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1
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 18, 2026, 05:34:53 pm »
yeah GHRs are so good, if you can do them properly. most people can't. they'd be a good thing for me to add in, carefully since i haven't done them with any consistency in many years.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 18, 2026, 04:53:46 pm »
18-03-26

Run -- 6.36k, 41:30
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 18, 2026, 12:02:47 pm »
Gym work 70

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat in OL shoes:

BWx6
20x6
60x6
80x6
100x6 (good, could've done 8-10, but difficult conditioning wise and weak in terms of leg strength)
90x6 (good)
80x6

Bench press (wide grip):

20x6
20x6
50x10
50x10 (felt really dizzy and bad after finishing the set so I stopped)

Glute cable kickbacks:

5 pins x 10 (each leg)
6 pins x 10 (each leg)

Neutral grip chinups:

5
5
5

Kneeling ab wheel rollouts:

10
10

Bodyweight: 90.8 kg (+0.2 kg)
Exhaustion level: 10/10
Rating: Bad

Comments:

Felt very tired - I have problems sleeping due to neck and thoracic pain. During my bench pressing I started feeling really bad, thoracic pain, some dizziness and a feeling of overall weakness. So I stopped at 2 sets with 50. The weight is so light but doing many reps (over 6) for me is very difficult.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 18, 2026, 08:37:19 am »
Mar 8-14, 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 2 of 4 BW 190-194lb

Sun Mar 8

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 9

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 10

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 11

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 Mar 12

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 13

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 14

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

* same routine with 405 on weekends only. BW still leaning down with 150-200g carbs/day now. it was at 300-400g on maintenance days.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 18, 2026, 08:34:46 am »
Quote from: LBSS on March 17, 2026, 08:07:44 am
damn you have a roman chair at home? if i ever move into a bigger house and can actually build out a home gym, that would be sick to have.

the GHR movement is my light-mid weight exercise to balance my heavy squats. this p-chain exercise is probably a big factor in my injury free daily squat routine. :headbang:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 18, 2026, 07:44:55 am »
- specific speed
-- warm up
-- 8 x [3 min @ 106% MP, 1 min jog]
-- cool down
VMOs a little sore (?) and felt the left one during the later reps. not sure what that's about but no pain so not concerned. reps in 4:08-4:11, which is more like 107-108% MP at current estimate, but RPE was 6.5-7 tops, felt like i could have done the whole workout over again. maybe the altitude doped me up, i did spend the past week at ~3000+ meters!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 17, 2026, 06:08:10 pm »
17-03-26

Run
- w/u
- 2 x (10' on / 2' off) [4:26]
- c/d

8.7k, 48:10

Notes

Oof, called it early at this felt awful. Think combo of life stress and more than usual leg-lifting volume at the weekend nuked recovery. Will see how I feel Thurs.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on March 17, 2026, 08:07:44 am »
damn you have a roman chair at home? if i ever move into a bigger house and can actually build out a home gym, that would be sick to have.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 17, 2026, 08:04:33 am »
last week

- ski x 4 days (4-5 hours/day)

- treadmill run x 2 days

- strength circuits x 3 days

great fun until it took me 40 hours to get home because of three different perfectly timed storms in three different places, thousands of miles apart from each other. i am very tired.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 16, 2026, 04:50:11 pm »
16-03-26

Run -- 6.47k, 43:02
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