Recent Posts

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 14, 2026, 09:26:09 pm »
15-02-26

Run -- 9.02k, 54:45

Lift -- full body mix of gym machines

Notes

Outside today. Got a taste of the LBSS experience, as its 80F and 80% humidity here. Didn't feel as awful as expected, but legs a bit tired from two days of session-y type running in a row. Bit behind target for the week but feel like I'm ahead of expected fitness and adaptation, so not concerned.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 14, 2026, 01:16:27 pm »
last night

- treadmill run x 30 mins easy

- squat 235 x 5,5

- calf raise 235 x 6,6

- gettin' old strength circuit

- treadmill run x 30 mins easy

today

- strong run
-- warm up
-- 15 km @ 85% of 5k pace (4:28 average)
-- cool down
RPE 7.5-8, nice. done outside, the ~5 km loop spot is finally clear of snow/ice.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 13, 2026, 10:09:15 pm »
14-02-26

Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy

Notes

Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on February 13, 2026, 10:18:30 am »
1/15/25 Thursday BW = 188.0
OHP 10x95, 10x95, 10x95, 10x95.
Chin up 6, 6, 6, 6,
Dip 20, 20, 20, 20.
Ab Leg raise 20, 20, 20.

1/16/25 Friday
Treadmill 45 mins 3.54 miles

1/21/26 Wednesday
Treadmill 45 mins 3.41 miles

1/22/26 Thursday BW = 189.0
Push up 15, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Dip 20, 20, 20.

1/23/26 Friday
Squat 5x135, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.

1/27/26 Tuesday
Treadmill 45 mins 2.27 miles

1/28/26 Wednesday BW = 188.0
Push up 20, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Pull up 5, 5, 5, 5.

1/29/26 Thursday
Squat 5x135, 3x185, 1x205, 1x225, 4x205, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.

2/3/26 Tuesday BW = 187.8
Treadmill 45 mins 3.48 miles

2/4/26 Wednesday
Pull up 5, 5, 5.
Push up 25, 25, 25, 25.
Dip 10, 15, 15, 15.

2/5/26 Thursday
Squat 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.

2/6/26 Friday BW = 190.2
Treadmill 45 mins 3.32 miles

2/10/26 Tuesday BW = 188.8
Treadmill 45 mins 3.55 miles

2/11/26 Wednesday
Push up 25, 25, 25, 25,
Chin up 6, 6, 6.
Dip 20, 20, 20.

2/12/26 Thursday
Squat 3x185, 8x185, 8x185, 8x185.
Dumbbell lunge 11x40, 11x40, 11x40.

2/13/26 Friday
Treadmill 30 mins 2.38 miles

Still moving. Life is wearing me down in general. Ready for my next big win.

My body is feeling good and I am hanging in there. Peaks and Valleys.

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 13, 2026, 10:18:10 am »
last night

- easy run
feeling a bit of that posterior knee "thickness," decided to rest it.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 12, 2026, 09:54:00 pm »
13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 11, 2026, 08:08:43 pm »
- treadmill progression run x 60 mins
bit of a fail, this was supposed to be 8 mile progression with a fast finish but the treadmill would not let me turn the speed past 8.0 mph. gave an error warning saying, "speed temporarily limited." annoying, but whatever.

- stretch calves
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 11, 2026, 06:42:04 pm »
11-02-26

Run -- 8.58k, 52:52

Notes

long-haul flight tmrw so no run
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 11, 2026, 07:02:53 am »
last night

- treadmill run x 1:02 w/ 7 x [1 min @ 98% 5k, 3 min easy]

- stretch calves
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 10, 2026, 05:12:28 pm »
10-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d

10.54k, 54:59

Chins, Dips, OL Calf Raises

Notes

Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.
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