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Author Topic: warpspeed to the new scenario  (Read 1102471 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #1290 on: July 18, 2025, 03:43:34 pm »
0
18-07-25

Jog to gym

Treadmill incline walk x 50 mins [121 avg hr, progressed from 4kmh/13% up to 4.4kmh/15% doing a notch of pace or incline every 10 mins]

Machine Chest Press 3 x Drop
Pec Dec 2 x Drop
D-Handle Seated Row 3 x Drop
Preacher Curls 3 x Drop

Jog home

Notes

lots of poor sleep this week so just felt zonked for this one. was up earlier than intended so just went to gym early, though ¯\_(ツ)_/¯

love d-handle rows, feel great on the lats

preachers leave my biceps so wrecked. took genuin eeffort ot bend my arms until like noon today lol

surprisingly still enjoying just walking hard on the treadmill, lmao
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #1291 on: July 19, 2025, 08:11:29 am »
0
19-07-25

Jog to gym
Treadmill @ 15% incline
5 @ 4.0
5 @ 6.1 [147 HR]
5 @ 6.3 [161]
3 @ 6.5 [172, 35 RR]
1 @ 3.5
Treadmill @ 2%
1 @ 9
3:30 @ 13.5 [169]
1:30 @ 8
5 @ 13 [170, 35 RR]
2 @ 8
3 @ 10
Treadmill @ 4.0
5 @ 11.5 [172]
Treadmill @ 15
2 @ 4.0
5 @ 6.2 [172, 33 RR]
17 @ 4.0

Seated Hamstring Curl 3 x Drop
A Calf Raise
134 x 6, 5
B Leg Press
120 x 8, 7
OL Calf
52x6+4+3
Leg Ext 2 x Drop
(Ab/ad)duction superset, 2 each

Notes

Insane rain and storm this morning so we bailed on the Parkrun.

21 consecutive mins running in the middle of this, with pain no greater than 2/10, and usually 0/10. Also felt basically 0 pain jogging to gym. Wore the Vomeros for the first time in ages for this. Typically had been using Cliftons or a retired pair of Cloudmonsters for gym stuff since those are the running shoes I find most comfortable for walking.

Possible, then, that the Vomeros contributed as much as actual recovery to this feeling better on the foot. They're no less of a neutral shoe than anything else I run in, so I doubt it's because of any stability feature per se. That said, they are the only one of my primary shoes that have long enough laces for me to do the heel lock lacing techniques. Pretty sure that I have read that (a) tighter lacing and (b) using all available eyelets are have both been found to reduce symptoms from PTT/stability issues. So, that would make sense here.

Saucony Tempus 2 looking tempting as well. Seems hard to find a stability shoe that is tempo/session compatible (well obvs you can do sessions in anything, but it's more fun when the shoe is fun).
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Joe

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Re: warpspeed to the new scenario
« Reply #1292 on: July 20, 2025, 08:13:39 am »
+1
20-07-25

Cardio

Jog to gym
Treadmill @ 15 % incline
10 @ 3.6 km/h [110 HR]Man
10 @ 3.8
20 @ 4.0
20 @ 4.2
10 @ 4.3
10 @ 4.4
10 @ 4.5 [128 HR]
122 avg hr overall

Lifting

Dip Machine 4 x Drop
Pulldown 4 x Drop
Pec Dec 3 x Drop
Wide-Grip Row 3 x Drop
Preacher Curl 4 x Drop
Cable OH Extension 4 x Drop

1A Cable Lateral 5 sets
1B Pogo Hops 3x14

Machine OHP 3 x Drop

Notes

Kept it super light on the cardio. Laces long enough on my old Ons that I was able to switch to heel-lock lacing. Again, that may have been a factor, but foot felt great on the jog in, and least pain I have experienced yet on pogo hops

The lateral-pogo hop superset got to be among the most niche gym super sets. Was fun. Did lateral RLRL - pogo - RLRL - pogo - RL - pogo.

Lifting done in 29:30. Amusingly, avg hr for the lifting was 133 (same as max HR in the cardio segment), and with < 60s under 110 HR. Keep trying to remember to hit lap at start/end of every set so I can get an accurate Work:Rest ratio number, but usually am wiped enough after a drop set that pressing a button on my watch is the last thing on my mind. Managed it for like 2/3 of today's session, so my eyeball has it at about 2.5:1 work:rest. A full drop set taking between 90-240s depending on the exercise, how many reps I'm getting per drop, how long it takes to change weight, etc. And rest between exercises usually 30-90s depending on how far apart the machines are, etc.

This is why I don't track load for lifting, either. Waste of time for me. I know the effort is high enough and given I'm doing it post-run and it's semi "on the backburner", I'm not trying to maximise gains or beat PRs. One thing that helps being consistent is that there are a bunch of selectorised machines at the gym that I need to full stack (dips, chest-supported row, pulldown/d-handle row for like 3 reps) so those keep me honest.

Also, man, I am just hungry all the time now. Guess I did over 9 hours in the gym this week, of which 7:30-40 was cardio...
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Joe

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Re: warpspeed to the new scenario
« Reply #1293 on: Today at 03:29:18 pm »
0
21-07-25

Jog to gym
10 @ 15 / 4.5
10 @ 4 / 8.5
10 @ 15 / 4.6
10 @ 2 / 9.5
5 @ 15 / 4.7
Jog home

Notes

2 x 10 mins running. Felt good. Will probably try and go for an actual outdoors run towards the end of this week.
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"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn
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