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Messages - Raptor

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1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 29, 2025, 02:30:02 pm »
Calisthenics Circuit 2

Chinups:

6
5
5
3

20 kg KB overhead press:

8
10
10
6

20 kg KB swings:

15
15
15
15

The exercises are done one after another (with pauses to recover), then repeat the whole circuit. Very happy about the chinups as I go a very long range of motion with my long arms, felt great! Also the overhead presses with a 20 kg kettlebell are not too shabby, either.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 29, 2025, 09:46:10 am »
Gym work 44:

Medium bar squat:

20x5
20x5
50x5
80x5
100x5
100x5
100x3

Bench press:

20x10
20x10
50x10
50x10
50x8

RDL ++ Leg curls:

20x8
60x8 ++ 64x10
80x8 ++ 80x10
80x8 ++ 80x10

Chest fly machine:

25x10
45x10
45x10

Bodyweight: 89.9 kg (-0.8 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult but I managed to get two sets of 5, with the last set of 3. So, progress. I still have a right adductor injury so my squat strength is not the best. Bench press was like the last time - the last set is very difficult, failure happens at the right elbow. I tried with different bar grip widths but still not sure which to use.

RDLs and leg curls were great, with the caveat that it's still very difficult to hold the bar in my hands. I had to use mixed grip with 80 kg (although to be fair, you do stay with it for quite a while, being an 8 rep set).

Heart rate was a bit better, it went towards ~150 after my deadlift sets but after the squats I think it was at about 140 or so.

3
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 24, 2025, 09:19:11 am »
Gym work 43:

Bench press:

20x5
20x5
50x5
65x5
65x3
65x4

Dumbbell Bulgarian split squat (each leg):

40x10 (20 kg dumbbells in each hand)
40x10
40x10

Chinups:

7, 4

Landmine push press (each arm):

15x10 (bar + 15 kg plate)
15x10

Landmine one-leg deadlift (each leg):

15x10

Bodyweight: 91.0 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Great workout. I feel great after it which basically never happens, but today's BSSs made me feel good, for some reason. The bench press was shaky, as I got only 3 reps in my second set but then focused a bit more and got 4 in the third set. The BSSs were great, 20 kg felt light and could have done more. I also had good enough work capacity to do all 3 sets of 10 reps. The first set of chinups was great, too - perfect form, very long range of motion and 7 reps, which is a recent PR, ever since I re-started doing chinups.

My bodyweight has increased, though, and I need to get lighter.

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 22, 2025, 02:54:33 pm »
Calisthenics Circuit

Chinups:

6
5
5

Pistol squats:

10 each leg, assisted with a band (very difficult on the right leg)
10
10

20 kg KB overhead press:

6
6
6

20 kg KB one-leg deadlift:

15
15
15

Circuit repeated 3 times

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 21, 2025, 11:17:50 am »
Gym work 42:

Medium bar squat:

20x5
20x5
60x5
80x5
100x5
100x3
100x3

Bench press:

20x10
50x10
50x10
50x8

Hip thrust:

60x6
90x6
120x6
120x6
90x6

Nordic curls:

5
5
5


Bodyweight: 90.7 kg (+0.5 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult. 100x5 felt more difficult than when I was doing them high bar and weighed 81 kg. I do have a minor right adductor injury but still, systemically they felt very difficult.

Bench was so-so, I just immediately fall off after I go past 6 reps or so, regardless of the weight used.

Hip thrusts and GHRs were pretty good.

6
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 15, 2025, 10:31:33 am »
Do you really eat 12 eggs per day? I mean... what does your gallbladder think about that?

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 15, 2025, 10:28:53 am »
Gym work 41:

Bench press:

20x5
20x5
40x5
65x5
65x5
65x4
40x10

Medium bar squat:

20x5
20x5
60x5
80x5
100x4
80x5

Chinups:

6, 4, 4

Deadlift ++ Leg curls:

60x5
80x5 ++ 80x10
100x5 ++ 80x10

Bodyweight: 90.2 kg (-0.2 kg)
Exhaustion level: 9.5/10

Comments:

Cold outside, so gym. Bench was very good, happy about it. Squats were difficult and after my 100x4 set I had a heart rate of 160 and felt a little shaky. I had to mentally focus not to lose it. Incredible how much systemic fatigue squats put on me. Chinups were not great, not terrible.

Deadlift was pretty good and it surprisingly fatigued me less than the squats, I guess because you can leave the barbell from your hand for just a bit whereas in the squat the bar is always on your back and eating away at your energy.

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: October 07, 2025, 10:09:55 am »
Gym work 40:

Bench press:

20x10
40x5
60x10
60x5
60x4

Low bar squat:

20x5
50x5
70x5
90x3
90x3
90x3

Chinups:

6, 3, 4

Cable kickbacks:

3 pins x 10
5 pins x 10
6 pins x 10 (felt great)

Bodyweight: 90.4 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Rainy outside and still had a gym membership, so I did this workout. Neck not happy about the bar on my back.

9
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 25, 2025, 02:44:13 pm »
I moved to doing calisthenics in the park for a while, just to see what happens: handle pushups, chinups, pistol squats, hill sprints, stretching, box and depth jumps.

10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 15, 2025, 03:42:41 pm »
Gym work 39:

Bench press:

20x6
40x6
60x3x9 (9 sets of 3 reps)
60x6

Low bar squat:

DND, small right leg injury at the adductor

Landmine push press:

15x20
15x20

Landmine one-leg deadlift:

15x15
15x15

Landmine twists:

empty barx10
7.5x10

Bodyweight: 89.6 kg (+0.3 kg)
Exhaustion level: 8/10

Comments:

Good workout, kind of tiring.

11
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 12, 2025, 03:05:24 pm »
Gym work 38:

Incline bench press:

20x10
40x10
45x10 (difficult)
45x7++40x3

Plate Bulgarian split squats:

30x10 (one plate of 15 kg in each hand)
30x10

Seated horizontal V pulls to chest:

50x12
50x12

Seated vertical V pulls to chest:

64x10
56x10

Seated chest flys machine (very difficult exercise for me):

50x10
40x10

Tricep pulldowns:

25x10
25x10
20x5

Ab machine crunches:

56x10
56x10
56x10

Bodyweight: 89.7 kg (+0.4 kg)
Exhaustion level: 9/10

Comments:

Did a bunch of stuff. Tiring.

12
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 10, 2025, 05:05:36 pm »
Quote from: Dreyth on August 20, 2025, 06:21:41 pm
Still around

Nobody can figure out my knee pain

5 physical therapists
5 chiropractors
1 hijamah expert
1 biomechanics expert
1 massage therapist
1 accupuncturist

Crazy stuff

I have terrible chronic neck pain in the cervical area and thoracic "squeezing pain" as I sleep. No luck with any doctor, they're useless. They look at the MRI, don't see much, so their conclusion is "you're imagining it!". They can't say "I'm just incompetent and I don't care", so they blame it on you. It's very convenient when you think about it.

13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 10, 2025, 05:02:04 pm »
Gym work 37:

Bench press:

20x6
20x6
40x6
60x6
60x6
60x6

Low bar squat:

20x6
40x6
60x6
60x6

Landmine push press:

15x10
15x10

Landmine one-leg deadlift:

15x10
20x10
20x10

Bodyweight: 89.3 kg (-0.1 kg)
Exhaustion level: 7/10

Comments:

First gym workout in a month. Did good, considering the circumstances.

14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 08, 2025, 12:42:11 pm »
MRI says tendinosis on both Achilles.

Anyway, I went today in the park and had three dunks on the small rim.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 18, 2025, 01:41:48 pm »
Injured Achilles ever since these pictures, sharp pain through it when even touching the ground. Will do MRI tomorrow.

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