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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 07, 2026, 03:44:22 pm »
07-01-26

Run -- 5.57k, 41:45

Dips + chins

Notes

genuinely thought i was running like 6:30 pace but was apparently 1min/k slower than that. Think this was natural adjustment to amount of ice on the ground. Having got through the run unscathed, I took a pretty heavy fall walking to work. Was a full on pratfall on black ice, fell back, smacked hip, shouulder, elbow and back of head. Shrugged it off + didn't feel like I took much damage at the time, but this evening I'm a bit achy.
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Dreyth on January 07, 2026, 10:47:41 am »
Quote from: Joe on January 03, 2026, 03:51:31 pm
this is exactly how i've been doing my lifting lately as well! fun, fast, efficient, and at the very least you can maintain  with a pretty load time input!

nice!

i should also add that a big drop set like 40kg x 3, 30kg x 4, 20kg x 4 (each taken to failure) also has many reps that are at or near failure

so if one subscribes to the idea that "effective reps are those near failure" well then i had plenty of effective reps in that one big drop set. so size gains are definitely stimulated. CNS gains are also stimulated by going very heavy at the start of the drop set, and via trying to fight through failure 3x in a row
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 07, 2026, 07:41:35 am »
- track workout
-- warm up (strides x 3)
-- 4 x [3 min @95% 5k, 1 min jog, 2 min @ 5k, 3 min jog]
-- cool down
standing rest after third set because the running club takes a picture every week and the timing lined up just right with that rest period. RPE 7. kept average pace in range on each rep (4:05-4:06 and 3:56), except the last set was a little too fast (4:00, 3:53), i guess thrown by the standing rest.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 06, 2026, 04:36:18 pm »
06-01-26

Run -- 5.11k, 33:21
Stairmaster x 50 floors in 11 mins
Curls + laterals

Notes

Foot still feeling okay! Little sore today, but not surprised given yesterday had calf raises + the run was in Altras
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 06, 2026, 07:59:18 am »
- run 1:16:10, 13.69 km
quads sore, especially right quad and especially felt on the downhills in the second half. otherwise felt nice. average HR 127.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 05, 2026, 11:01:25 pm »
Dec 28 - Jan 3 , 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

Dec Week 5 of 5 BW 200-204

Sun Dec 28

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 315-315-315,405-475
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 Dec 29

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 315-315-315,405-475
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 Dec 30

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 315-315-315,405-475
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

Wed Dec 31

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

2:00 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

* gym closes early for new year's eve

Thur Jan 1

7:00 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 315-315-315,405-475
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 Dec Jan 2

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 315-315-315,405-475
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

Sat Jan 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

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
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 05, 2026, 04:00:48 pm »
05-01-26

Run -- 7.67k, 49:09

Calf raises + RDLs + Rev Nord
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 05, 2026, 10:21:32 am »
Gym work 60

Bird dogs: 10x2
Dead bugs: 10x2
Ab wheel rollouts: 5
----------------------
Medium bar squat:

20x6
50x6
80x6
100x5
100x5
80x5 (explosive)
50x5 (very explosive)

Dumbbell bench press:

35x10 (17.5 kg dumbbells)
35x10
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)

Leg curls:

80x10
80x10
80x10

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

30x30 (30 kg dumbbell for 30 seconds, each side)
30x30

Leg raises ++ Ab machine crunches:

10++80x10, 80x10, 80x10

Bodyweight: 91.1 kg (-1.2 kg)
Exhaustion level: 8.5/10
Rating: Good

Comments:

First time back in the gym since before Christmas. Leg strength was shaky - bar felt light on the back but I didn't have the leg strength, which is unusual for me. Other stuff was good. I'm also lighter and will continue to get lighter.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 04, 2026, 10:19:25 am »
took yesterday off because knee. seemed to work, no discomfort or clicking today.

- warm up

- 5k race in 19:49 (chip), 19:37 (watch)
i think that is a chip time PR and it's definitely a watch PR. splits were pretty good: 3:58, 3:56, 3:56, 3:52, 3:55. RPE 8.5, i could have run a few seconds faster in that final km but overall happy with the effort on a day when i was sore (especially hamstrings) and signed up at the last minute. good to get a fitness reality check at the beginning of this block.

mileage much lower than Rx this week because of (1) the knee-click-induced rest day and (2) the fact that i was coming off of two weeks with almost no running.

ETA: afternoon

- climb x 40 mins

- squat 195 x 5,5

- calf raise 195 x 6,6

- gettin’ old circuit

- chin-ups x 2
just to get one more rep than last time

- KB suitcase carry 62 x 10m

- TTB x 3

tired.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 04, 2026, 08:38:08 am »
04-01-26

Run -- 8.31k, 50:56
+
Elliptical x 15 mins

wil try to get lower lifting in later, foot still good
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