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21
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 11, 2024, 06:18:59 pm »
Gym work 12 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

20x10
20x10 (great)

Landmine rows:

DND

Landmine one-leg deadlift:

30x8

Landmine ab getups:

barx6, each side

Landmine anti-rotations + Russian twists:

DND

Bodyweight: 91.5 kg (-0.2 kg)
Sleep length&rating: 7h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:30-14:56/26 min

Comments:

Had to rush the workout due to a meeting. Still, did some good work.
22
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 11, 2024, 03:28:23 pm »
heading to indonesia today for about 10 days, will be back home on the 23rd. then turning around and heading to new orleans a couple days after that to visit my brother and sister-in-law. workouts will be catch-as-catch-can until the end of the month.
23
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 10, 2024, 10:31:56 pm »
Nov 10-16, 2024

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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 2 of 4 BW 202-206

Sun Nov 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Nov 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Nov 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* late 2nd workout. busy at work. squats feeling very good already.

Wed Nov 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Nov 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Nov 15

6:00 am
Paused Squats 315-315-315,405-455 skip
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* ate some something that triggered my gout. i can still walk fine but decided to skip the morning squats

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Nov 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* will be going out later and might not have time for a decent midday nap. did my 495 in the morning. carb loaded a little more at my 11pm dinner with 200g carb from white rice. worked very well. very solid pause on the 495 and no sticking point.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* found some time in the afternoon to do a workout. the carb loading from yesterday worked better than i expected. i still felt very good. did back to back 495 the same day at 204bw. this afternoon was slightly weaker than the morning but the rep is still without a sticking point. my post workout breakfast this morning was 150g carb. i usually eat just 75-100g (1.5-2 cups white rice) per meal, 2x/day. i was also able to take a quick 30-45min nap in the early afternoon before a long drive to a party.
24
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 10, 2024, 10:14:32 am »
09-11-24

Run - 6.82km, 36:45

Notes

A few aches and pains, upper and lower body, so might take a couple days off depending how they develop
25
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on November 09, 2024, 11:06:51 pm »
I nearly jumped 30" - then life happened. Starting over now, but at a more maintainable pace.
26
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 09, 2024, 05:04:55 pm »
2016 did feel different somehow. i'm not sure i've fully come to terms with how, exactly. the despair is higher this time, for sure. i don't know, it feels like it'd be a miracle if there's a fair and open election in 2028. fuck.

but yeah, my body is still healthy, so there's that!

yesterday

- track intervals
-- warm up
-- 2 x [1000m, 600m, 200m w/200m slow jog rest; 600m between sets]
-- cool down
did the intervals progressively faster by distance, so the 1km in ~4:15, 600m at 4:00 pace, 200m at 3:15 pace (near sprint).

today

- warm up
-- run x 10 mins
-- hips, spine, shoulders, wrists/hands

- climb x 75 mins
felt uncoordinated and not that strong today for some reason. skin felt raw, too. still an okay session.
27
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on November 09, 2024, 07:41:14 am »
7/10/24 Wednesday BW = 181.8
OHP 12x100, 10x100, 10x100.
Pull up 5, 5, 5, 5, 5.
Dip 20, 15, 15, 15, 20.

7/11/24 Thursday
Treadmill 45 mins 3.45 miles

7/12/24 Friday BW= 181.4
Treadmill 40 mins 3.12 miles

7/13/24 Saturday
Ring chin up 6, 6, 6, 6, 6.

7/17/24 Wednesday
Deadlift 6x185, 6x205, 6x225, 6x235, 6x235.
Squat 6x135, 5x175, 3x175, 2x185, 1x205, 1x225, 2x225, (injured back)
Leg press 15x270, 20x270, 20x270.
Sit up (5th hole + 8) 25, 25, 25.

7/18/24 Thursday
Treadmill 45 mins 2.54 miles

7/19/24 Friday
Bench 5x175, 5x185, 8x185, 8x185, 8x185.
Row 12x75, 12x75, 12x75.

7/23/24 Tuesday
Pull up 4x6
Hang clean and press 10x95, 10x95, 8x95.
Pull up 5, 5, 5.
Dip 15, 15, 15.
Treadmill 30 mins 2.00 miles

7/24/24 Wednesday
Bench 5x175, 5x185, 5x195, 5x205, 5x195, 10x185.
Row 12x80, 12x80, 12x80.
Sit up (5th hole + 8) 20, 20, 20.

7/25/24 Thursday BW = 182.6
Treadmill 45 mins 3.33 miles
Lat pull down 20x100, 20x100, 20x100.

7/26/24 Friday
Dumbbell lunge 10x35, 12x35, 12x35.
Leg press 15x320, 15x320, 15x320.
Sit up (5th hole + 8) 25, 25, 25.

7/30/24 Tuesday BW = 181.6
Bar pull up 5, 6, 6, 6.
Hang clean and press 10x95, 10x95, 10x95.
Dip 20, 20, 20.
Treadmill 25 mins 1.90 miles

8/1/24 Thursday
Bench 5x175, 5x185, 6x195, 5x205, 6x195, 8x185.
Row 12x80, 10x80, 10x80.

8/2/24 Friday
Treadmill 45 mins 2.24 miles

8/3/24 Saturday
Ring chin up 6, 6, 6, 6,

8/6/24 Tuesday
Hang clean and press 10x95,
Kettlebell swing 20x40,

8/7/24 Wednesday BW = 183.0
Bench 5x175, 5x185, 5x195, 6x205, 6x195, 8x185.
Lat pull down 20x100, 20x100, 20x100.

8/8/24 Thursday
Treadmill 45 mins 2.14 miles

8/9/24 Friday
Treadmill 30 mins 1.49 miles

8/13/24 Tuesday
Treadmill 1.0 hour 3.31 miles

8/14/24 Wednesday
Treadmill 54 mins 3.01 miles

8/16/24 Friday BW = 183.0
Bench 5x175, 5x185, 5x195, 5x205, 4x205, 6x205, 6x195.
8/20/24 Tuesday
Pull up 8, 8, 8.
Dip 20, 20, 20.
Bench 5x175, 5x185, 5x195, 5x205, 5x195.

8/21/24 Wednesday
Treadmill 30 mins 1.71 miles

8/23/24 Friday
Treadmill 45 mins 2.53 miles

8/27/24 Tuesday
Treadmill 60 mins 3.45 miles

8/28/24 Wednesday BW = 182.6
Treadmill 45 mins 2.44 miles

8/29/24 Thursday BW = 181.8
Bench 5x175, 5x185, 5x195, 5x205, 5x205,
6x195.
Row 12x80, 12x80, 12x80.
Pull up 7, 7, 7.
Dip 20, 20, 20. (Back finally better)

8/30/24 Friday BW = 180.8
Treadmill 45 mins 3.20 miles

8/31/24 Saturday
Ring chin up 6,

9/4/24 Wednesday BW = 181.4
Squat 5x135, 5x155, 5x155, 5x155, 5x155.
Barbell lunge 12x25, 12x25, 12x25.

9/4/24 Thursday
Treadmill 45 mins 3.28 miles

9/5/24 Friday
Ohp 12x95, 12x100, 12x100.
Pull up 8, 7, 6,
Dip 20, 20, 20.

9/10/24 Tuesday
Deadlift 8x135, 8x185, 10x185, 10x185, 10x185.
Dumbbell 12x30, 12x30, 12x30.

9/11/24 Wednesday
Treadmill 50 mins 3.77 miles

9/12/24 Thursday
Bench 5x175, 5x185, 5x195, 6x205, 5x205, 7x195.
Row 12x80, 12x80, 12x80.
Chin up 8, 8.
Dip 20, 20.

9/13/24 Friday BW = 184.6 (back sore again)
Treadmill 60 min 3.45 miles

9/17/24 Tuesday BW = 184.0
Squat 5x135, 6x165, 6x165, 8x165, 8x165, 5x165.
Dumbbell lunge 12x35, 10x35, 10x35.

9/18/24 Wednesday
Treadmill 45 mins 2.38 miles

9/19/24 Thursday
Ohp 12x100, 12x100, 12x100.
Pull up 8, 7, 7.
Dip 20, 20, 20.

9/20/24 Friday
Treadmill 45 mins 3.09 miles

9/24/24 Tuesday
Deadlift 7x185, 10x205, 10x205, 10x205.
Dumbbell lunge 12x35, 12x35, 12x35.

9/25/24 Wednesday
Treadmill 45 mins 3.04 miles (2.5 incline)
9/26/24 Thursday
Bench 5x165, 5x185, 5x195, 5x195, 5x195, 5x195.
Row 12x80, 12x80, 12x80.

10/4/24 Friday BW= 185.4
Bench 10x165, 10x170, 10x185.
Squat 5x165, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 12x35, 12x35, 12x35.

10/5/24 Saturday
Ring chin up 6, 6, 6, 6, 6.

10/8/24 Tuesday
Deadlift 6x185, 6x205, 8x225, 8x225, 8x225.
Leg press 15x320, 15x320, 15x320.
Ab machine 20x115,

10/9/24 Wednesday
Treadmill 45 mins 2.44 miles
10/10/24 Thursday BW = 183.4
Bench 5x175, 8x185, 8x185, 8x185.
Dip 25, 25, 25.

10/11/24 Friday
Ohp 10x105, 10x105, 10x105.
Chin up bar 10, 10, 10.
Treadmill 30 mins 1.42 miles

10/16/24 Wednesday
Squat 3x165, 3x185, 5x195, 5x195, 5x195, 5x195.
Barbell lunge 12x35, 12x35, 12x35.

10/18/24 Friday
Bench 5x185, 3x185, 1x205, 1x225, 5x205, 7x195, 10x185.
Row 12x80, 12x80, 12x80.
10/22/24 Tuesday
Deadlift 5x185, 5x205, 3x225, 1x235, 8x235, 8x235, 8x235.
Leg press 15x320, 15x320, 15x320.

10/23/24 Wednesday
Bench 10x170, 10x170, 10x170.
Ring dips 10, 10, 10, 10.

10/24/24 Thursday BW = 182.4
OHP 12x100, 12x100, 12x100.
Lat pull down 20x100, 20x100, 20x100.
Pull up bar 5, 5, 5.

10/25/24 Friday
Treadmill 45 mins 3.08 miles (2.5 incline)

10/29/24 Tuesday BW = 183.8
Bench 3x175, 1x185, 1x205, 1x215, 1x225, 5x205, 5x205, 6x195, 8x185.
Row 12x80, 12x80, 12x80.
Chin up 8, 8, 8.
Ring dip 10, 10, 8.

10/31/24 Thursday
Squat 3x175, 3x185x 3x205, 5x195, 8x195, 8x195.
Dumbbell lunge 12x35, 12x35, 12x35.

11/1/24 Friday
Ring pull up 5, 5, 5, 5, 5.
Ring dip 10, 10, 10, 10, 10.

11/5/24 Tuesday
Deadlift 5x185, 5x205, 5x225, 8x235, 8x225, 8x225.
Leg press 15x320, 15x320, 15x320.

11/6/24 Wednesday
Treadmill 45 mins 3.14 miles

11/7/24 Thursday
Ohp 12x100, 12x100, 12x100
Bench 5x175, 8x185, 8x185, 8x185.
Pull up 8, 8, 8.
Ring dip 8, 8, 8, 8, 8.

11/8/24 Friday
Treadmill 60 mins 4.27 miles

Still in the game. lost the desktop for a bit.
It is quite underwhelming to see what i have done over the last months. Had to ease up for better than a month due to a sore back.
Feeling normal again.
28
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 08, 2024, 11:02:51 am »
Gym work 9 (traditional strength training day):

Bench press:

20x10
40x5
60x6
60x5
60x4 (weak)

Chinups:

3
3
3

High bar squat:

20x8
50x8
80x8
80x5
80x5

RDL:

50x8
80x8
100x8
100x8
80x5

Leg curls:

80x10
80x8

Bodyweight: 91.7 kg (-0.8 kg)
Sleep length&rating: 2:10-10:10 - 8h, 5/5
Exhaustion level: 8/10
Time of day/spent at gym: 15:19-16:16/57 min

Comments:

Did a lot of stuff with potential to upset my back. Will see how it reacts.
29
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 08, 2024, 10:44:16 am »
08-11-24

Reverse Lunge
80 x 7, 6, 5

Chin
60 x 5
45 x 7, 6

Cable Rear Delt
15 x 9, 8, 7

EZ Curl
47.5 x 9, 8, 7, 6, 5

Cable OH Extension
18.75 x 11, 9, 7
15 x 17

Lateral Raise
25 x 12, 10, 9, 9
30
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 08, 2024, 07:44:40 am »
Gym work 10 (Landmine day):

Landmine lumberjack squats:

20x10
40x10

Landmine standing push press with complete extension:

15x10
20x10

Landmine rows:

30x10, 30x10 (one handed)

Landmine one-leg deadlift:

30x8
35x5 (too much weight for my grip strength)

Landmine anti-rotations + Russian twists:

10x10
10x10

Kinetotherapy exercises

Bodyweight: 91.7 kg (-0.9 kg)
Sleep length&rating: 8h, 4/5
Exhaustion level: 6/10
Time of day/spent at gym: 14:56-15:50/54 min

Comments:

Good workout, although I'm kind of reaching a limit in what I can hold in my hand when doing the one-leg deadlifts.
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