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61
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 31, 2025, 05:54:36 pm »
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.
62
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 31, 2025, 04:51:34 pm »
Gym work 36:

Bench press:

20x6
20x6
40x6
65x6
65x5
65x4

Landmine one-leg deadlift:

15x10
20x10
25x10 (crazy glute trembling at the end)

Landmine push press:

15x10
15x10

Bodyweight: 89.4 kg (+0.9 kg)
Exhaustion level: 7/10

Comments:

Went to the gym alone, so the bench press results are very good, considering I didn't have a spotter. Didn't do squats as my partially ruptured lateral meniscus on my right knee acted up and my right Achilles hurts.

The landmine deadlifts gave me crazy amount of glute soreness.
63
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 31, 2025, 03:53:30 pm »
31-07-25

Jog to gym + w/u on treadmill
Treadmill @ 1%
15' @ 4:30 [160 Avg, 167 Max]
3' @ 12:00
10' @ 4:28 [164/171]
2' @ 12:00
3' @ 4:20 [160/170]
1' @ 12:00
3' @ 4:20 [163/172]
c/d + 1 set of calf press

Notes

Declaring us officially over the injury. Think I may genuinely prefer treadmill for workouts. Treadmill or track over more 'interesting' routes. Easy running probably more variable. Tbh I think this is mostly a sign that morning running routes are boring. Which they are, but I don't have that many options if I want to start and finish at my front door.

Quote from: LBSS on July 30, 2025, 06:55:39 pm
Quote from: Joe on July 30, 2025, 03:39:43 pm
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

Attack on Titan. Not watched an anime since my teens, but a colleague insisted I try AoT and I'm totally hooked. It's pretty goofball but hits nostalgia points for some of my old fav shows (Fullmetal Alchemist, Evangelion)
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 30, 2025, 06:55:39 pm »
Quote from: Joe on July 30, 2025, 03:39:43 pm
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?
65
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 30, 2025, 03:39:43 pm »
30-07-25

Jog to gym
Treadmill @ 1%/6:40, [25 mins]
Lift(
     Machine Chest Press 4 x Drop
     Wide-Grip Pulldown 4 x Drop
     Machine Preacher 3 x Drop
) [8.5 mins]
Treadmil @ 12%/4.8km/h, [18.5 mins]
Jog home

Notes

Decided to try lifting in the middle of the cardio. Awful, awful idea, never do that again. Torso just felt exhausted and heavy and HR was like 10-15 higher than otherwise (hence reverting to walking).

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...
66
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 30, 2025, 08:59:38 am »
- track workout
-- warm up
-- 3 x [4 mins @ 5k + 4x400 partner relay @ mile]
-- cool down
this was fun. the 400s were done alternating with a partner, so each person's rest was the other person's rep. ran them pretty hard but not close to all out, around 80-83s or 5:15-5:30 mile pace. 4 min intervals were in 3:53, 3:54, 3:50 pace. total working distance ended up being a bit over 5400m.
67
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 29, 2025, 04:53:14 pm »
29-07-25

Jog to gym
Treadmill @ 1% incline
5 mins @ 6:40
3 x (8' @ 4:28 / 2' @ 12:00) + 7' @ 4:28 [HR Avg: 153, 158, 163, 165; HR Max: 163, 166, 170, 173]
cool/down
3 sets calf press
jog home

Notes

Perfectly calibrated pace that time.
68
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on July 29, 2025, 10:23:06 am »
July 27 - Aug 2, 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

July Week 5 of 5 BW 206-210

Sun Jul 27

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
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 Jul 28

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 315-315-315,405-495
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

* 405 was quick. very good gauge that i recovered well and ready for 495 top set. got the top single without any issues. it was heavy and slower but its something il recovery with in 1-2 days. i was not planning on doing 495 today because i don't want to be greedy and destroy my recovery within weeks of being at the positive side of it

Tue Jul 29

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
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 Jul 30

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 315-315-315,405-495
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 Jul 31

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
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 1

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
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 2

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 315-315-315,405-495
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

* 495 moved slower than i wanted because i held the pause longer than usual. i felt very strong on the 405. thats 2 skipped days from 495. i felt very good this afternoon. i was greedy and wanted to get a decent pause but ended up using a lot more energy than usual. will skip 495 for 2 days again to recover from this tiring rep.
69
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 29, 2025, 08:00:28 am »
- run 1:11:31, 12.03 km w/ 4x100m strides
strides all 16.xx. T+DI 151. right ankle was a little painful upon waking for no apparent reason but didn't bother me at all on the run and seems fine now. right anterior hip a little tight.

also my left upper arm is a little swollen, down to the elbow, from the venom dose i got yesterday. those were my last build-up shots, now five years of maintenance to make sure it sticks.
70
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 28, 2025, 03:48:08 pm »
Gym work 35:

Bench press:

20x6
20x6
50x3
70x3, 3, 3, 3, 3, 2, 3, 2, 2, 2

Medium bar squat:

20x6
50x6
70x6
90x3
120x2 (closest to failure I have ever been)
90x6
90x6

Seated cable pulls to chest:

60x10
80x10
100x8

Leg extensions + leg curls:

40x10, 60x10 (both exercises)

Bodyweight: 89.1 kg (-0.2 kg)
Exhaustion level: 9/10

Comments:

I went with 70 kg for the intense 3 rep sets and it was a success - I've only managed 2 reps here and there but mostly 3. Will stay at 70 kg. The 120 kg squat second rep was truly a max rep, very very close to failing it.
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