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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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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on February 10, 2026, 12:35:23 am »
Feb 1-7, 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Jan  Week 1 of 4 BW 200-204

Sun Feb 1

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Feb 2/b]

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Feb 3

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Feb 4

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Feb 5

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5 skip
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Feb 6

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Feb 7

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* skipping all 405+ this week to freshen up my back. doing the 455 last week together with hours of biking gave my lower back a beating. there is no pain after the squat workout but i can feel my back  aching after a heavy single. it felt so uncomfortable to the point that i had to take time before bending my back out of the bar after racking the set otherwise the aching will make me move in funny ways.  :P
* will stay with 315 in the mornings and only do 405 in the afternoon next week for faster recovery.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 09, 2026, 04:03:54 pm »
09-02-26

Run -- 7.98k, 50:48, Avg HR 122

Dips + Chins
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 08, 2026, 04:27:51 pm »
- run 2:24:38, 25.39 km
a little sore from the squats but not bad. ran with a buddy who was not as up for 16 miles as he thought, he just hit a wall with 4-5 miles to go. pace fell off quite a bit as a result. first run outside since the storm two weeks ago.

95 km/just under 8 hours for the week is good. plan calls for a down week this coming week, but i don't really feel like i need it. on the other hand, coming out of that will be the three peak weeks in terms of mileage, so maybe best just to stick to the plan and see where it takes me. maybe i'll do a race on saturday if i'm feeling good.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 08, 2026, 08:38:54 am »
08-02-26

Run -- 12.34k, 1:13:46, Avg HR 126

Notes

Nice! 64k week, less time on feet than planned but easy pace was crisper than expected so slightly exceeded target load. Feeling good in my body. I.e. feel like I'm back in the flow where this is a normal/light week rather than a sudden jump in volume. Aim is to keep that feeling as long as possible, I think.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 07, 2026, 01:06:50 pm »
- treadmill run x 38 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- gettin' old strength circuit
only once through, except two sets of L-sits

- treadmill run x 38 mins

it is COLD out today. windchill -3 F/-16 C at the moment
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