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Journey of Joshua

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JoshHardcastle
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2015/02/15 23:58:31 (permalink)
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Journey of Joshua

Introduction
It has been some time since my last training log.  I'm hoping that this will give me an opportunity to discuss some lifestyle ideas from a more egocentric perspective, get some feedback and suggestions of improvements.
 
Publishing Latency - There maybe a lag between the days in question and the publishing.  This is for various reasons, including the demands of external commitments.  I hope to be able to respond to all posts raised, and I will certainly read them all, however this also is subject to time commitments, and there may also be some lag in responding ( I often like to think about points for some time before responding ).
 
Work in progress - Just as my physical form is work in progress, so is this journal.  Formatting may change.
 
SitRep
The latter part of last year was focused on reforming some movements, drills and lower intensity work,  This extended into January to some extent as the gym was a little busy, and some testing I did showed there were still some niggles.
 
I am now looking at stepping up the intensity, reintroducing some limited pushing work, and moving back towards more micromanagement of my dietary macros.
 
Ailments
Elbow Bursa [Affected <1yr ]: Latter part of last year was dealing with a bursa issue, which was quite painful even out of the gym at rest.  I have had to work around it, but many capacity for pressing motions has been lowered significantly
 
Malpositioned scapular [Affected: c10yr]: Scapular on one side does not sit in its correct position when at rest, causing rounding of that shoulder.  I identified this as a contributing factor to my poor pec development.  I have been working on fixing this for c3yr through a combination of activation drills, resistance band work, electric stimulation and mindfulness when in the gym.
 
Sleep problems [ Affected: Life ]: I have had sleep problems since as long as I can remember, and two periods when they got substantially worse.  This is an ongoing challenge for me to unravel what is going on, and whilst may seem a little random for a BB forum, and self indulgent, I may muse about sleep issues and physiology from time to time.
 
Idiopathic Quad Tremors [ Affected: c5yr ]: I have had unusual unilateral tremors in the quad at certain points in the ROM during exercise, and at times outside the gym.  I suspect it is a localised neuromuscular issue, but all roads of enquiry have been fruitless.
 
Declaration of interests
I am kindly supported by myprotein.
 
J


#1

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    JoshHardcastle
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    Re: Journey of Joshua 2015/02/15 23:59:28 (permalink)
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    To be added...
    #2
    Floydy
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    Re: Journey of Joshua 2015/02/16 00:13:53 (permalink)
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    Looking forward to reading bud. I recognise your prose and style from a.n.other site. Not to mention that famous "J" sig...
    #3
    IconWldn
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    Re: Journey of Joshua 2015/02/16 15:13:49 (permalink)
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    No issue with discussion on sleep mate. Damn important when it comes to life as well as training.
    #4
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 19:58:57 (permalink)
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    Sun 01-02-2015

    -   Training Focus - Legs

    -         WO ( DutyCycle=40sec )
    -            OSquats        6s c10r
    -            ZSquats        8s c10r    
    -            UnilateralLegExt        5s c10r
    -            LyingLegCurls        8s c10r

    -         EMS
    -            Quads            40min FastTwitch
    -            Glutes            40min FastTwitch

    -         Drills
    -               Fire hydrants (Glute)        4s 50r
    -               Fire hydrants with bands    4s 20r

    -         Swim
    -            freestyle legs only    800m

    -   Diet
    -      1Kg myprotein beef mince
    -      500g cottage cheese
    -      2tins tomato ; 3 onions ; herbs & spices
    -      8 seeded wraps
    -      3 PShakes ( Myprotein milk proteins )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:    3hr + 1.5hr
    -      Latency:    under 5min
    -      Quality:    moderate recovery on awakening


    #5
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 19:59:47 (permalink)
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    Mon 02-02-2015
    -   Training Focus - Chest (MM connection)
    -      WO ( DutyCycle=40sec )
    -         HighCableCross   10s
    -         LowCableCross    8s
    -         UnilateralCableCrossOverMidline    6s
    -         IntRot  5s
    -         ExtRot 5s

    -      EMS
    -         Pec            40min FastTwitch then 20min Active Recovery
    -         Delt            40min FastTwitch then 20min Active Recovery
    -      Drills
    -         Pec drills with bands   30min
    -      Swim
    -         freestyle        400m
    -         breaststroke    400m

    -   Diet
    -         1Kg myprotein beef mince
    -         2tins tomato ; 3 onions ; herbs & spices
    -         8 seeded wraps
    -         4 PShakes ( Myprotein milk proteins )
    -         2 myprotein supergreens
    -         Danish
    -         Core sups

    -   Sleep
    -      Volume:    90min
    -      Latency:    under 5min
    -      Quality:    Catacholamine response on waking with normal range blood glucose


    #6
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:00:30 (permalink)
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    Tue 03-02-2015

    -   Training Focus - Back
    -      WO ( DutyCycle=40sec )
    -         Pulldowns    6s  
    -         UniRow    6s
    -         SALPD    4s
    -         HiCabCurls 8s
    -         LoCabCurls 8s

    -      EMS
    -         Lats            40min FastTwitch then 20min Active Recovery
    -         Bis            40min FastTwitch then 20min Active Recovery

    -      Swim
    -         Backstroke, Breaststroke, and Freestyle rotations    800m

    -   Diet
    -      6 eggs
    -      6 PShakes ( Myprotein milk proteins )
    -      2 myprotein supergreens shots
    -      Core sups

    -   Sleep
    -      Volume:    6hr
    -      Latency:    under 20min
    -      Quality:    nice to have slept this long


     
    #7
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:00:50 (permalink)
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    Wed 04-02-2015

    -   Training Focus - Core

    -      WO ( DutyCycle=60sec )
    -         SB Crunch 6s
    -         Reverse Crunch 6s
    -         Twists 5s
    -         3-point Planks 4s 1min
    -         Woodchoppers 5s
    -         Hanging leg raise 5s
    -         Hyperextensions 3s 10r ; 2s 50r

    -      EMS
    -         Abs Obliques    60min SlowTwitch

    -      Swim
    -         Breaststroke     800m
    -         Breaststroke legs     200m

    -   Diet
    -      1kg chicken breast
    -      500g cottage cheese, ginger, chillie
    -      9 wraps
    -      4 PShakes ( Myprotein milk proteins )
    -      1 Protein desert
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:    3hr + 1.5hr
    -      Latency:    under 20min
    -      Quality:    moderate
     
    #8
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:01:06 (permalink)
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    Thur 05-02-2015
    -   Training Focus - Delts

    -      WO ( DutyCycle=40sec )
    -         UniCabLatRaise 5s
    -         CabInvFly 6s
    -         UniCabInvFly 6s
    -         IntRot 5s
    -         ExtRot 5s
    -         UprightRow 5s
    -         UniUprightRow 4s
    -         StandMilPress 4s
    -         NeckToRear 6s
    -         NeckToFront 6s

    -      EMS
    -         Ant Lat Rear Delt        40min FastTwitch then 20min Active Recovery
    -         Traps ( superior & middle )    40min FastTwitch then 20min Active Recovery

    -      Drills
    -         Delt stretches    15min

    -   Diet
    -      6 eggs
    -      1kg chicken breast
    -      500g cottage cheese, ginger, chillie
    -      9 wraps
    -      5 PShakes ( Myprotein milk proteins )
    -      2 Protein desert
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:    6hr
    -      Latency:    under 20min
    -      Quality:    moderate


     
    #9
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:01:26 (permalink)
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    Fri 06-02-2015
    -   Training Focus - Legs

    -      WO ( DutyCycle=40sec )
    -         OSquats        6s c10r
    -         ZSumoSquats    6s c6r    *Slow
    -         LegPress    4s 8r
    -         LyingLegCurls        8s c10r
    -         UnilateralLegExt        5s c10r

    -      EMS
    -         Quads            40min FastTwitch
    -         Glutes            40min FastTwitch

    -      Drills
    -         Fire hydrants (Glute)        4s 50r
    -         Fire hydrants with bands    4s 20r
    -         Leg stretchs and flow drills    c20min

    -      Swim
    -         freestyle & breaststroke  800m

    -   Diet
    -      1Kg myprotein beef mince
    -      500g cottage cheese
    -      2tins tomato ; 3 onions ; herbs & spices
    -      8 seeded wraps
    -      500g chicken
    -      200g shredded beef strips in chillie & ginger
    -      3 PShakes ( Myprotein bcaas & squash )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:    7hr
    -      Latency:    under 5min
    -      Quality:    knackered and slept suddenly, well rested on awakening


     
    #10
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:01:44 (permalink)
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    Sat 07-02-2015
    -   Training Focus - Chillin

    -      No workout

    -      EMS
    -            Quads/Hams/Glutes    40min ActiveRecovery
    -            Abs/Obliques   40min ActiveRecovery
    -            Pecs/Delts/Bis   40min ActiveRecovery
    -            Tri   40min FastTwitch
    -            Lats   40min ActiveRecovery

    -      Drills
    -         Planks   4s  (Impromptu because I felt like it)
    -         Leg stretchs, abs stretches and flow drills    c20min

    -      Swim
                None - ended up sitting in the jacuzzi for 4hr whilst quaffing aminos

    -   Diet
    -      500g lasagna
    -      400g chicken
    -      7 PShakes ( Myprotein bcaas & squash + some milk proteins)
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:    5hr
    -      Latency:    under 20min
    -      Quality:    rested on awakening.  I had hoped for more sleep but was relaxed yet alert.


     
    #11
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:02:01 (permalink)
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    Sun 08-02-2015

    -   Training Focus - Legs
        
    -      WO ( DutyCycle=60sec )
    -         OSquats   4s
    -         ZSumoSquats   6s    
    -         LyingLegCurls   6s
    -         UnilateralLegExt   4s   * Major problem with intraset and post set localised myoclonic jerking
    -         LegPress   4s   
    -         HipAdductor   4s (DutyCycle=40sec)

    -      EMS
    -         Quads   40min Fast and Slow Twitch then 40min ActiveRecovery
    -         Glutes   40min Fast and Slow Twitch then 40min ActiveRecovery
            
    -      Drills
    -         Fire hydrants with bands   4s 20r
    -         Fire hydrants (Glute)   4s 50r
    -         Leg stretchs with vibration   c10min
            
    -      Swim
    -         freestyle   800m

    -   Diet
    -      1Kg myprotein beef mince
    -      500g cottage cheese
    -      2tins tomato ; 3 onions ; herbs & spices
    -      8 seeded wraps
    -      5 PShakes ( Myprotein bcaas & squash )
    -      3 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   6hr
    -      Latency:   under 20min
    -      Quality:   rested on awakening


     
    #12
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:02:17 (permalink)
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    Mon 09-02-2015

    -   Training Focus - Chest
        
    -      WO ( DutyCycle=60sec )
    -         HighCableCross   10s
    -         LowCableCross   8s    
    -         UnilateralCableCrossOverMidline   6s
    -         IntRot   5s
    -         ExtRot   5s

    -      EMS
    -         Pec   40min Fast and Slow Twitch then 20min ActiveRecovery
    -         Delt   40min Fast and Slow Twitch then 20min ActiveRecovery
            
    -      Drills
    -         Pec drills with bands   30min
            
    -      Swim
    -         freestyle   400m
    -         breaststroke   400m

    -   Diet
    -      12 eggs
    -      1Kg myprotein beef mince
    -      500g cottage cheese
    -      2tins tomato ; 3 onions ; herbs & spices
    -      8 seeded wraps
    -      5 PShakes ( Myprotein milk proteins )
    -      3 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   3hr + 1.5hr
    -      Latency:   under 20min
    -      Quality:   rested on awakening


     
    #13
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:02:31 (permalink)
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    Tue 10-02-2015

    -   Training Focus - Back
        
    -      WO ( DutyCycle=60sec )
    -         Pulldowns   5s
    -         UniRow   5s    * Rotator cuff on one side lost some power towards the end
    -         BilateralDBRow   4s
    -         HiCabCurls   5s
    -         LoCabCurls   5s
    -         UnilateralPreacher   4s

    -      EMS
    -         Lat   40min Fast and Slow Twitch then 20min ActiveRecovery
    -         Bis   40min Fast and Slow Twitch then 20min ActiveRecovery
            
    -      Drills
    -         Overhead lat stretches   15min
            
    -      Swim
    -         breaststroke   800m
    -         eggbeater   10min

    -   Diet
    -      12 eggs
    -      1Kg chicken
    -      500g cottage cheese
    -      pinapple
    -      9 seeded wraps
    -      6 PShakes ( Myprotein milk proteins )
    -      3 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   6hr
    -      Latency:   under 20min
    -      Quality:   involuntary awakening mid cycle but rested


     
    #14
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:02:47 (permalink)
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    Wed 11-02-2015

    -   Training Focus - Core
        
    -      WO ( DutyCycle=70sec )
    -         SB Crunch   6s
    -         Reverse Crunch 6s
    -         3-point Planks 5s 90sec
    -         Woodchoppers 6s
    -         Rising Woodchoppers 6s
    -         Hyperextensions 5s

    -      EMS
    -         Abs Obliques    60min SlowTwitch
    -         LowerBack    60min SlowTwitch   * Aching hard after these
            
    -      Drills
    -         Cobra stretch & Flop forwards   15min
            
    -      Swim
    -         none

    -   Diet
    -      6 eggs
    -      1Kg chicken
    -      500g cottage cheese (pear & apple)
    -      9 seeded wraps
    -      6 PShakes ( Myprotein Aminos, Whey and milk proteins )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   8hr
    -      Latency:   under 20min
    -      Quality:   well rested
    -      Note: CNS stress metrics were elevated at the start of the day so skipped swim.  


     
    #15
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:03:03 (permalink)
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    Thu 12-02-2015

    -   Training Focus - Delts
        
    -      WO ( DutyCycle=60sec )
    -         UniCabLatRaise 5s
    -         CabInvFly 6s
    -         UniCabInvFly 4s
    -         IntRot 5s
    -         ExtRot 5s
    -         NeckToRear 6s
    -         NeckToFront 6s
    -         UprightRow 6s
    -         UniUprightRow 3s
    -         StandMilPress 4s

    -      EMS
    -         Ant Lat Rear Delt   40min AllFibres then 20min Active Recovery
    -         Traps ( superior & middle )   40min AllFibres then 20min Active Recovery
            
    -      Drills
    -         Delt stretches   15min
    -         CarnivoreTwists 4s (bands)
            
    -      Swim
    -         none

    -   Diet
    -      6 eggs
    -      1Kg beef lasagna
    -      200g pastrami
    -      7 PShakes ( Myprotein Aminos, Whey and milk proteins )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   6hr
    -      Latency:   under 20min
    -      Quality:   rested
    -      Note: CNS stress metrics were slightly elevated at the start of the day.


     
    #16
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:04:05 (permalink)
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    Fri 13-02-2015

    -   Training Focus - Rest
    -      WO - Was suppose to be Chest but rested instead
    -      EMS
    -         Quads/Calves   20min AllFibres then 40min Active Recovery
    -         Lats   20min AllFibres then 40min Active Recovery
    -         Tris   20min AllFibres then 40min Active Recovery
            
    -      Drills
    -         None
            
    -      Swim
    -         Mixed   800m

    -   Diet
    -      12 eggs
    -      1kg chicken
    -      400g gammon
    -      8 wraps
    -      6 PShakes ( Myprotein Aminos, Whey and milk proteins )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   4.5hr
    -      Latency:   under 20min
    -      Quality:   rested


     
    #17
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:04:21 (permalink)
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    Sat 14-02-2015
    -   Training Focus - Chest
        
    -      WO ( DutyCycle=60sec )
    -         HighCableCross   8s
    -         LowCableCross   8s    
    -         UnilateralCableCrossOverMidline   4s
    -         Dips 4s  * Still getting slowly back into dips.  They seem to play hell on bursa.
    -         IntRot   5s
    -         ExtRot   5s
    -         RearDeltInvFly 3s * These were to help reposition scapular

    -      EMS
    -         Pec   40min Fast and Slow Twitch then 20min ActiveRecovery
    -         Delt   40min Fast and Slow Twitch then 20min ActiveRecovery
            
    -      Drills
    -         Pec drills with bands   30min
            
    -      Swim
    -         mixed   800m

    -   Diet
    -      1Kg chicken
    -      green thai curry ( Coconut, onions, etc)
    -      2 danish
    -      c500g venison steaks
    -      grilled stuffed mushrooms with bluecheese and onion
    -      c400g roast potatoes
    -      1slice (albeit a big one) darkchoc & raspberry torte
    -      4scoops homemade choc & cherry icecream
    -      2 glasses champagne
    -      4 PShakes ( Myprotein milk proteins )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   8hr
    -      Latency:   under 20min
    -      Quality:   well rested on awakening


     
    #18
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:04:37 (permalink)
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    Sun 15-02-2015
    -   Training Focus - Legs
        
    -      WO ( DutyCycle=40sec )
    -         OSquats   5s
    -         ZSumoSquats   6s    
    -         LyingLegCurls   7s
    -         UnilateralLegExt   5s
    -         LegPress   4s   
    -         HipAdductor   4s

    -      EMS
    -         Quads   40min Fast and Slow Twitch then 40min ActiveRecovery
    -         Glutes   40min Fast and Slow Twitch then 40min ActiveRecovery
            
    -      Drills
    -         Fire hydrants with bands   4s 20r
    -         Fire hydrants (Glute)   4s 50r
    -         Stretches & flow drills   c30min
            
    -      Swim
    -         freestyle legs only   600m
    -         breaststroke   600m

    -   Diet
    -      6eggs
    -      1Kg chicken ; lemon & ginger sauce
    -      4 hache steaks
    -      500g cottage cheese
    -      8 herb wraps
    -      6 PShakes ( Myprotein bcaas & squash )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   4.5hr
    -      Latency:   under 20min
    -      Quality:   ok
       
     
    #19
    JoshHardcastle
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    Re: Journey of Joshua 2015/02/26 20:04:57 (permalink)
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    Mon 16-02-2015
    -   Training Focus - Chest
        
    -      WO ( DutyCycle=40sec )
    -         HighCableCross   8s
    -         LowCableCross   6s    
    -         UnilateralCableCrossOverMidline   6s
    -         Dips 3s
    -         IntRot   5s
    -         ExtRot   5s

    -      EMS
    -         Pec   40min Fast and Slow Twitch then 20min ActiveRecovery
    -         Delt   40min Fast and Slow Twitch then 20min ActiveRecovery
            
    -      Drills
    -         Pec drills with bands   30min
            
    -      Swim
    -         breaststroke   800m
        
    -   Diet
    -      6eggs
    -      1Kg chicken ; lemon & ginger sauce
    -      4 hache steaks
    -      500g cottage cheese
    -      8 herb wraps
    -      6 PShakes ( Myprotein bcaas & squash )
    -      2 myprotein supergreen shots
    -      Core sups

    -   Sleep
    -      Volume:   4.5hr
    -      Latency:   under 20min
    -      Quality:   ok
       
     
    #20
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