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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 15, 2026, 09:50:30 am »
15-03-26

Run -- 14.04k, 1:30:23

Notes

Pretty sore legs from yesterday (lifting, rather than running).
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 14, 2026, 09:21:24 am »
14-03-26

Run
- w/u
- 10 x (3' on / 1' off) [4:02 avg]
- c/d

13.02, 1:08:37

Lift
RDL, Rev Nordics, Pistol Squat, Curl, Lateral, Chins, Dips

Note

HR a little higher than normal, but that included w/u and RHR. Don't think I'm overtrained (feel rested, fresh, no notable niggles, energy is good). Just in a higher than usual work stress moment, plus interviewing for a new role at a place I'm pretty excited about, plus more insane family stuff. It's a bit much, really, but my support system is good so I'm getting through it.

 :personal-record: 30 days in a row of running! not a PR for most consecutive days of cardio (that is apparently 49 days from last July/August, but that as majority incline walking and such), but still, woop!

ETA: realised that the only day of the last 44 on which I did not run was one on which I got up at 4am to take a 14 hour flight 8 time zones east. Think this is functionally a 43 day streak then, imo.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 13, 2026, 05:36:09 pm »
13-03-26

Ru -- 7.00k, 45:37

Notes

Think I've now tied longest running streak, with 29 days. No niggles of not so let's keep that going.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 12, 2026, 05:33:02 pm »
12-03-26

Run
- w/u
- 4 x (6'45" on / 1'30" off) [4:08 average]
- c/d

10.58k, 54:48

- Curls, laterals, calves

Notes

did chins and dips yesterday too


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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 11, 2026, 04:59:42 pm »
11-03-26

Run -- 8.26k, 51:56

Notes

If I somehow run a sub 19:00 5k and my easy runs are still > 6:00/k...
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 11, 2026, 04:29:39 pm »
Calisthenics 3:

KB Swings Intervals: 6x15 + 4x15
Chinups: 5, 5, 5, 5
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 11, 2026, 11:19:49 am »
this is how i'm building my abs at home. behind the head situps with cable resistance using a tricep rope attachment. excellent resistance profile and very good ROM

https://drive.google.com/file/d/1ScrZIA5e7V3amQH9prFEwOW-_L2EkgVc/view?usp=sharing
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 11, 2026, 11:11:47 am »
Mar 1-7, 2026

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

Mar  Week 1 of 4 BW 192-196lb

Sun Mar 1

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
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 Mar 2

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315
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
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 Mar 3

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315
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,
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 Mar 4

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
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
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 26

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
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
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

Fri Mar 5

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
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
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 Mar 6

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,
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
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

* sticking to 405 on weekends only and still going thru a carb caloric restriction to lean out for a vacation by end of this month.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 11, 2026, 10:38:27 am »
Gym work 68

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
60x3
60x3
60x3
60x3
60x3

Medium bar squat in OL shoes:

20x5
60x5
80x5
100x3
80x5

Zercher squat (felt great, despite my knee):

20x5
40x5
40x5
40x5

Neutral grip chinups:

BW+5 kg chain x 5
BW x 5

Bodyweight: 90.6 kg (-0.4 kg)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench felt pretty weak, squat the same. I did a few pistols on my left leg with 20 kg held in front of me. Zerchers felt great, despite using a very low weight - that upright posture makes the leg do all the work so it feels good.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 10, 2026, 02:31:49 pm »
10-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:17 average]
- c/d

10.78k, 55:45

Notes

Yup, the fitness gains are real.
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