Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 10:09:15 pm »
14-02-26

Run -- 10 easy, 10 @ 12km/h, 5 easy, 10 @ 12 km/h, 10 easy

Notes

Sleepy so kept it a bit short. Sort of a halfway workout I guess, with some high zone 2 low zone 3 stuff. Will try for a longer one tomorrow, maybe even outside as oppressive as the weather is here
2
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on Today at 10:18:30 am »
1/15/25 Thursday BW = 188.0
OHP 10x95, 10x95, 10x95, 10x95.
Chin up 6, 6, 6, 6,
Dip 20, 20, 20, 20.
Ab Leg raise 20, 20, 20.

1/16/25 Friday
Treadmill 45 mins 3.54 miles

1/21/26 Wednesday
Treadmill 45 mins 3.41 miles

1/22/26 Thursday BW = 189.0
Push up 15, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Dip 20, 20, 20.

1/23/26 Friday
Squat 5x135, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.

1/27/26 Tuesday
Treadmill 45 mins 2.27 miles

1/28/26 Wednesday BW = 188.0
Push up 20, 20, 20, 20, 20.
Row 12x70, 12x70, 12x70.
Pull up 5, 5, 5, 5.

1/29/26 Thursday
Squat 5x135, 3x185, 1x205, 1x225, 4x205, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.

2/3/26 Tuesday BW = 187.8
Treadmill 45 mins 3.48 miles

2/4/26 Wednesday
Pull up 5, 5, 5.
Push up 25, 25, 25, 25.
Dip 10, 15, 15, 15.

2/5/26 Thursday
Squat 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.

2/6/26 Friday BW = 190.2
Treadmill 45 mins 3.32 miles

2/10/26 Tuesday BW = 188.8
Treadmill 45 mins 3.55 miles

2/11/26 Wednesday
Push up 25, 25, 25, 25,
Chin up 6, 6, 6.
Dip 20, 20, 20.

2/12/26 Thursday
Squat 3x185, 8x185, 8x185, 8x185.
Dumbbell lunge 11x40, 11x40, 11x40.

2/13/26 Friday
Treadmill 30 mins 2.38 miles

Still moving. Life is wearing me down in general. Ready for my next big win.

My body is feeling good and I am hanging in there. Peaks and Valleys.

3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 10:18:10 am »
last night

- easy run
feeling a bit of that posterior knee "thickness," decided to rest it.
4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 12, 2026, 09:54:00 pm »
13-02-26

Run --
- w/u
- 4 x (6' on / 2' off) [13.8 km/h on, 9.0 km/h off)
- c/d

-- 10.1k, 52:00 total

Lift -- Pulldowns, Machine Chest Press, Calf Raise, Cable Laterals

Notes

In SGP so lost track of whether I should have done the Thursday workout or Friday easy and auto-piloted into this. Not 100% sure how I'll distributed days while here, will just see how recovery feels.

On treadmill, felt pretty well callibrated. Didn't bother bringing watch or HR strap, so really going by feel and RR (which topped at 31 in final rep, so that's all good).
5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 11, 2026, 08:08:43 pm »
- treadmill progression run x 60 mins
bit of a fail, this was supposed to be 8 mile progression with a fast finish but the treadmill would not let me turn the speed past 8.0 mph. gave an error warning saying, "speed temporarily limited." annoying, but whatever.

- stretch calves
6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 11, 2026, 06:42:04 pm »
11-02-26

Run -- 8.58k, 52:52

Notes

long-haul flight tmrw so no run
7
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 11, 2026, 07:02:53 am »
last night

- treadmill run x 1:02 w/ 7 x [1 min @ 98% 5k, 3 min easy]

- stretch calves
8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 10, 2026, 05:12:28 pm »
10-02-26

Run
- w/u
- 3 x (9' on / 2' off) [4:27, 4:17, 4:22]
- c/d

10.54k, 54:59

Chins, Dips, OL Calf Raises

Notes

Solid. HR only briefly touched 170, so this was very controlled. Think this is the best this workout has felt, and as far as I can tell equal fastest, so that's awesome.
9
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on February 10, 2026, 12:35:23 am »
Feb 1-7, 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

Jan  Week 1 of 4 BW 200-204

Sun Feb 1

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
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 Feb 2/b]

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
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 Feb 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

7:00 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

Wed Feb 4

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
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 5

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
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 Feb 6

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
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 Feb 7

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
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

* skipping all 405+ this week to freshen up my back. doing the 455 last week together with hours of biking gave my lower back a beating. there is no pain after the squat workout but i can feel my back  aching after a heavy single. it felt so uncomfortable to the point that i had to take time before bending my back out of the bar after racking the set otherwise the aching will make me move in funny ways.  :P
* will stay with 315 in the mornings and only do 405 in the afternoon next week for faster recovery.
10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 09, 2026, 04:03:54 pm »
09-02-26

Run -- 7.98k, 50:48, Avg HR 122

Dips + Chins
Pages: [1] 2 3 ... 10