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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 19, 2026, 03:50:15 pm »19-08-26
Cardio x 1:00:31, 122 hr
Cardio x 1:00:31, 122 hr
Recent Posts
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 18, 2026, 03:51:58 pm »18-08-26
Cardio - 10' on / 2' off + 5 x (1' hard / 1' float) + 2 x (3' on / 1' off), 1:00:26
Lift - calves, OAC, dips
Cardio - 10' on / 2' off + 5 x (1' hard / 1' float) + 2 x (3' on / 1' off), 1:00:26
Lift - calves, OAC, dips
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 17, 2026, 03:31:55 pm »17-08-26
Cardio -- 1:03:38, 119 hr
Notes
very easy today. effort was there just a bit hr suppressed, checks out given high load weekend.
doms arrived exactly at 4.30pm, like 24 hours on the dot from lifting yesterday. so funny.
Cardio -- 1:03:38, 119 hr
Notes
very easy today. effort was there just a bit hr suppressed, checks out given high load weekend.
doms arrived exactly at 4.30pm, like 24 hours on the dot from lifting yesterday. so funny.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 17, 2026, 09:55:38 am »Gym work 95
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15
Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10
Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).
Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.
Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.
Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15
Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10
Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).
Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.
Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 16, 2026, 08:53:00 am »16-08-26
AM -
Run - 3 x 2k (90") [~4:22 average, 164 hr avg] (8.88k, 45:42 total)
Elliptical - 3 x 7' (90") (43:37 total)
PM -
OL Calf Raise (highest angle on slantboard)
+50 x 5, 4, 3
+20 x 10, 8
OAC
1 from 130 degrees (L), 90 degrees (R)
+5kg negative x 1, 1
BW negative x 1
BSS
+70 x 6, 5
RDL
140 x 4
Rev Nord
+8 x 3 -> BW x 5
DB Planche Raise
10 x 3 sets (uhh forgot to count)
Notes
Solid ~90 mins of work with 47' of quality. 8hr46m on the week, a 5 min PB (exactly 80-20 too
). Tried a different style of elliptical (think I complained about it before?) -- don't like it for easy stuff (surprisingly hard to get up to ~75 cadence at an easy effort even on the lowest setting), but it's more comfortable for workouts somehow.
Not certain that I prefer this way around vs Thur/Sat for sessions. Will have to see how it plays out.
Will lift in the evening.
long weekend cardio sessions so relaxing/restorative. imagine how good they'd feel if i was actually outside jogging about in the nice weather for the whole time lol.
eta: nice to actually have a lifting session where I was at leisure enough to pay attention to loads and reps etc. achilleses felt great, no pain whatsoever even on very heavy, high stretch, paused calf raises. let's see how they are tomorrow though, lol. had got up to +70 at the medium angle on the slantboard and that's a faff to load (vest + belt + db), but I can do +50 with just vest+belt, so if the tendons are accepting if then time to grind that. Interestingly, this is a rare exercise where right side is probably 1-3 reps stronger than left; could be indicative of stage of recovery for the two?
got to say, having good cardio fitness makes BSS a lot less miserable.
AM -
Run - 3 x 2k (90") [~4:22 average, 164 hr avg] (8.88k, 45:42 total)
Elliptical - 3 x 7' (90") (43:37 total)
PM -
OL Calf Raise (highest angle on slantboard)
+50 x 5, 4, 3
+20 x 10, 8
OAC
1 from 130 degrees (L), 90 degrees (R)
+5kg negative x 1, 1
BW negative x 1
BSS
+70 x 6, 5
RDL
140 x 4
Rev Nord
+8 x 3 -> BW x 5
DB Planche Raise
10 x 3 sets (uhh forgot to count)
Notes
Solid ~90 mins of work with 47' of quality. 8hr46m on the week, a 5 min PB (exactly 80-20 too
). Tried a different style of elliptical (think I complained about it before?) -- don't like it for easy stuff (surprisingly hard to get up to ~75 cadence at an easy effort even on the lowest setting), but it's more comfortable for workouts somehow.Not certain that I prefer this way around vs Thur/Sat for sessions. Will have to see how it plays out.
Will lift in the evening.
long weekend cardio sessions so relaxing/restorative. imagine how good they'd feel if i was actually outside jogging about in the nice weather for the whole time lol.
eta: nice to actually have a lifting session where I was at leisure enough to pay attention to loads and reps etc. achilleses felt great, no pain whatsoever even on very heavy, high stretch, paused calf raises. let's see how they are tomorrow though, lol. had got up to +70 at the medium angle on the slantboard and that's a faff to load (vest + belt + db), but I can do +50 with just vest+belt, so if the tendons are accepting if then time to grind that. Interestingly, this is a rare exercise where right side is probably 1-3 reps stronger than left; could be indicative of stage of recovery for the two?
got to say, having good cardio fitness makes BSS a lot less miserable.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 15, 2026, 08:36:29 am »15-08-26
Run -- 8.36k, 59:48 (including a 2 min walking break after 5k), 122 hr
Gym cardio -- 1:03:49, 126 hr
Notes
achilleses decent-ish today. basically no issue right side, left kind of a dull/'deeper' feeling pain that i typically get. funny how different the injury i have in the two limbs is. right is always the one that actually makes me have to stop training, but also seems to recover more quickly, while the left is like a lower grade more persistent one. left more painful on palpation too.
experimented with faster walking at a lower incline than usual. was perhaps gentler feeling on the lower leg. good for easy days.
been a week of ~145 T+DI (in fahrenheit...), but today's was from lower temp + 55% humidity vs rest of week like 34 C and low humidity. neither particularly fun.
Run -- 8.36k, 59:48 (including a 2 min walking break after 5k), 122 hr
Gym cardio -- 1:03:49, 126 hr
Notes
achilleses decent-ish today. basically no issue right side, left kind of a dull/'deeper' feeling pain that i typically get. funny how different the injury i have in the two limbs is. right is always the one that actually makes me have to stop training, but also seems to recover more quickly, while the left is like a lower grade more persistent one. left more painful on palpation too.
experimented with faster walking at a lower incline than usual. was perhaps gentler feeling on the lower leg. good for easy days.
been a week of ~145 T+DI (in fahrenheit...), but today's was from lower temp + 55% humidity vs rest of week like 34 C and low humidity. neither particularly fun.
47
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 14, 2026, 03:52:01 pm »14-08-26
Cardio - 1:02:43 total, [15' on / 2' off / 10' on / 2' off / 6' on]
Lift - OAC, DB Planche, dips, calves, some pogos
Notes
achilles not feeling great today either :/ will see what the weekend holds. not going to be linearly improving, i suppose, so probably just a down fluctuation week
Cardio - 1:02:43 total, [15' on / 2' off / 10' on / 2' off / 6' on]
Lift - OAC, DB Planche, dips, calves, some pogos
Notes
achilles not feeling great today either :/ will see what the weekend holds. not going to be linearly improving, i suppose, so probably just a down fluctuation week
48
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 14, 2026, 10:02:59 am »- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 13, 2026, 03:52:27 pm »13-08-26
Cardio x 61'
Notes
minimal running, achilles a bit sore/calves felt tired
Cardio x 61'
Notes
minimal running, achilles a bit sore/calves felt tired
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 13, 2026, 10:12:00 am »- run 59:03, 10.46 km
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.