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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 11, 2026, 04:59:42 pm »
11-03-26

Run -- 8.26k, 51:56

Notes

If I somehow run a sub 19:00 5k and my easy runs are still > 6:00/k...
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 11, 2026, 04:29:39 pm »
Calisthenics 3:

KB Swings Intervals: 6x15 + 4x15
Chinups: 5, 5, 5, 5
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 11, 2026, 11:19:49 am »
this is how i'm building my abs at home. behind the head situps with cable resistance using a tricep rope attachment. excellent resistance profile and very good ROM

https://drive.google.com/file/d/1ScrZIA5e7V3amQH9prFEwOW-_L2EkgVc/view?usp=sharing
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on March 11, 2026, 11:11:47 am »
Mar 1-7, 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 1 of 4 BW 192-196lb

Sun Mar 1

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 2

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 3

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 4

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 Feb 26

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 5

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 6

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

* sticking to 405 on weekends only and still going thru a carb caloric restriction to lean out for a vacation by end of this month.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 11, 2026, 10:38:27 am »
Gym work 68

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
60x3
60x3
60x3
60x3
60x3

Medium bar squat in OL shoes:

20x5
60x5
80x5
100x3
80x5

Zercher squat (felt great, despite my knee):

20x5
40x5
40x5
40x5

Neutral grip chinups:

BW+5 kg chain x 5
BW x 5

Bodyweight: 90.6 kg (-0.4 kg)
Exhaustion level: 8/10
Rating: Average

Comments:

Bench felt pretty weak, squat the same. I did a few pistols on my left leg with 20 kg held in front of me. Zerchers felt great, despite using a very low weight - that upright posture makes the leg do all the work so it feels good.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 10, 2026, 02:31:49 pm »
10-03-26

Run
- w/u
- 3 x (10' on / 2' off) [4:17 average]
- c/d

10.78k, 55:45

Notes

Yup, the fitness gains are real.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 09, 2026, 07:39:00 pm »
- supportive speed
-- warm up
-- 7 x [1 km @ 105% MP, 1 km @ 85% MP]
-- cool down
RPE 7.5, kept one in reserve (Rx was 7-8 reps) because it's suddenly warm and the water fountain i was relying on for hydration was not working. work intervals 4:14-4:16 and rest intervals 5:05-5:13. right hip started bugging a little toward the end. did this in AP4s, which do feel a bit weird but less so than when i did the MP run the other weekend.

leaving for colorado tomorrow, four days of skiing ahead! will run on the treadmill in the mornings before breakfast but not going to impose any structure, mostly easy and might do some intervals to make things less boring. back sunday and then
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on March 09, 2026, 05:25:30 pm »
09-03-26

Run -- 6.00k, 37:47

Lift -- chins, dips

Notes

slept like crap
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on March 09, 2026, 10:13:07 am »
1 month break

Gym work 67

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Bench press:

20x6
20x6
50x6
60x6
70x4 (difficult)
50x10

RDL:

60x10
90x7
90x4+4 (left hand middle finger pain, hard to hold the bar)

Landmines (push press):

bar x 10
bar+15 x 10
bar+20 x 10

Bodyweight: 91.0 kg (-0.9 kg)
Exhaustion level: 6/10
Rating: Average

Comments:

First workout in 1 month - I initially wanted to do calisthenics only but I played a bit in the park and didn't like how weak I was feeling so I'm going back to the gym. I don't think the calisthenics are a stimulus good enough for my leg strength. Currently having back right knee pain, neck pain, left hip pain and some lowerback pain.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on March 08, 2026, 04:59:06 pm »
- run 44:36, 7.80 km
yep, fatigued! been waiting for a workout to make me feel it the next day and got what i was waiting for.
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