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41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 25, 2025, 08:06:19 am »
23-12-25

Cardio x 50 mins (oh which 20 mins zone 3/4 -- did 105 flights on stairmaster in those 20 mins)

+ full body lift

25-12-25

Run -- 9.34k, 48:00 [2k warmup, 2k @ 4:40, 1k easy, 1k @ 3:57, 1k easy, 1k @ 4:24, cooldown]

Calves + Dips + Chins after, up to +30kg for the OL calves now

felt great! that 1k rep was very controlled feeling, too, as was the 4:24. Guess all the very hard stairmaster means i will have hopefully kept a decent amount of top end fitness. done just enough to maintain.

Foot felt 95% on the run, and soreness much lower than usual on the calf raises. getting back to it!
42
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 22, 2025, 01:10:36 pm »
22-12-25

Run -- 7.1k, 40:01

Notes

Bit of foot pain first 10 mins, then fine. Tmrw lower impact.
43
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 22, 2025, 10:13:03 am »
Gym work 59

Hip thrust:

60x10
100x10
100x10
100x10
100x10
100x10

Chinups:

10 sets of 3 (perfect form on each)

Landmine strict press:

bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)

One-leg landmine deadlift:

15x10 (each leg)
25x10 (each leg)
25x10 (each leg)

Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good

Comments:

I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.
44
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 21, 2025, 11:40:25 am »
21-12-25

Run -- 32:05, 6.19k, uptempo (4:30ish) for ks 2-4

Lift -- chins, dips, OL calf raise

Notes

Foot not really getting notably better, so after meeting up with LBSS in the AM, decided to just get back to running  :ibrunning: as long as foot isn't getting worse. Just got to stick to calf raises and other rehab type stuff too!
45
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 20, 2025, 08:57:16 pm »
Quote from: bball2020 on December 20, 2025, 01:45:14 pm
Still at it. Dedication man getting it done. Do you ever jump anymore

i still do. i'm happy to grab rim with both hands but not anywhere close to dunking unless i drop 15-20lbs bw.
46
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by bball2020 on December 20, 2025, 01:45:14 pm »
Still at it. Dedication man getting it done. Do you ever jump anymore
47
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 20, 2025, 11:01:19 am »
Dec 14-20, 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

Dec Week 3 of 5 BW 200-204

Sun Dec 14

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 15

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 16

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 17

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 18

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 19

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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 Dec 20

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
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

* no recovery overshoot to 495 this week. barely getting an easy 475.
48
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 18, 2025, 09:45:59 am »
Gym work 58:

Bench press:

20x5
20x5
50x5
70x6
70x5
70x5 all time :personal-record:
50x15 all time :personal-record:

Stepups:

30x10 (15 kg dumbbells)
30x10

Ab wheel rollouts ++ Birddogs ++ Deadbugs

10 ++ 10 ++ 10
10 ++ 10 ++ 10

Seated V-grip cable vertical pulls to chest (single arm):

40x10
40x10

Single leg wall-sit:

2x20s each leg, jump-specific angle

Glute cable kickbacks:

1 small + 3 big plates x 10
1 small + 5 big plates x 10

Bodyweight: 92.0 kg (-0.2 kg)
Exhaustion level: 8/10
Rating: Great

Comments:

Yet another bench press all time :personal-record:, this time in terms of total reps in 3 sets - for the first time I do more than 15, with the final set with 5. I also got a 50x15 for the volume set, which is great.

I bypassed the Bulgarian split squats today - my left knee is bugging me after the pistols that I've done and my right knee feels like something will come out of the skin on the side of the kneecap. So I have to take it easy. I've done some core work and glute work, instead. I really need to lose weight, I'm waaaay too heavy for athleticism.
49
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 17, 2025, 05:03:38 pm »
16-12-25

calf raises + lateral + arms + rev nord

17-12-25

45 mins cardio
50
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 16, 2025, 08:30:50 am »
- run 1:12:12, 13.50 km, w/ 4 x strides down to sub-mile pace
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.
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