1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 08:29:00 am »- run 54:44, 10.42 km
nice and easy. RPE 3.
nice and easy. RPE 3.
Recent Posts
2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 10, 2025, 05:05:18 pm »09-12-25
50 mins cardio, of which 20 hard
calf raises + rdl + lateral raise + curl
10-12-25
45 min easy stationary bike
chins + dips
Notes
foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation
50 mins cardio, of which 20 hard
calf raises + rdl + lateral raise + curl
10-12-25
45 min easy stationary bike
chins + dips
Notes
foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation
3
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 10, 2025, 09:56:24 am »Gym work 55:
Medium bar squat, wider stance (in Olympic lifting shoes):
20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)
Chinups:
9 old age
, 5, 3
Landmine push press:
bar + 15 x 15
bar + 15 x 15
V-grip pulls to chest (slow tempo):
48x10
48x10
Ab wheel rollouts:
8, 8, 8
Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10
Comments:
Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age.
Even so, I got 9 reps on the chinups which is an old age, although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.
Also did some volume on the landmines, for triceps and deltoid growth.
Medium bar squat, wider stance (in Olympic lifting shoes):
20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)
Chinups:
9 old age
, 5, 3Landmine push press:
bar + 15 x 15
bar + 15 x 15
V-grip pulls to chest (slow tempo):
48x10
48x10
Ab wheel rollouts:
8, 8, 8
Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10
Comments:
Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age
.Even so, I got 9 reps on the chinups which is an old age
, although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.Also did some volume on the landmines, for triceps and deltoid growth.
4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 10, 2025, 07:41:55 am »- track workout
-- warm up
-- ladder 1 min +2+3+2+1+2+3+2+1, w/ 1 min "long run pace" rest
-- cool down
ladder was meant to be in variable pace, with 1 min reps @5k, 2 min @10k-10m, 3 min @HM. resting pace was meant to just not be very slow. had a hard time dragging myself out of bed this morning so was still kind of warming up for the first rep but after that i settled in and did ok. probably silly to do back-to-back "speed" days. i didn't push very hard in either, in my defense? won't make a habit of it. RPE 6.
-- warm up
-- ladder 1 min +2+3+2+1+2+3+2+1, w/ 1 min "long run pace" rest
-- cool down
ladder was meant to be in variable pace, with 1 min reps @5k, 2 min @10k-10m, 3 min @HM. resting pace was meant to just not be very slow. had a hard time dragging myself out of bed this morning so was still kind of warming up for the first rep but after that i settled in and did ok. probably silly to do back-to-back "speed" days. i didn't push very hard in either, in my defense? won't make a habit of it. RPE 6.
5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 09, 2025, 07:29:49 am »- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.
ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.
ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.
6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 08, 2025, 03:48:15 pm »08-12-25
45 mins stationary bike
kb complex + some upper lifting
45 mins stationary bike
kb complex + some upper lifting
7
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Raptor on December 08, 2025, 11:19:01 am »Updates?
8
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on December 08, 2025, 11:18:08 am »What's the vert of these birds? 🤔
9
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 08, 2025, 11:15:48 am »I made a small change in my grip, just a bit wider by 1 cm or so, don't know if it mattered or not. I've also been taking creatine in the last month or so. Who knows how much either of these mattered.
10
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on December 08, 2025, 10:49:39 am »