81
Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by Raptor on July 23, 2025, 03:53:44 pm »Next thing you know, elbow in the rim!
Recent Posts
82
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 23, 2025, 11:40:14 am »23-07-25
AM
Jog to gym
Treadmill @ 15%, 4.6km/h x 30 mins [128 HR]
Jog home
PM
Jog to gym
Treadmill @ 2%, 6:41 pace x 15 mins [137 HR]
Treadmill @ 15%, 4.5 km/h x 15 mins [135 HR]
Machine Chest Press 4 x Drop
Pulldown 4 x Drop
Cable Lateral 5 x Myo-Drop or whatever [LRx5 basically, dropping weight after the 3rd set, no rest]
Pogo Hops 2 x 14
Cable OH Extension 4 x Drop
Machine Preacher 4 x Drop
Jog home
Notes
Was planning to take the full day off work but for reasons only took the afternoon off. Still, got 30 mins more sleep in the AM and did a double workout day. The dream.
Still a little pain with pogos, maybe 1/10 foot and 2.5/10 'achilles' (i.e. presumably the PTT next to the achilles), but that's progress.
0 pain in the running. We back baby.
AM
Jog to gym
Treadmill @ 15%, 4.6km/h x 30 mins [128 HR]
Jog home
PM
Jog to gym
Treadmill @ 2%, 6:41 pace x 15 mins [137 HR]
Treadmill @ 15%, 4.5 km/h x 15 mins [135 HR]
Machine Chest Press 4 x Drop
Pulldown 4 x Drop
Cable Lateral 5 x Myo-Drop or whatever [LRx5 basically, dropping weight after the 3rd set, no rest]
Pogo Hops 2 x 14
Cable OH Extension 4 x Drop
Machine Preacher 4 x Drop
Jog home
Notes
Was planning to take the full day off work but for reasons only took the afternoon off. Still, got 30 mins more sleep in the AM and did a double workout day. The dream.
Still a little pain with pogos, maybe 1/10 foot and 2.5/10 'achilles' (i.e. presumably the PTT next to the achilles), but that's progress.
0 pain in the running. We back baby.
83
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on July 23, 2025, 09:15:53 am »6/6/25 Friday
Treadmill 50 mins 3.75 miles
6/10/25 Tuesday
Treadmill 45 mins 2.24 miles
6/13/25 Friday
Treadmill 35 mins 1.77 miles
6/18/25 Wednesday
Squat 5x135, 5x155, 5x175, 5x185, 5x175.
Bench 5x175, 5x185, 5x195, 5x205, 5x205.
Sit up board (6) 25, 25, 25.
6/20/25 Friday
OHP 12x100, 12x105, 12x105.
Row 12x80, 12x90, 12x85.
Pull up 5, 5, 5.
Dip 20, 20, 20.
6/23/25 Monday BW = 187.4
Deadlift 6x185, 8x205, 8x205, 8x205.
Chin up 6, 6, 6.
Sit up board (6) 25, 25, 25.
6/24/25 Tuesday
Treadmill 45 mins 2.37 miles
6/27/25 Friday
Bench 5x185, 5x205, 5x205, 5x205, 10x185.
Row 12x80, 12x80, 12x80.
7/9/25 Wednesday
Treadmill 45 mins 3.09 miles
7/10/25 Thursday BW= 187.8
Bench 5x185, 5x205, 5x205, 10x185.
Yates row 10x95, 10x95, 10x95, 10x95.
Pull up 5, 5, 5.
Dip 20, 20, 20.
Hanging knee ups 20, 15, 15.
7/11/25 Friday BW = 188.2
Treadmill 45 mins 3.39 miles
7/16/25 Wednesday
Squat 5x135, 5x165, 5x185, 5x185, 5x185.
Dumbbell lunge 12x40, 12x40, 12x40.
Sit up board (6) 25, 25, 25.
7/17/25 Thursday BW = 189.0
Treadmill 45 mins 3.45 miles
7/22/25 Tuesday
Squat 4x165, 1x185, 1x205, 1x215, 5x195, 5x195, 5x185, 5x185.
Deadlift 5x185, 10x205, 10x205
7/23/25 Wednesday
Treadmill 45 mins 3.26 miles
Feeling better still. Back under the squat bar and my knee feels right. Running a bit also. so good!
Treadmill 50 mins 3.75 miles
6/10/25 Tuesday
Treadmill 45 mins 2.24 miles
6/13/25 Friday
Treadmill 35 mins 1.77 miles
6/18/25 Wednesday
Squat 5x135, 5x155, 5x175, 5x185, 5x175.
Bench 5x175, 5x185, 5x195, 5x205, 5x205.
Sit up board (6) 25, 25, 25.
6/20/25 Friday
OHP 12x100, 12x105, 12x105.
Row 12x80, 12x90, 12x85.
Pull up 5, 5, 5.
Dip 20, 20, 20.
6/23/25 Monday BW = 187.4
Deadlift 6x185, 8x205, 8x205, 8x205.
Chin up 6, 6, 6.
Sit up board (6) 25, 25, 25.
6/24/25 Tuesday
Treadmill 45 mins 2.37 miles
6/27/25 Friday
Bench 5x185, 5x205, 5x205, 5x205, 10x185.
Row 12x80, 12x80, 12x80.
7/9/25 Wednesday
Treadmill 45 mins 3.09 miles
7/10/25 Thursday BW= 187.8
Bench 5x185, 5x205, 5x205, 10x185.
Yates row 10x95, 10x95, 10x95, 10x95.
Pull up 5, 5, 5.
Dip 20, 20, 20.
Hanging knee ups 20, 15, 15.
7/11/25 Friday BW = 188.2
Treadmill 45 mins 3.39 miles
7/16/25 Wednesday
Squat 5x135, 5x165, 5x185, 5x185, 5x185.
Dumbbell lunge 12x40, 12x40, 12x40.
Sit up board (6) 25, 25, 25.
7/17/25 Thursday BW = 189.0
Treadmill 45 mins 3.45 miles
7/22/25 Tuesday
Squat 4x165, 1x185, 1x205, 1x215, 5x195, 5x195, 5x185, 5x185.
Deadlift 5x185, 10x205, 10x205
7/23/25 Wednesday
Treadmill 45 mins 3.26 miles
Feeling better still. Back under the squat bar and my knee feels right. Running a bit also. so good!
84
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 23, 2025, 07:37:38 am »- track workout
-- warm up
-- 800+1600+800+1600+800 @ ~HM pace, 200m jogging rest
-- cool down
Rx was to do this in 5k pace with 400m jogging reset but it's deload week, baby. felt good. pace right around 4:16 for all reps until the final 800 at 4:12. oops. still humid today but not quite as bad as it's been, T+DI 148. HR never got to coros-estimated threshold level (166).
-- warm up
-- 800+1600+800+1600+800 @ ~HM pace, 200m jogging rest
-- cool down
Rx was to do this in 5k pace with 400m jogging reset but it's deload week, baby. felt good. pace right around 4:16 for all reps until the final 800 at 4:12. oops. still humid today but not quite as bad as it's been, T+DI 148. HR never got to coros-estimated threshold level (166).
85
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 22, 2025, 03:16:05 pm »22-07-25
Jog to gym
Treadmill @ 1.5% incline
5 @ 8 km/h
5 @ 13.3 (150 Avg HR, 30 RR)
5 @ 13.5 (161, 32)
5 @ 13.6 (165, 34)
3 @ 5
5 @ 13.5 (158, 31)
5 @ 13.6 (168, 33)
2 @ 5
5 @ 13.7 (162, 33)
2 @ 5
5 @ 9.5
Leg-Press Calf Raise 3 x Drop
Jog home
Notes
Nice, 100% running (other than rest). Near 0 pain. Solid 30 mins at proper SubT effort + pace.
13.3 = 4:30, 13.5 = 4:26, 13.6 = 4:24, 13.7 = 4:22
Session max HR 171. Enjoy for workouts how easy it is to get the effort/pace/HR dialed in. RR stayed well below threshold (think that's 36-37). Been experimenting with caffeine gum for this early AM workouts. Like it. Feels like it's out of the system fast, but still feels like it helps. HR feels more in line with weekend efforts as well.
Had to run in my work shoes to catch my train in the eve and that was also essentially pain free (occasional 1/10). So recovery really coming on well.
Jog to gym
Treadmill @ 1.5% incline
5 @ 8 km/h
5 @ 13.3 (150 Avg HR, 30 RR)
5 @ 13.5 (161, 32)
5 @ 13.6 (165, 34)
3 @ 5
5 @ 13.5 (158, 31)
5 @ 13.6 (168, 33)
2 @ 5
5 @ 13.7 (162, 33)
2 @ 5
5 @ 9.5
Leg-Press Calf Raise 3 x Drop
Jog home
Notes
Nice, 100% running (other than rest). Near 0 pain. Solid 30 mins at proper SubT effort + pace.
13.3 = 4:30, 13.5 = 4:26, 13.6 = 4:24, 13.7 = 4:22
Session max HR 171. Enjoy for workouts how easy it is to get the effort/pace/HR dialed in. RR stayed well below threshold (think that's 36-37). Been experimenting with caffeine gum for this early AM workouts. Like it. Feels like it's out of the system fast, but still feels like it helps. HR feels more in line with weekend efforts as well.
Had to run in my work shoes to catch my train in the eve and that was also essentially pain free (occasional 1/10). So recovery really coming on well.
86
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 21, 2025, 07:56:53 pm »- strength
-- jump rope
-- 2 x [toe walks forward/backward x 60s + heel walks forward/backward x 60s]
-- BSS x 60s/leg
-- 2 x [standing banded clam x 15 + SLRDL +20 x 10]
-- depth drop @20" x 5,5
-- SL pogo x 8,8/leg
- squat 195 x 5,5
- RDL 205 x 5,5
- climb x 45 mins
- pull up myo reps x 8+3+3+1
- dip myo reps x 10+3+3
right shoulder bothering me a little on squats and dips, otherwise felt okay.
ETA: also, i have a blister on my left big toe from sunday. first time in my life, or at least that i can remember, that i've gotten a blister on my foot. need to find a different trail shoe than speedgoats, or maybe just go up a half size?
-- jump rope
-- 2 x [toe walks forward/backward x 60s + heel walks forward/backward x 60s]
-- BSS x 60s/leg
-- 2 x [standing banded clam x 15 + SLRDL +20 x 10]
-- depth drop @20" x 5,5
-- SL pogo x 8,8/leg
- squat 195 x 5,5
- RDL 205 x 5,5
- climb x 45 mins
- pull up myo reps x 8+3+3+1
- dip myo reps x 10+3+3
right shoulder bothering me a little on squats and dips, otherwise felt okay.
ETA: also, i have a blister on my left big toe from sunday. first time in my life, or at least that i can remember, that i've gotten a blister on my foot. need to find a different trail shoe than speedgoats, or maybe just go up a half size?
87
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 21, 2025, 03:29:18 pm »21-07-25
Jog to gym
10 @ 15 / 4.5
10 @ 4 / 8.5
10 @ 15 / 4.6
10 @ 2 / 9.5
5 @ 15 / 4.7
Jog home
Notes
2 x 10 mins running. Felt good. Will probably try and go for an actual outdoors run towards the end of this week.
Jog to gym
10 @ 15 / 4.5
10 @ 4 / 8.5
10 @ 15 / 4.6
10 @ 2 / 9.5
5 @ 15 / 4.7
Jog home
Notes
2 x 10 mins running. Felt good. Will probably try and go for an actual outdoors run towards the end of this week.
88
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 21, 2025, 08:01:12 am »just found out there's an FKT for the route i did yesterday (well, minus the distance i got lost for). the record is 1:09! even with perfect weather and knowing the route, that's pretty impressive. might be fun to try down the line, even if i don't get there.
89
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on July 20, 2025, 09:49:18 pm »July 20-26, 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 4 of 5 BW 206-210
Sun Jul 20
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
* was not planning on doing anything 405+ this afternoon because i just got 455 on thur and sat. i assumed fatigue would be piling up fast but the 405 today was too fast to not even attempt a 475. a few months back and this for sure would be followed by 495.
* i was right. the 475 today was not even max. the 405 speed was enough power for me to get 495 too. very good sign of fatigue under control now.
* sat may 3, 2025 was the last time i did 495. today could have been a 495 already and thats after 77 days of skipping it. the 475 did not feel heavy on my back. i'm so used to how 475-495 feels. i'm just trying to avoid tearing a leg muscle because i did not give myself enough recovery time.
Mon Jul 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 315-315-315,405-455
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 Jul 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
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
* got the 495 without a sticking point. happy to be back to this weight again. will not be able to use this as frequent as before but i will try to get it at least 1-2x / week if my recovery allows.
Wed Jul 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
6:00 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
Thur Jul 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 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
* 495 felt good again. nothing too fatiguing. will skip the heavy tomorrow and see if i can do it every other day. might also skip the squat in the morning workout tmrw.
Fri Jul 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 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 Jul 26
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
* 3rd straight every-other-day 495 still going and recovering alright but i notice the rep is not as fast anymore. the form is all the same because all concentric is coming from a full pause at the bottom. even though i'm recovering, my recovery is also decayiing slowly. pace is not maintainable at this time. still happy to be somewhat strong again. not 2x per day everyday 495 strong anymore but i know that pace will come to an end at some point.
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 4 of 5 BW 206-210
Sun Jul 20
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
* was not planning on doing anything 405+ this afternoon because i just got 455 on thur and sat. i assumed fatigue would be piling up fast but the 405 today was too fast to not even attempt a 475. a few months back and this for sure would be followed by 495.
* i was right. the 475 today was not even max. the 405 speed was enough power for me to get 495 too. very good sign of fatigue under control now.
* sat may 3, 2025 was the last time i did 495. today could have been a 495 already and thats after 77 days of skipping it. the 475 did not feel heavy on my back. i'm so used to how 475-495 feels. i'm just trying to avoid tearing a leg muscle because i did not give myself enough recovery time.
Mon Jul 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 315-315-315,405-455
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 Jul 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
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
* got the 495 without a sticking point. happy to be back to this weight again. will not be able to use this as frequent as before but i will try to get it at least 1-2x / week if my recovery allows.
Wed Jul 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
6:00 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
Thur Jul 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 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
* 495 felt good again. nothing too fatiguing. will skip the heavy tomorrow and see if i can do it every other day. might also skip the squat in the morning workout tmrw.
Fri Jul 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 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 Jul 26
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
* 3rd straight every-other-day 495 still going and recovering alright but i notice the rep is not as fast anymore. the form is all the same because all concentric is coming from a full pause at the bottom. even though i'm recovering, my recovery is also decayiing slowly. pace is not maintainable at this time. still happy to be somewhat strong again. not 2x per day everyday 495 strong anymore but i know that pace will come to an end at some point.
90
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 20, 2025, 01:47:02 pm »- run 1:51:56, 13.14 km
drove out to a trail about an hour away that's a mountain loop of 11.3 km. thought i'd set up a cooler in my car and do the loop twice, practicing switching water bottles and nutrition at an "aid station." turns out (extremely technical terrain + 595m of elevation gain + T+DI 160) = dose of humble pie. i got lost at least half a dozen times and the duration includes an unknown but not insignificant number of minutes of me standing still while i tried to figure out where to go. had to walk extended sections of uphill and downhill because of steepness and roots/rocks. bailed on second loop and will just run later to make up the distance.
lessons learned:
later
- dreadmill x 1:00:03, 10.46 km
air conditioning good.
finished the week 290m shy of 70km. this coming week i'll drop back down to ~50km to deload.
drove out to a trail about an hour away that's a mountain loop of 11.3 km. thought i'd set up a cooler in my car and do the loop twice, practicing switching water bottles and nutrition at an "aid station." turns out (extremely technical terrain + 595m of elevation gain + T+DI 160) = dose of humble pie. i got lost at least half a dozen times and the duration includes an unknown but not insignificant number of minutes of me standing still while i tried to figure out where to go. had to walk extended sections of uphill and downhill because of steepness and roots/rocks. bailed on second loop and will just run later to make up the distance.
lessons learned:
- the navigation feature on my watch is not high-res enough to be useful at anything but the most obvious junctions. in new territory, bring phone.
- raide belt is great, doesn't bounce at all and i easily could have carried more stuff.
- 45m/km of elevation gain is a lot harder than 21m/km. it's on the high end of "very hilly," almost tipping into "mountainous" on one scale i saw.
later
- dreadmill x 1:00:03, 10.46 km
air conditioning good.
finished the week 290m shy of 70km. this coming week i'll drop back down to ~50km to deload.