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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 10:44:05 am »congrats on the PB!
Recent Posts
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 10:14:49 am »home again, arrived last night. ended up doing a lot of walking last week but only one additional run. will be interesting to see how the legs feel today! not ideal to have a cold turkey week but such is life. it was a great trip.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 12, 2025, 07:58:16 am »12-10-25
Run -- 16.26, 1:43:22, 127 Avg HR
Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1
Notes
Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality
Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.
Run -- 16.26, 1:43:22, 127 Avg HR
Lift --
1A Chins x 3
1B Dips x 3
OL Calf Raise x 3
RDL x 1
Rev Nord x 2
Fly 3 x drop
Lateral Raise x 1
Notes
Got some Chinese running shoes on a mega sale from Ali Express for <£30. I like them _way more_ than my Vomeros/Cliftons. Might never go back to western shoes if I can keep getting this sort of quality
Did last km at half-marathon-ish effort, ended up at 4:22 pace. Not bad given (a) in trainers rather than fancy foam/lightweight shoes and (b) doing it at the end of a long run the day after a 5k + decent volume.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 11, 2025, 06:59:16 am »11-10-25
Parkrun -- 19:41, 5k old age
+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol
Notes
Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.
Splits were 4:01, 3:58, 3:58, 3:57, 3:46
Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...
according to my watch i closed the last 30s at 2:20 pace
Parkrun -- 19:41, 5k old age
+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol
Notes
Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.
Splits were 4:01, 3:58, 3:58, 3:57, 3:46
Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...
according to my watch i closed the last 30s at 2:20 pace
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 10, 2025, 03:48:09 pm »10-10-25
Run -- 9.12k, 1:01:21
Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets
Run -- 9.12k, 1:01:21
Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 08, 2025, 03:35:26 pm »08-10-25
Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr
Notes
PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky
Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr
Notes
PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 07, 2025, 06:37:31 pm »Oct 5-11, 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
Oct Week 2 of 5 BW 202-206
Sun Oct 5
6:00 am
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 315-315-315,405-475
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 Oct 6
6:00 am
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 315-315-315,405-475
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 Oct 7
6:00 am
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
* almost a week now since my last 495. i'm back to affording 12 eggs a day again becuase the price bottomed out now at $3/dozen. it used to be $2 and change but a lot better than the $5-6+ per dozen at the bird flu peak
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
Oct Week 2 of 5 BW 202-206
Sun Oct 5
6:00 am
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 315-315-315,405-475
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 Oct 6
6:00 am
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 315-315-315,405-475
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 Oct 7
6:00 am
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
* almost a week now since my last 495. i'm back to affording 12 eggs a day again becuase the price bottomed out now at $3/dozen. it used to be $2 and change but a lot better than the $5-6+ per dozen at the bird flu peak
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 07, 2025, 04:43:18 pm »07-10-25
Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d
Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets
Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d
Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor 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.
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.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 06, 2025, 03:31:44 pm »06-10-25
Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike
Notes
Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.
Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike
Notes
Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.