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31
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 12, 2025, 09:11:48 am »
slept like 4-4.5 hours last night for some reason and woke up with a little plantar discomfort and a little thickness behind the right knee. decided not to run first thing. will do some stretching and activation throughout the day and try this afternoon if it's feeling good.
32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 11, 2025, 03:40:34 pm »
11-08-25

Run -- 8.35k, 1:00:12 [122 avg hr]

Notes

First fully outside run in like a month. Was nice. On an early weekday morning, definitely easier to up the effort on a treadmill than outside, this was really plodding [7:10 pace, lmao] and low HR.

Will admit, had hoped this would be a bit faster, like 'oh a 6 weeks inside grinding hard, here's the gains', but instead it was a slog. tbf on monday's i am usually wrecked by (a) weekend load and (b) shifting back to early wakeup.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on August 11, 2025, 10:18:36 am »
Aug 10-16, 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 2 of 4 BW 206-210

Sun Aug 10

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

* back to San Francisco this afternoon after a 5 day vegas vacation. 110F+ weather gets me leaner just by sweating a ton while walking to anywhere thats not climate controlled. i was 206lb after dinner while i was there. i ate most carbs from white bread because i don't have my rice cooker with me. i kept the macros the same but i get thick from white rice better than bread. my BW dropped to below 202lb in the morning empty.

3:00 pm
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

Mon Aug 11

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

6:00 pm
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

Tue Aug 12

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

6:00 pm
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

Wed Aug 13

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 14

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

8:00 pm
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

Fri Aug 15

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 16

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

* could have done 495 but stayed at 475 to see how fast i can recover with this top weight. happy that i can do this back to back days.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 11, 2025, 06:41:50 am »
migraine started about four hours after finishing the run. it built pretty slowly, wife and i were able to go out to dinner, but by 7:30 PM it was moderately bad, like a 6/10. tried a new medicine that the neurologist i saw recently gave me: no effect. tried my old medicine: no effect. got in bed at 8:30 and it actually got a shade worse, and added mild nausea, before i finally fell asleep.

i drank 1800mL of fluids during the run, which included ~2 tsp of salt (~4600mg sodium, including what's in the gatorade powder), plus basically chugged another 400mL of gatorade as soon as i got home and continued hydrating the rest of the afternoon. per the sweat test i took, i lose a little more than 1500mg of salt per hour, and should be aiming to replace ~800mL of fluids per hour when it's hot out. i met the salt target on this run, which goes in the "it's not hyponatremia" evidence column. realizing now that i fell a little short of the fluid replacement target. hm. on the other hand, not even a hint of headache after the run last week and it was only 2 km shorter. was substantially cooler, though. maybe i'll bring the bladder on my next long run and fill it just with water.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 10, 2025, 02:24:12 pm »
- run 2:48:31, 28.02 km
T+DI 143, not too humid but getting hot. HR averaged 133, although it was creeping up into the 140s by the end. most of the uphill is in the back half of this route. did an "aid station" stop at the same point as last sunday, had to poop this time so it was a little longer, ~4:30. couple more brief stops to change out water bottles but none of them long enough to log, probably lost 2 mins total.

weekly mileage was 82.67, which is definitely a PR and my first time ever totaling more than 50 miles in a week.

knee felt okay, there's definitely something going on in there but it was not thick or uncomfortable in any way. that's a relief. will continue to stretch and activate and hope for the best.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 10, 2025, 08:11:14 am »
10-08-25

Cardio - 1:35:12, Avg HR 127 [ran all but the last 20 mins]

Cable Curl - 5 x drop
Cable Lateral - 5 x drop
OH Cable Extension - 5 x drop
Dip - 3 x Myo
Cable Lat Row - 3 x drop
Cable Rear Delt Row - 3 x drop
Machine OHP - 3 x drop
Chest Press - 4 x drop

Notes

Slept like a log last night.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 09, 2025, 10:42:13 am »
- NSA-style tempo run 1:23:17, 16.00 km w/ 3 x 10 min @ MP (4:23, 4:28, 4:30) w/1 min rest
HR averaged about 155, 158, 162 on the reps. nice day, not too humid. obviously first rep was a little too fast but in my defense it was mostly downhill, and the third rep was mostly uphill. watch gives 166 as threshold so at least i kept them all underneath that.

right posterior knee "thickness" was back a little for the first 3 km, went away when i sped up for the first rep. frustrating. hope it's just a one-off, i'll stretch and do some additional activation this afternoon.
38
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 09, 2025, 06:56:31 am »
09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 08, 2025, 06:28:14 pm »
- climb x 75 mins
pretty okay.
40
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 08, 2025, 01:39:07 pm »
08-08-25

Cardio: 53:13 [Avg HR 126, ~75% running with some incline walking]
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