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11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 05, 2025, 08:16:30 am »
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 04, 2025, 11:09:23 am »
Hello from the Dolomites. In Italy for the next week and change. Hiked and ran today, plan is for more of that the rest of the time we’re up here. I’m not gonna journal as I go, didn’t bring laptop and it’s annoying to do on the phone.

Absolutely gorgeous up here.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 04, 2025, 07:45:08 am »
04-10-25

Run --
w/u
5 x (1k @ 4:06 / 1k @ 5:00)
c/d

Lift --
Calf Press x 2
Toe Press x 2
Leg Press x 2
Leg Curl x 2
Cest-Supported Row x 3 drop
Pec-Dec x 3 drop

Notes

Hmm know I literally just said I was going to keep it easier, but the latest Magness video + some Nate Jenkins blog nostalgia made me want to hit some alternations. Stuck to treadmill so that it would be easy to bail to lower-impact options if anything felt funky, but was all good despite stuff feeling a little stiff upon waking.

Despite being faster than nominal lactate pace / faster than target half pace, the first 4 reps gets very easy so did the last one at 4:00 flat. That also felt pretty good! Nice to comfortably hit 4:00 pace after doing a fair bit of meaningful work. If this treadmill is at all well calibrated, that's a pretty good sign.

Avg HR was 161/167/169/172/176 for the fast reps, RR for the 4:00 one 39/40, rest around 36, so probably _just_ over LT2 rather than way over it. Max HR was 179.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 02, 2025, 07:51:24 am »
- run 1:16:09, 13.69 km
properly cool out for a change. tired and legs a bit dead.

ETA: also, noticed that september was my first ever 200-mile month. 322.42 km, or 200.34 miles. good stuff.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 02, 2025, 07:23:30 am »
02-10-25

Cardio --
w/u
3 x (6' @ 4:24 / 1' off) [157/162/163 Avg, 167/170/172 max]
2' off
12' hard incline walk [163 Avg, 171 max]
c/d

Lift --
Calf Raise 2 x drop
Leg press 2 x drop
Machine Press 2 x drop
Lat Prayer 3 x drop
Pushdown 2 x drop
Machine curl 3 x drop

Notes

Going to try to keep the intervals slightly on the easier end, i.e. more time at the mid 160s rather than crossing over into 170s. Looking over data on intervals.icu, think I progressed better/felt less tired when I was doing that, and injuries picked up as I let it drift harder.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 01, 2025, 03:50:10 pm »
01-10-25

Run -- 4.43k, 26:32 [134 HR]
Elliptical + jog home -- 32:23 [129]

Notes

Outdoor for the run bit. First time I've run sub 6:00 (minimally, lol, literally 5:59) while keeping HR sub 140! is this fitness?!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 01, 2025, 07:55:13 am »
oh i was definitely slightly worried about an injury out there, it would be a long way back to the car if i sprained an ankle or whatever.

- track workout
-- warm up
-- 12 x [400m @ 5k pace w/ 200m jogging rest; every fourth 400m @ "faster" pace]
-- cool down
this workout is apparently called "hammer 400s." did the 5k reps in 90-95s, "hammer" reps in 82-84s. it wasn't too challenging, jogging rests averaged right around my normal easy pace, didn't even have to run at a "recovery" pace.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 01, 2025, 02:13:44 am »
Sep 28 - Oct 4, 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

Oct Week 1 of 5 BW 202-206

Sun Sep 28

6:00 am
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

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

Mon Sep 29

6:00 am
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

7:00 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

Tue Sep 30

6:00 am
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

7:00 pm
Paused Squats 315-315-315,405-495
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 Oct 1

6:00 am
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

7:00 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

Thur Oct 2

6:00 am
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

7:00 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

Fri Oct 3

6:00 am
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

7:00 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

Sat Oct 4

6:00 am
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

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
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 30, 2025, 11:58:30 am »
29-09-25

Run -- 9.34k, 59:26

30-09-25

w/u
2 x (10' on / 2' off)
2 x (5' on / 1' off)
c/d

Toe press x 2 sets
Calf press x 2 sets
Leg press x 2 sets
Cable Row x 4 drop
Chest Press x 3 drop
Leg Curl x 2 sets

Notes

new gym is 2x price but a lot nicer. it's still cheap b/c the other place was genuinely absurdly cheap (i got a membership like 33% off from their normal rate, iirc). has a sauna which i guess i might use at some point.

Quote from: LBSS on September 28, 2025, 08:23:25 am
Quote from: Joe on September 28, 2025, 08:02:15 am

So meant to run to gym and do something low-impact for cardio, but it was closed again. I think it might just be shuttered? Lol, not too surprised given how empty, understaffed and cheap it is. Luckily there are plenty of options in the area.

with no warning? i almost can't imagine a membership-based business going out of business without sending an email blast. is it like a garage gym or something?

genuinely no idea. it still seems shut/locked as far as i can tell. cancelled my direct debit and emailed the head office to say why so i am not out any money here, at least. it's a branch of a pretty big chain too, so really weird! it had sort of been going downhill over the last month (slower repairs of equipment, stuff seemed a little less clean, towels for wiping stuff down refilled more slowly, understaffed) but I assumed that was going to change...luckily for me/unluckily for them, there are a crazy density of gyms in my area.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on September 30, 2025, 11:47:51 am »
think it's pretty fair to take a day off after first 100k week! awesome work!

and re 'in a place to run for 3 hours' I moreso meant "a place where i can run without being slightly afraid of an injury blowup', but yes now i'm also envious of having easy access to nature, though i prefer our weather at least
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