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81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 09, 2025, 07:29:49 am »
- track workout
-- warm up
-- 3 x [200+400+600 w/200-400m rest]
-- cool down
the buddy i ran with over the weekend invited me to come do a speed workout with him and another friend of his. the idea was to negative split each rep and also the workout overall. started at ~5k pace and ended a bit under 5:30 mile pace. they let me start to lead the second 400 but i went out too fast, oops. fun workout. RPE 7.5.

ETA: upgraded the RPE for this one because i really was pushing on the last 200m and it would have been hard to do another set at the same level of intensity after that.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 08, 2025, 03:48:15 pm »
08-12-25

45 mins stationary bike

kb complex + some upper lifting
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Raptor on December 08, 2025, 11:19:01 am »
Updates?
84
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on December 08, 2025, 11:18:08 am »
What's the vert of these birds? 🤔
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 08, 2025, 11:15:48 am »
I made a small change in my grip, just a bit wider by 1 cm or so, don't know if it mattered or not. I've also been taking creatine in the last month or so. Who knows how much either of these mattered.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by LBSS on December 08, 2025, 10:49:39 am »
 :highfive: :highfive: :highfive: :highfive:
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 08, 2025, 10:12:25 am »
Gym work 54:

Bench press:

20x5
20x5
50x5
70x6 all time :personal-record:
70x5
70x4
50x12

Dumbbell Bulgarian split squat (each leg):

40x8 (20 kg dumbbells)
40x8
40x8

Leg extensions:

72x10
72x10
72x10++64x4++56x4++48x2 (a long rest-pause set with lowering weights)

Seated V-grip cable pulls to chest:

3 pins x 10
6 pins x 10
8 pins x 10

Glute cable kickbacks:

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

Glute cable med pulls:

3 small x 10
3 small x 10

Bodyweight: 92.2 kg (+1.6 kg)
Exhaustion level: 9.5/10
Rating: Outstanding

Comments:

Bench press felt very strong, as I established a new all-time :personal-record:. 70x6 didn't felt like a max, a 7th rep would have been possible with a spotter. The surprising fact was that I was able to hit 5 reps in the next set, which usually drops quite a bit after such an effort in the first set. So the overall 15 reps in the bench press with 70 kg is definitely an all time :personal-record:.

Next I did some lighter BSS since I have my back a bit tweaked from the last workout, so I took it a bit easier. Nevertheless, I did a bunch of volume for the quads, adding leg extensions, and they felt amazing - the VMOs were really responding to it. The reps were done slow and purposeful.

Overall, one of the best workouts of the year, for sure.
88
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 07, 2025, 07:21:50 pm »
Dec 7-13, 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 2 of 5 BW 200-204

Sun Dec 7

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

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

* body still in shock in a good way from the higher carb intake. same thing as yesterday, felt strong already for a morning 405+. i probably could have gotten a 495 this afternoon if i skipped the 475 in the morning. not a big deal.

Mon Dec 8

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 9

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 10

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 11

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 315-315-315,405-495
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

* i will skip the 405 in the morning tomorrow and see if i can do back to back 495. this afternoon's 495 was not very slow.

Thur Dec 12

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 13

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

89
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 07, 2025, 12:05:24 pm »
07-12-25

35 mins stationary bike, z2 mostly, last 5 a bit harder

+ a more thorough lifting sesh
90
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 07, 2025, 09:10:20 am »
yesterday

- run x ~5.5-6 km cumulatively
volunteered at an ultra about an hour south of DC, accumulated about that much distance running up and down to keep warm and also to put up and take down trail markings.

this morning

- run 1:24:06, 16.13 km
RPE 3. ran with a buddy, was nice. just below freezing.

afternoon

- climb x 45 mins
felt better than last time

- DB SLRDL +25 x 8,8/leg

- DB BSS +35s x 8,8/leg

- BB calf raise +185 x 4,4
heavy calf raises was the one strength exercise that john davis told me to add when we talked the other week. this didn't qualify as heavy for my calves but i'm out of practice getting under the bar so didn't want to push it.

- dips x 10,10

- TTB x 5,5

- tuck planche x 3

- DB curls 25s x 8/arm
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