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41
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 24, 2025, 07:44:41 am »
- track workout
-- warm up
-- 7 x [4 min @ 8k pace, 2 min jogging rest]
-- cool down
successfully didn't overrun this, 4:01-4:06 pace for all reps.
42
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on September 23, 2025, 11:45:46 pm »
Sep 21-27, 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

Sep Week 4 of 4 BW 202-206

Sun Sep 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

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 Sep 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

Tue Sep 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

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 Sep 24

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 x54

7:00 pm
Paused Squats 315-315-315,405-495
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 Sep 25

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 x54

7:00 pm
Paused Squats 315-315-315,405-495
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

* the 495 yesterday improved my form a little more. i was able to get a very quick 405 this morning. i was not prepping for a 495 this afternoon. id be happy with a non-fatiguing 475. the 405 this afternoon went up a lot faster than usual again.
* i think i get a lot stronger out of the bottom pause when i visualize the eccentric as down and forward. i will not be pushing the bar path out of line, but when i force myself to go forward on the downward part, it prevents the bar from ever slightly drifting backward specially on the range very close to the bottom pause.
* i got the 495 again without any issues. lol
43
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 23, 2025, 08:22:00 am »
22-09-25

61:26 cardio, ~20 outdoor running, finish up on treadmill, 129 avg HR

Pulldown 3 x drop
Pec Dec 3 x drop
Machine OHP 3 x drop

23-09-25

W/u
6:45 run
2' off
8:15 incline walk
2' off
8:00 incline walk
2' off
4' run
1' off
3' run
c/d

Calf Press x 3
OL Leg Press x 1
Cable Curl 3 x drop
Cable lateral 3 x drop
Cable OH Ext 3 x drop

Notes

nice, plenty of running in there and felt solid. Felt pretty tired so took Sunday off. May try out a parkrun on saturday, with the effort I put into it tempered by how things are feeling.

the toe-muscle in lower leg felt pretty sore/tired (especially felt it during the hard incline walk segments) so just did normal calf stuff
44
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 23, 2025, 07:56:29 am »
- run 1:17:19, 13.66 km
some residual soreness in quads. right plantar flexor said hello in the first km or so and then went away.
45
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 21, 2025, 12:35:05 pm »
- half marathon
-- warm up
-- race in 1:34:10 (gun), 1:34:06 (chip), 1:34:00 (watch)
-- cool down
it became obvious about halfway through that i wasn't going to PR, so i ran hard (but a bit above 1:30 pace) until the 10 mile mark and then basically shut it down to a fast jog. even if i'd had an even split for the final third, still would have been like a 1:31:xx. it's pretty humid today (dew point 63), but mostly my legs were just not rested. delusionally, i thought i was maybe in so much better shape than the spring that it wouldn't matter. lol. shouldn't be disappointed, i set out for this to basically be an extra hard workout and so it was, but it didn't feel great to not feel great. live and learn.

couple later reflections: the course was net downhill but not at all flat. lots of little steep climbs and especially steep descents, which toward the end of the race were no fun at all. probably good training, though. calves are having a little bit of the post-hard-effort twitchies but nothing too intense. i took a naratriptan as soon as i got back to my car, and while i have a mild headache this afternoon i seem to have avoided my typical full-blown migraine.
46
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 20, 2025, 04:26:32 pm »
- run 38:02, 7.12 km w/ 3 x short strides
not gonna get my wish about the humidity tomorrow. oh well!
47
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 20, 2025, 06:56:12 am »
20-09-25

w/u
6:40 on / 2 off / 9 on / 2 off / 8 on / 2 off / 6:20 on
c/d

total 62:43, avg hr around 165 for the on reps

Calf Raise 3 sets
Leg Press 3 sets
Toe Raise 3 sets
OL Leg Press 2 sets
Leg Curl 2 sets

Notes

First ~25 mins, including the 6:40 rep, were all done running. This was first outing for the Mach 6, the more supporting alt I picked up for workouts. Also like them! Also has the narrow toe-box of the Arahi and Clifton, but should stretch out soon enough.

Feeling injury free but still taking it easy in terms of moving to full running agin.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 19, 2025, 07:32:45 am »
- run 1:11:43, 13.00 km, w/ 3 x short strides
felt much better this morning. woke up well before alarm. right hamstring tweaking a little on the strides.
49
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 19, 2025, 06:55:15 am »
19-09-25

Cardio - 65mins
Machine Chest Press 4 x drop
Wide-grip cable row 4 x drop

Notes

Was 35 mins outdoor running to arrive at gym for incline walking. First run in Arahi 7s. Very stiff ride but feel great.
50
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 18, 2025, 09:20:11 am »
18-09-25

jog around for 15 mins
incline treadmill walk
15 on / 2 off / 8 on / 2 off / 8 on
cooldown
jog around

Notes

debut for the arahi 7's. wow they're stiff. otherwise like them! again no pain today, but trying to be smart and do the session as walking.
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