21
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 18, 2025, 01:41:48 pm »Injured Achilles ever since these pictures, sharp pain through it when even touching the ground. Will do MRI tomorrow.
Recent Posts
22
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 18, 2025, 01:35:06 pm »18-05-25
Cardio - 50 mins, mix of running and elliptical
Notes
HR mostly in the 120s according to the readers on the machines. Monday's always a low-drive day.
Cardio - 50 mins, mix of running and elliptical
Notes
HR mostly in the 120s according to the readers on the machines. Monday's always a low-drive day.
23
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on August 17, 2025, 11:08:21 pm »Aug 17-23, 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
Aug Week 3 of 4 BW 206-210
Sun Aug 17
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 Aug 18
6:00 am
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
* i skipped the 405 this morning to see if i can continue the 475 streak going. this afternoon's 475 was alright. can do this again tomorrow. no grunting. just a routine heavy top single.
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 Aug 19
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
Wed Aug 20
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 Aug 21
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 Aug 22
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 Aug 23
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
4:00 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
* 8 straight days of 475x1 afternoon top set. i can recover from this weight daily. i'm not burning out. if i want to go back to daily 495s and maintain it, i have to get heavier. i'm 204-206lb after waking up in the morning.
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
Aug Week 3 of 4 BW 206-210
Sun Aug 17
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 Aug 18
6:00 am
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
* i skipped the 405 this morning to see if i can continue the 475 streak going. this afternoon's 475 was alright. can do this again tomorrow. no grunting. just a routine heavy top single.
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 Aug 19
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
Wed Aug 20
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 Aug 21
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 Aug 22
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 Aug 23
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
4:00 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
* 8 straight days of 475x1 afternoon top set. i can recover from this weight daily. i'm not burning out. if i want to go back to daily 495s and maintain it, i have to get heavier. i'm 204-206lb after waking up in the morning.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 17, 2025, 08:28:48 am »17-08-25
Run -- 11.1k, 1:16 [Avg HR, 132]
Lift --
Cable Curl 5 x drop
OH Ext 5 x Drop
Cable Lateral 5 x Drop
One-Arm Pulldown 5 x Drop
Pec Dec 3 x Drop
Dip Machine 3 x Drop
Chest-supported Row 3 x Drop
Notes
uhh somewhere between leaving the gym and getting home I lost my watch?? retracted my steps and couldn't find it...sucks lmao
Run -- 11.1k, 1:16 [Avg HR, 132]
Lift --
Cable Curl 5 x drop
OH Ext 5 x Drop
Cable Lateral 5 x Drop
One-Arm Pulldown 5 x Drop
Pec Dec 3 x Drop
Dip Machine 3 x Drop
Chest-supported Row 3 x Drop
Notes
uhh somewhere between leaving the gym and getting home I lost my watch?? retracted my steps and couldn't find it...sucks lmao
25
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 16, 2025, 07:58:57 am »16-08-25
Cardio
walk to gym [!]
30 mins @ 6:40 / 1% [124 Avg HR]
30 mins @ 5:00 / 1% [156 Avg HR, 27 RR]
25 mins incline walk [133 Avg HR]
Lift
Pogo hops x 1 set
OL Leg Press x 1
Calf press x 1
Leg ext x 1
Leg curl x 1
Chest Press x 3
Lat pulldown x 3
Notes
30 mins of work but fair bit easier than SubT. Trying to unload legs a bit but not too much.
Cardio
walk to gym [!]
30 mins @ 6:40 / 1% [124 Avg HR]
30 mins @ 5:00 / 1% [156 Avg HR, 27 RR]
25 mins incline walk [133 Avg HR]
Lift
Pogo hops x 1 set
OL Leg Press x 1
Calf press x 1
Leg ext x 1
Leg curl x 1
Chest Press x 3
Lat pulldown x 3
Notes
30 mins of work but fair bit easier than SubT. Trying to unload legs a bit but not too much.
26
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 15, 2025, 01:36:37 pm »15-08-25
Run -- 9.01k, 1:02:26 [130 Avg HR]
Notes
Feeling a fair bit better today.
I think I was just pushing it a bit hard last few weeks. Intervals.icu was calculating load for treadmill stuff just from HR, whereas for outdoor runs it factors in pace as well. This means on easy runs, an indoor effort would be ~.5 load/minute, whereas an equivalent outdoor one (i.e. same HR range/same pace range) is ~.67 load/minute. So load wise I've been doing like 33% more than the app says.
I was at like 340-380 weekly pre-injury and 320-340 in this recent post injury phase. So I guess in real terms the recent load is more like 400-460. So yeah no wonder I'll feel like crap lol.
Run -- 9.01k, 1:02:26 [130 Avg HR]
Notes
Feeling a fair bit better today.
I think I was just pushing it a bit hard last few weeks. Intervals.icu was calculating load for treadmill stuff just from HR, whereas for outdoor runs it factors in pace as well. This means on easy runs, an indoor effort would be ~.5 load/minute, whereas an equivalent outdoor one (i.e. same HR range/same pace range) is ~.67 load/minute. So load wise I've been doing like 33% more than the app says.
I was at like 340-380 weekly pre-injury and 320-340 in this recent post injury phase. So I guess in real terms the recent load is more like 400-460. So yeah no wonder I'll feel like crap lol.
27
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 14, 2025, 03:36:39 pm »14-08-25
Jog to gym
20 mins stairmaster, of which 5ish hard
15 mins treadmill walking
jog home
Jog to gym
20 mins stairmaster, of which 5ish hard
15 mins treadmill walking
jog home
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 14, 2025, 01:48:19 pm »did not end up running on tuesday, this is turning into a forced deload week. did manage to do the track workout yesterday, but was exhausted after spending the rest of the day moving and did not drag myself out of bed this morning.
yesterday
- track intervals
-- warm up
-- 4 x [3 min @ one-hour pace, 3 min @ sub-one-hour pace, 3 min @ jogging recovery]
-- cool down
ran these faster than i meant to, especially the "one-hour pace" reps, especially since it's humid as shit again. pretty hard as a result. HR climbed into the 170s on the third and fourth reps.
yesterday
- track intervals
-- warm up
-- 4 x [3 min @ one-hour pace, 3 min @ sub-one-hour pace, 3 min @ jogging recovery]
-- cool down
ran these faster than i meant to, especially the "one-hour pace" reps, especially since it's humid as shit again. pretty hard as a result. HR climbed into the 170s on the third and fourth reps.
29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 13, 2025, 03:52:03 pm »13-08-25
Jog to gym
Dip machine 3 x drop
Pulldown 3 x drop
Cable curl 3 x drop
Cable lateral 3 x drop
Cable overhead extension 3 x 3
Machine OHP 3 x drop
jog home
Notes
27 minutes total, full upper body and 10 mins running.
Think wife and I have a little bug atm, might be contributing to my glumness. Also think I have increased calf-specific volume _a lot_ lately and that is something to consider.
Probably not a full 30 mins of SubT tmrw, anywhere from 0-20 depending how I feel in the morning.
Jog to gym
Dip machine 3 x drop
Pulldown 3 x drop
Cable curl 3 x drop
Cable lateral 3 x drop
Cable overhead extension 3 x 3
Machine OHP 3 x drop
jog home
Notes
27 minutes total, full upper body and 10 mins running.
Think wife and I have a little bug atm, might be contributing to my glumness. Also think I have increased calf-specific volume _a lot_ lately and that is something to consider.
Probably not a full 30 mins of SubT tmrw, anywhere from 0-20 depending how I feel in the morning.
30
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 12, 2025, 03:42:57 pm »12-08-25
W/u
5' @ 13.5
1' off
6' @ 13.5
1' off
5' @ 13.5
1' off
2 x [2' @ 14.3, 1' off]
c/d
Total 54:57
Notes
HR never above 168.
Felt pretty bad. Took ages to warmup, first rep felt rough, didn't think I'd get through it. Capped at 20 mins of SubT. 44 hours of cardio in last 41 days + however many hours of lifting. Could be due a little rest. Kind of feel like somehow I'm not that much fitter than at the start of this. Maybe just b/c it's still hot. Put in a lot of work so kinda want to feel the benefit.
W/u
5' @ 13.5
1' off
6' @ 13.5
1' off
5' @ 13.5
1' off
2 x [2' @ 14.3, 1' off]
c/d
Total 54:57
Notes
HR never above 168.
Felt pretty bad. Took ages to warmup, first rep felt rough, didn't think I'd get through it. Capped at 20 mins of SubT. 44 hours of cardio in last 41 days + however many hours of lifting. Could be due a little rest. Kind of feel like somehow I'm not that much fitter than at the start of this. Maybe just b/c it's still hot. Put in a lot of work so kinda want to feel the benefit.