled Eggs, 1 muffin + butter - Chili with 50/50 mix of venison and beef mince, boiled rice - 4 breakfast muffins, cottage cheese and ham - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 8hr - Latency: under 10min - Quality: good | |||
| » Journey of Joshua (Go to post) | 30-11-2015 @ 21:51 | ||
| Sun 23-08-2015 Hamstrings & Glutes - WO ( Interset rest = 40sec ) - 1 Legged DL 4s - OSquats 4s - ZSquats 4s - Seated Leg Curls 4s - GHR 3s - Hyperextensions 4s ( 30r.set-1 ) - EMS - Elbow blood flow 120min - LowerBack 60min Capilarisation - Hams 40min FastTwitch, 20min SlowTwitch , 20min Capilarisation - Glutes 40min FastTwitch, 20min SlowTwitch , 20min Capilarisation - Drills - 1L DL with resistance bands working on MM connection. - Stretches - Frog and pike - Glute activation drills ( hydrants, clams, etc ) - Static mind muscle conection work on hams - Swim - Freestyle 800m - Diet - 3 Boiled Eggs, 1 slice toast + butter - 4 breakfast muffins, cottage cheese and pastrami - 6 PShakes ( Myprotein milk proteins ) + 4 MP hydro extreme with MP red berry powder (watermelon) - MyPre 1scoop PreWO + BCAA Peptides - 2 myprotein supergreen shots + couple of glasses of myprotein red berry (watermelon) drink - Core sups - Sleep - Volume: 7 hr - Latency: under 10min - Quality: ok | |||
| » Journey of Joshua (Go to post) | 31-10-2015 @ 20:37 | ||
| Sat 22-08-2015 Rest day - WO: None - EMS - None - Drills: None - Swim: None - Spa: None - Diet - 6 PShakes ( Myprotein milk proteins ) + 3 shakes of hydro extreme with myprotein red berry (watermelon) - 2 myprotein supergreen shots - Core sups - Sleep - Volume: 7hr - Latency: under 20min - Quality: ok * This week has really taken its toll with work, and I feel as if my body has suffered. Hopefully things will calm down soon. | |||