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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on February 20, 2025, 09:22:42 pm »
oh shit, adarq, you're here!

also, i think the view counts must be wrong somehow. mine has almost 2 million views.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 20, 2025, 09:13:59 pm »
- dreadmill intervals
-- warm up
-- 5 x 0.5 mile @ 6:22 (last rep stepped down to 6:00 for a quarter and then 5:49 for the last quarter), 0.25 mile jogging rest
-- cool down

- dead hang x 60s+
mistake, ribs hurt a little after this. stupidly didn't actually measure but i counted to 60 very slowly.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by adarqui on February 20, 2025, 02:53:29 pm »
Quote from: Dreyth on February 20, 2025, 08:17:03 am
This log has over a million views

 :personal-record:

well that's nuts  :wowthatwasnutswtf: :ibsquatting:
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Dreyth on February 20, 2025, 08:17:03 am »
This log has over a million views

 :personal-record:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 20, 2025, 08:03:54 am »
thanks man. everything is properly borked, though.

last night

- climb x 60-75 mins
it'd been several weeks, so i just worked my way methodically through almost all the yellows, reds, and greens (easiest three levels) in the gym. felt okay, ribs still sore but not painful.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on February 19, 2025, 12:42:33 pm »
Quote from: LBSS on February 19, 2025, 11:03:05 am
it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

i'd legit been on tenterhooks re your situation, so i'm glad to hear you've kept your job, even if everything else around it is borked
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 19, 2025, 12:39:52 pm »
18-02-25

Run - 7.2km, 41:56

19-02-25

Rev Lunge
120 x 5

Lateral
25 x 14, 12

Chin
+55 x 7, 5

OHP
60 x 4
50 x 7 + 4 push presses

Fly
20 x 10 + 7 presses

Bike x 20 mins

Notes

Felt more into the running than the lifting lately, so been a bit of an effort to get into the gym. Not bad once I've started, though.  :ibsquatting:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on February 19, 2025, 11:03:05 am »
it is from trump 2.0, plus co-president elon, who decided in his infinitely arrogant stupidity to try to destroy my industry. miraculously, i did keep my job (for now). back home from my trip and first day back at work today, seems like everything is pretty much in chaos.

sunday-wednesday last week

- ski 4-6 hours per day

friday

- run x ~5 miles

sunday

- run x ~5 miles

ribs still not fully healed but they feel okay. just lingering soreness, which wasn't helped by descending all the hilariously steep SF/oakland hills. i always forget how nutty the streets are there. skiing was an absolute blast.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on February 18, 2025, 12:25:22 am »
Feb 16-22, 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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 3 of 4 BW 204-208

Sun Feb 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* higher volumes of the other exercise is limiting my recovery on the squats. its been a while since i did a 495x2-3 on a sunday. i'm not regressing on the double 495x1 per day but i'm also not overshooting my recovery.

Mon Feb 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on February 16, 2025, 04:05:26 pm »
16-02-25

Run - 8.73km, 50:35

Notes

Literally conducted a 10 min phone call during this run without changing pace or feeling out of breath, so I'm pretty sure I am passing the talk test
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