Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 11:07:14 am »
- run 1:38:44, 17.91 km
RPE 3.5, an easy run but felt like a bit of a slog, especially in the first half. we got an 1-1.5" of snow overnight and it was just above freezing on the run, so snowy/slushy/icy and i guess that upped the difficulty a bit.
2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 07:42:39 am »
14-12-25

Cardio x 80 mins, of which 20 running

Notes

Not 100% but feeling decent!
3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 13, 2025, 08:41:44 am »
13-12-25

Cardio--

Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]

Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort

30 more mins between easy treadmill incine walking + some slightly higher effort elliptical

Lift --

One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise

jog home

Notes

nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness

sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today
4
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 12, 2025, 03:44:15 pm »
- dreadmill run x 20 mins

- climb x ~an hour

- DB OHP 40s x 5,5

- calf raise 225 x 5,5
5
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 12, 2025, 03:14:13 pm »
Gym work 56B (upperbody only):

Chinups:

10 :personal-record:
6
3 (yes, the first set really took a lot out of me)

Bench press:

50x10
50x10
50x13 (as many reps as possible)

V-grip pulls to chest:

50x10
50x10

Landmine push press:

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

Then some tricep pulldowns, some small bar biceps, ab machine

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 8.5/10
Rating: Good

Comments:

New old age :personal-record: in the chinups, with 10. Bench was also pretty good, despite my previous workout for the day and 10000+ steps of walking. I could barely lift my arms due to deltoid fatigue in the end.
6
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 12, 2025, 12:00:04 pm »
Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 11, 2025, 04:17:08 pm »
11-12-25

Cardio x 50 mins, of which 25 hard

Calf raise + lateral raise + curl

Notes

loving the stairmaster (i tell myself). kind of what to go for 100 flights as fast as possible -- i do it in sub-20 as part of these workouts and that's a pretty hard effort, but not maximal
8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 11, 2025, 08:29:00 am »
- run 54:44, 10.42 km
nice and easy. RPE 3.
9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 10, 2025, 05:05:18 pm »
09-12-25

50 mins cardio, of which 20 hard

calf raises + rdl + lateral raise + curl

10-12-25

45 min easy stationary bike

chins + dips

Notes

foot getting a bit better, doesn't hurt too much when i jog to them gym, though doing the big toe-focussed calf raises still causes some pain -- the sign for me will be when those stop causing any irritation
10
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 10, 2025, 09:56:24 am »
Gym work 55:

Medium bar squat, wider stance (in Olympic lifting shoes):

20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)

Chinups:

9 old age :personal-record:, 5, 3

Landmine push press:

bar + 15 x 15
bar + 15 x 15

V-grip pulls to chest (slow tempo):

48x10
48x10

Ab wheel rollouts:

8, 8, 8

Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10

Comments:

Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age :personal-record:.

Even so, I got 9 reps on the chinups which is an old age :personal-record:, although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.

Also did some volume on the landmines, for triceps and deltoid growth.
Pages: [1] 2 3 ... 10