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1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on Today at 04:08:27 pm »
Quote from: LBSS on Today at 08:56:36 am
ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!

back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.

oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!

mazal tov!
2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:59:34 pm »
29-12-25

Run -- 5.39k, 32:06

Notes

Hard to get out of bed when it's still dark at the time I'd be getting back, let alone heading out. So ended up sleeping in and squeezing in a short one at lunch (been wfh more over the holiday season since office is empty). Nice way to enforce a shorter run as I'm getting back to things.

Session tomorrow -- capping it at 20 mins of effort, so probs 2 x 10 or 4 x 5.

Quote from: LBSS on Today at 08:48:30 am
Quote
foot basically fine

 :highfive:

great to see you, and glad you're back on the horse. hope the foot stays okay and eventually returns to normal!

Thanks! I'm optimistic -- think I just need to find better shoes to wear at work (or commute in sneakers and change at the office)
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 09:07:40 am »
Dec 21-27, 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 4 of 5 BW 200-204

Sun Dec 21

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 22

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 23

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 24

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

Thur Dec 25

3:00 pm
Paused Squats 315-315-315,405-455
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

* squat at home. all gyms closed. used my functional trainer for the rest of the exercises. 455 felt alright. its harder to lift in my garage because the floor is not as bouncy as a wood platform.

Fri Dec 26

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 Dec 27

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
4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 08:56:36 am »
ended up running only once on the england trip. i got a migraine one day in london that i'd intended to run (with joe, we ended up getting breakfast instead), and then once we were out in dorset at my in-laws' place i got properly sick (haven't vomited that much since...2018, when i had giardia the first time?). it went around: nephew got it first; then my niece and sister-in-law; then me, my wife, and my father-in-law; then my brother-in-law. mother-in-law apparently has an iron stomach, despite being outwardly by far the least fit of the bunch. made for a kind of funny and disjointed christmas, but we still managed to have a good time with whatever crew was well enough on a given day!

back at it this week, which should be the start of my 16-week build to toledo. however, my wife and her best friend separately started planning a baby shower for the weekend of that race, so there may be some adjustments. hopefully they can shift the event forward a week or something. but this is likely to be our only baby shower, so if it comes down to it i'll prob see if i can offload the bib and find a race for the weekend after.

oh, yeah, forgot i hadn't posted that on here yet: my wife is pregnant! wheeee, gonna be a dad!
5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on Today at 08:48:30 am »
Quote
foot basically fine

 :highfive:

great to see you, and glad you're back on the horse. hope the foot stays okay and eventually returns to normal!
6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 28, 2025, 08:42:20 am »
28-12-25

Run - 40:33, 7.3k
Stairmaster x 20 mins
Ellipptical x 10 mins

+ calf raises
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 26, 2025, 07:31:06 am »
26-12-25

Run -- 7.05k, 43:13

Lift -- some curls + laterals

Notes

foot basically fine.
8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 25, 2025, 08:06:19 am »
23-12-25

Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)

+ full body lift

25-12-25

Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]

Calves + Dips + Chins after, up to +30kg for the OL calves now

felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.

Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!
9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 22, 2025, 01:10:36 pm »
22-12-25

Run -- 7.1k, 40:01

Notes

Bit of foot pain first 10 mins, then fine. Tmrw lower impact.
10
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 22, 2025, 10:13:03 am »
Gym work 59

Hip thrust:

60x10
100x10
100x10
100x10
100x10
100x10

Chinups:

10 sets of 3 (perfect form on each)

Landmine strict press:

bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)

One-leg landmine deadlift:

15x10 (each leg)
25x10 (each leg)
25x10 (each leg)

Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.
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