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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 07, 2025, 07:21:50 pm »
Dec 7-13, 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 2 of 5 BW 200-204

Sun Dec 7

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

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

* body still in shock in a good way from the higher carb intake. same thing as yesterday, felt strong already for a morning 405+. i probably could have gotten a 495 this afternoon if i skipped the 475 in the morning. not a big deal.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 07, 2025, 12:05:24 pm »
07-12-25

35 mins stationary bike, z2 mostly, last 5 a bit harder

+ a more thorough lifting sesh
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 07, 2025, 09:10:20 am »
yesterday

- run x ~5.5-6 km cumulatively
volunteered at an ultra about an hour south of DC, accumulated about that much distance running up and down to keep warm and also to put up and take down trail markings.

this morning

- run 1:24:06, 16.13 km
RPE 3. ran with a buddy, was nice. just below freezing.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 06, 2025, 03:50:53 pm »
06-12-25

40 mins stationary bike, zone 3 ish

15 mins kettlebell complex (lunges in various directions, swings, clean + jerk, some one-leg balance-y stuff)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 05, 2025, 01:21:41 pm »
05-12-25

Cardio - 40 mins pretty hard
OHP
Curls
Calf Raise

Notes

ok 95% sure this is just bad plantar fasciitis. heavy calf raises 3x week it is.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 05, 2025, 07:48:55 am »
- run 38:57, 7.12 km
very easy, RPE 2. slow pace enforced by conditions: the dreaded wintry mix. i spent like a half hour inventing excuses for why i shouldn't get out the stupid door (it'll be icy, what if i fall, it's gonna be so unpleasant getting sleeted on, i can always run later after it stop snowing). eventually got over it and glad i did. never feels good to quit on myself, always feels good to follow through. incredible that i have to learn that lesson over and over. there were a couple of slippery spots where more snow/slush was sticking, but overall conditions were fine. i just, again took it slow. fat flakes now, looking out the window.

ETA: just signed up for the glass city marathon in toledo, ohio, on april 26. first marathon, and first marathon training block, here i come!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 04, 2025, 03:42:33 pm »
04-12-25

Cardio x 45 mins, of which 15 hard
Chins
Dips
Leg Press

Notes

hmm left foot pretty sore still/not much improvement, may have to actually see someone about it :/
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 04, 2025, 10:24:32 am »
Gym work 53:

Zercher squat:

20x5
50x5
50x5
50x5

Bench press:

20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)

Deadlift:

60x5
90x5
120x3
140x1
140x1
120x3
90x5

Leg curls:

120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)

Landmine push press:

15x10
25x8

Landmine single leg deadlift:

15x10
25x8

Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10

Comments:

The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.

Here's a video of one of the 140 kg deadlifts:

https://www.youtube.com/shorts/KgIAI05BrKQ
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 03, 2025, 07:56:16 am »
- track workout
-- warm up
-- 4 x [4 min @ threshold, 2 min @ MP]
-- cool down
threshold @ 4:11, 4:09, 4:04, 4:07; MP @ 4:24, 4:24, 4:32, 4:25. RPE 6.5. HR only crept over 160 on the final threshold rep.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 02, 2025, 07:48:18 pm »
- dreadmill "hills" x 40 mins @ easy pace
RPE 3

- pull ups x 5+5+5+4 w/ 1 min rest
fuck me i'm weak. but at least no neck pain.

- windshield wiper x 4
fuck me i'm weak.
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