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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 01, 2025, 03:32:59 pm »01-12-25
Run -- 7.03k, 43:12
Notes
nice nice
Run -- 7.03k, 43:12
Notes
nice nice
Recent Posts
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 30, 2025, 08:42:02 pm »Nov 30 - Dec 5, 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 1 of 5 BW 200-204
Sun Nov 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
2:00 pm
Paused Squats 315-315-315,405-455
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
* was a bit tired from the swimming yesterday with my son. probably more dehydrated than tired. i got good sleep. i could have gotten 475 but i don't want to start the week with my recovery already redlining.
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 1 of 5 BW 200-204
Sun Nov 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
2:00 pm
Paused Squats 315-315-315,405-455
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
* was a bit tired from the swimming yesterday with my son. probably more dehydrated than tired. i got good sleep. i could have gotten 475 but i don't want to start the week with my recovery already redlining.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 30, 2025, 05:15:27 pm »back was hurting yesterday, ran about two blocks before turning around.
- run 1:07:40, 13.65 km
chilly and a little breezy, should have worn gloves. cruising in zone 2 (avg HR 136) at <5 min pace, nice. RPE 3.5.
- run 1:07:40, 13.65 km
chilly and a little breezy, should have worn gloves. cruising in zone 2 (avg HR 136) at <5 min pace, nice. RPE 3.5.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 30, 2025, 08:04:16 am »30-11-25
60 mins cardio, 30 mins full body lifting
60 mins cardio, 30 mins full body lifting
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 28, 2025, 03:13:50 pm »- climb x 40 mins
just working my way through all of the three easiest grades in the big room at the gym. extremely out of climbing shape, no surprise.
- dips x 10,10
- treadmill workout
-- warm up x 10 mins
-- 7 x [3 min @ 9.1mph, 1 min @ 5mph]
RPE 6. workout is from marathon excellence: 7 x 3 @90-92% 5k pace.
just working my way through all of the three easiest grades in the big room at the gym. extremely out of climbing shape, no surprise.
- dips x 10,10
- treadmill workout
-- warm up x 10 mins
-- 7 x [3 min @ 9.1mph, 1 min @ 5mph]
RPE 6. workout is from marathon excellence: 7 x 3 @90-92% 5k pace.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on November 28, 2025, 03:11:11 pm »gobble gobble!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 27, 2025, 03:40:48 pm »27-11-25
cardio x 45 mins
ohp x 2 sets
chins x 2 sets
cardio x 45 mins
ohp x 2 sets
chins x 2 sets
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on November 27, 2025, 10:39:51 am »happy thanksgiving everyone \o/
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 27, 2025, 10:21:46 am »Gym work 51:
Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):
20x5
50x5
80x5
100x5
120x2
110x3
100x5
80x5
Zercher squat:
20x5
50x5
Some snatches and overhead squats with the empty bar
Landmine push press:
bar + 15 x 10
bar + 25 x 8
Landmine deadlift:
bar + 25 x 8
Bodyweight: 91.8 kg (+0.7 kg)
Exhaustion level: 10/10
Comments:
First time doing squats in two weeks or so, used a wider stance and managed to do 120x2, 110x3. Decent performance. Also did Zercher squats, they were interesting.
Medium bar squat, wider stance (in basketball shoes, not Olympic lifting shoes):
20x5
50x5
80x5
100x5
120x2
110x3
100x5
80x5
Zercher squat:
20x5
50x5
Some snatches and overhead squats with the empty bar
Landmine push press:
bar + 15 x 10
bar + 25 x 8
Landmine deadlift:
bar + 25 x 8
Bodyweight: 91.8 kg (+0.7 kg)
Exhaustion level: 10/10
Comments:
First time doing squats in two weeks or so, used a wider stance and managed to do 120x2, 110x3. Decent performance. Also did Zercher squats, they were interesting.
10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 26, 2025, 03:46:48 pm »26-11-25
Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home
Notes
left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area
enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges
also feels nice to be doing some lifting regularly
Jog to gym
Stairmaster x 10 mins
incline treadmill x 30 mins
OL CalF Raise 3 x drop
Jog home
Notes
left foot marginally better, but think it'll take a bit -- calf raises 'sore' but feel 'productive' in that left foot area
enjoying starting this with 10 brutal mins on stairmaster, getting up into 180s for HR. with lower impact stuff sans running don't mind being more free and loose with hr ranges
also feels nice to be doing some lifting regularly