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Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by LBSS on September 15, 2025, 01:50:47 pm »damn man 10% is lean!
why are you running with a vest?
why are you running with a vest?
Recent Posts
62
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 14, 2025, 05:17:17 pm »felt like crap today, still congested and had a headache that's finally dissipating now in the early evening. meant this to be a deload week and my body sure made sure that i did, lol. but very positive that deload = 50 km.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 14, 2025, 09:01:43 am »14-09-25
Jog to gym
40 incline walk [130 hr]
20 stairmaster [164]
20 incline walk [138]
Calf/foot/toe stuff
Notes
Got a bit discount on some Hoka Mach 6 and Arahi 7s. Will see it having a bit more medial support helps out. This left arch pain is weird, v different feel. Right side is pretty close to back to normal, or at least close to what it felt like when I last declared it 'recovered'.
Did some more toe/foot focused training. Basically just took off my shoes and did the usual calf press stuf but with only my toes (in socks still, ofc) in contact with the surface. Felt good/hard! hopefully helps out.
Jog to gym
40 incline walk [130 hr]
20 stairmaster [164]
20 incline walk [138]
Calf/foot/toe stuff
Notes
Got a bit discount on some Hoka Mach 6 and Arahi 7s. Will see it having a bit more medial support helps out. This left arch pain is weird, v different feel. Right side is pretty close to back to normal, or at least close to what it felt like when I last declared it 'recovered'.
Did some more toe/foot focused training. Basically just took off my shoes and did the usual calf press stuf but with only my toes (in socks still, ofc) in contact with the surface. Felt good/hard! hopefully helps out.
64
Progress Journals & Experimental Routines / Re: chasing athleticism
« Last post by maxent on September 13, 2025, 09:11:24 pm »I set out sometime last time last year to get the best shape of my life and dunk again in my 40s. I'm coming up on my birthday and I thought to do a check of where i'm at:
DEXA scanned yesterday at 10.1% bodyfat while I did the following lifts in the same week while weighing 81kg in the gym scales (that's with shoes, clothes, water, etc):
Benched 95kg for doubles
Front squatted 112.5kg for a double (and 120kg for a single last week)
Back squatted 132.5kg with a belt
Ran a 12km with a 5kg weight vest for about 6:30/km pace
I did reach a local max on vertical jump in May - getting back to an easy 30" rvj but i havent been able to replicate it since, i think, on account of putting too much fatigue in my legs and knees. If i did the smart thing and let that dissipitate a bit, i probably could get there agian? but right now i'm in the low 20s and it's frustrating.
So things are going well. I need to stay the course, get a bit more fat loss and get into single digits. Maintain that for a couple of months. then slowly add some muscle mass and strength as I get older, maintaining and building strength and fitness.
I can see me running a sub hour 10km with a vest before the year is out. maybe benching 100kg for reps. 60kg ohp worksets are not far away either, i'm at 56.5kg atm for 5s. Chinups are edging towards 100kg worksets (+20kg) etc.
DEXA scanned yesterday at 10.1% bodyfat while I did the following lifts in the same week while weighing 81kg in the gym scales (that's with shoes, clothes, water, etc):
Benched 95kg for doubles
Front squatted 112.5kg for a double (and 120kg for a single last week)
Back squatted 132.5kg with a belt
Ran a 12km with a 5kg weight vest for about 6:30/km pace
I did reach a local max on vertical jump in May - getting back to an easy 30" rvj but i havent been able to replicate it since, i think, on account of putting too much fatigue in my legs and knees. If i did the smart thing and let that dissipitate a bit, i probably could get there agian? but right now i'm in the low 20s and it's frustrating.
So things are going well. I need to stay the course, get a bit more fat loss and get into single digits. Maintain that for a couple of months. then slowly add some muscle mass and strength as I get older, maintaining and building strength and fitness.
I can see me running a sub hour 10km with a vest before the year is out. maybe benching 100kg for reps. 60kg ohp worksets are not far away either, i'm at 56.5kg atm for 5s. Chinups are edging towards 100kg worksets (+20kg) etc.
65
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 13, 2025, 12:23:19 pm »- run 1:16:59, 13.74 km
still a bit congested but not too bad. warmer than it's been but not humid. calves felt weirdly tired for the first couple km.
still a bit congested but not too bad. warmer than it's been but not humid. calves felt weirdly tired for the first couple km.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 13, 2025, 06:01:47 am »13-09-25
30 min progressive incline treadmill walking
Leg Curl
Hip adduction machine
Pec Dec
Cable Curl
Cable Lateral
Cable OH Extension
Cable Lat Prayer
Notes
Right side feeling better, but arch pain pretty bad on left. Came out of nowhere, not sure what it is. Feels very different from what I dealt with on the right, and doesn't seem like plantar fasciitis. Ugh.
Realised the half I signed up for is in like 5 weeks. Hopefully this doesn't go like the last half I signed up for where I get injured in the run up and can't run for years, lmao.
30 min progressive incline treadmill walking
Leg Curl
Hip adduction machine
Pec Dec
Cable Curl
Cable Lateral
Cable OH Extension
Cable Lat Prayer
Notes
Right side feeling better, but arch pain pretty bad on left. Came out of nowhere, not sure what it is. Feels very different from what I dealt with on the right, and doesn't seem like plantar fasciitis. Ugh.
Realised the half I signed up for is in like 5 weeks. Hopefully this doesn't go like the last half I signed up for where I get injured in the run up and can't run for years, lmao.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 12, 2025, 03:05:24 pm »Gym work 38:
Incline bench press:
20x10
40x10
45x10 (difficult)
45x7++40x3
Plate Bulgarian split squats:
30x10 (one plate of 15 kg in each hand)
30x10
Seated horizontal V pulls to chest:
50x12
50x12
Seated vertical V pulls to chest:
64x10
56x10
Seated chest flys machine (very difficult exercise for me):
50x10
40x10
Tricep pulldowns:
25x10
25x10
20x5
Ab machine crunches:
56x10
56x10
56x10
Bodyweight: 89.7 kg (+0.4 kg)
Exhaustion level: 9/10
Comments:
Did a bunch of stuff. Tiring.
Incline bench press:
20x10
40x10
45x10 (difficult)
45x7++40x3
Plate Bulgarian split squats:
30x10 (one plate of 15 kg in each hand)
30x10
Seated horizontal V pulls to chest:
50x12
50x12
Seated vertical V pulls to chest:
64x10
56x10
Seated chest flys machine (very difficult exercise for me):
50x10
40x10
Tricep pulldowns:
25x10
25x10
20x5
Ab machine crunches:
56x10
56x10
56x10
Bodyweight: 89.7 kg (+0.4 kg)
Exhaustion level: 9/10
Comments:
Did a bunch of stuff. Tiring.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 12, 2025, 12:38:52 pm »12-09-25
Incline treadmill 30 mins progressive
Calf Press 3 x Drop
Leg Press 3 x Drop
Dip Machine 3 x Drop
Cable Row 3 x Drop
Incline treadmill 30 mins progressive
Calf Press 3 x Drop
Leg Press 3 x Drop
Dip Machine 3 x Drop
Cable Row 3 x Drop
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 12, 2025, 08:04:34 am »didn't note it yesterday but i was starting to feel a cold coming on overnight. it's firmly here now, although not very severe. sore throat, bit congested. i slept like crap last night, took me a long time to fall asleep and then i was up and down like a half dozen times. decided not to run this morning, maybe later.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on September 11, 2025, 10:09:13 am »8/21/25 Thursday
Treadmill 45 mins 3.41 miles
8/22/25 Friday
Treadmill 45 mins 2.54 miles
8/27/25 Wednesday
Incline press 12x115, 12x115, 12x115.
Yates row 12x95, 12x95, 12x95.
Pull up 6, 6, 6, 6.
8/28/25 Thursday
Deadlift 5x185, 5x205, 5x5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 25, 25, 25.
8/29/25 Friday BW = 188.0
Treadmill 46 mins 2.42 miles
9/3/25 Wednesday
Bench 5x175, 5x185, 5x195, 5x205, 5x195, 8x185.
Yates row 12x95, 12x95, 12x95.
Chin up 6, 6, 6.
9/4/25 Thursday
Squat 5x155, 5x175, 5x185, 5x185, 5x175
Deadlift 8x185, 10x205, 10x205.
9/5/25 Friday BW = 185.6
Treadmill 45 mins 2.31 miles
9/9/25 Tuesday
Incline press 10x95, 12x115, 12x115, 10x115.
Ring chin up 5, 5, 5, 5, 5.
Dip 10, 15, 15, 15, 15.
9/10/25 Wednesday BW = 187.0
Treadmill 45 mins 3.40 miles
9/11/25 Thursday
Squat 3x175, 5x185, 5x185, 5x185.
Deadlift 10x185, 10x205, 10x215.
Sit up board (6) 30, 30, 30.
Feeling fluffy but strong. nothing nagging me physically, just far from where I should be.
Still moving forward slowly
Treadmill 45 mins 3.41 miles
8/22/25 Friday
Treadmill 45 mins 2.54 miles
8/27/25 Wednesday
Incline press 12x115, 12x115, 12x115.
Yates row 12x95, 12x95, 12x95.
Pull up 6, 6, 6, 6.
8/28/25 Thursday
Deadlift 5x185, 5x205, 5x5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 25, 25, 25.
8/29/25 Friday BW = 188.0
Treadmill 46 mins 2.42 miles
9/3/25 Wednesday
Bench 5x175, 5x185, 5x195, 5x205, 5x195, 8x185.
Yates row 12x95, 12x95, 12x95.
Chin up 6, 6, 6.
9/4/25 Thursday
Squat 5x155, 5x175, 5x185, 5x185, 5x175
Deadlift 8x185, 10x205, 10x205.
9/5/25 Friday BW = 185.6
Treadmill 45 mins 2.31 miles
9/9/25 Tuesday
Incline press 10x95, 12x115, 12x115, 10x115.
Ring chin up 5, 5, 5, 5, 5.
Dip 10, 15, 15, 15, 15.
9/10/25 Wednesday BW = 187.0
Treadmill 45 mins 3.40 miles
9/11/25 Thursday
Squat 3x175, 5x185, 5x185, 5x185.
Deadlift 10x185, 10x205, 10x215.
Sit up board (6) 30, 30, 30.
Feeling fluffy but strong. nothing nagging me physically, just far from where I should be.
Still moving forward slowly