Recent Posts

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81
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 21, 2026, 04:10:49 pm »
- RDL 83 x 10,10

- 15-degree calf raise 83 x 10,10
need to do these in shoes from now on. socks unstable on the slant board and also will get torn up.

- BSS x 10,10/leg

- spiderman push up x 5,5/side

wife's first day back at work, i didn't leave myself enough time!
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on September 21, 2026, 04:02:45 pm »
Gym work 102

Dumbbell Bulgarian split squats: 40x8, 40x8, 40x8 (20 kg dumbbells)
Dumbbell incline bench press: 40x10, 40x7, 40x6 (20 kg dumbbells)
Hip thrust: 60x10, 100x5, 120x5, 160x4 (felt like 4RM), 140x4, 100x8
Biceps curls (machine weights): some weight x 10 reps x 3
Back supported leg raises: 6, 6

Workout time: 21:50-21:45
Workout duration: 55min
Bodyweight in the morning: 88.6 kg (+0.6 kg)
Exhaustion level: 9/10

Comments: OKish workout. 160x4 felt like 4RM in the hip thrust and also didn't achieve complete hip hyperextension. Terrible neck and thoracic pain during night, barely slept due to pain. That's the main concern. I would stay away from loading my spine, at least for a while.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 21, 2026, 03:44:10 pm »
21-09-26

Cardio x 1:01:06, 125 avg hr

Notes

about 30' of running in there, feeling okay; may try to do a half-half session tomrrow (i.e like 2x6' running then finish at the gym)
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 20, 2026, 05:14:41 pm »
- long run 1:41:55, 19.51 km, w/ SubT 3 x 10 mins
-- intervals @ 4:20-21 w/ 60-90s rest
T+DI 152 but the cool weather is finally coming this week. HR somewhat elevated as result of the conditions but still averaged under 163 for all reps. don't feel as overcooked as i did on wednesday; helped that it was overcast, as well. achilles felt good.

i think this combo of long run with the 3 x 10 min or equivalent is going to work. i basically run about 7.5 km to get to the start of the interval stretch, do the intervals, and then run the shorter route home. easily scales to longer intervals when the time comes but for now ~20 km with ~7 km of work seems good.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LBSS on September 20, 2026, 09:44:51 am »
good for you for getting in the time anyway, then!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 20, 2026, 09:23:47 am »
20-09-26

Run - 13.03k, 1:25:51, hr 129, a few walking breaks for achilles

Notes

woke up in the middle of the night with a mega runny nose, wake up in the morning (~9 hours total, hell yeah) feeling close to 100%. guess i was just fighting some virus this past week and yestreday my immune system was really battling.

kept it short as probably need some recovery in light of the above. lol that this is a down-week with a day off and i still ended up doing 7h41m training, have gone a bit sicko mode lately. excited to see how this cashes out as it gets cooler and the achilles continues healing up.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on September 19, 2026, 09:35:22 pm »
I got sick for a couple weeks. Finally feeling better today.

IIRC I have not caught anything since 2021 lol.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 19, 2026, 01:00:45 pm »
- run 58:14, 10.44 km
warm but much less humid today. i'm definitely skipping the half tomorrow.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 19, 2026, 07:28:16 am »
19-09-26

Run
- w/u [including a few short strides and 1 min at ~SubT effort]
- 5k, 21:48 [paced a friend for first 4k, then pushed a little for last 5k, so was like 4:30 ish pace for first 4k, then 3:48 for last k]
- coffee and pastries
- run home, ~5k, with 3 sets of pogos, first set was 10 reps high amplitude, which was too intense, next two sets were ~15-20 lower amplitude just bouncing, which felt great]

total of ~13.5k running i think, not everything got picked up on watch for various reasons

Lift
RDL, BSS, OL Calves [60 x 7,7,6 on lowest setting on slantboard], OAC [a few sets of negatives where i would pause at 60-90-135 degrees], Rev Nord, Hip Airplane, Dips, abs

Notes

HR craaazyyy high today. Was hitting 160s just jogging in warmup, and jogging home at like 6:30 pace was in the 160s. Now I had eaten some granola/pastry like 30 mins before hand, but still. As noted, RHR has (subjectively, not actually measured) felt high this week, and have felt stressed, so guess it's downstream of that. Have also not felt like doing workouts in the AMs (as in, doing my SubT, like thursday was pretty minimal, took wednesday off), so probably burning a little hot atm. maybe no double today :'(

anyway, achilles felt pretty good, never felt wonky during the 5k, felt fine omw home, only time i crossed the back off level threshhold was when i did the more effortful pogos, and i backed off there, and it was fine to keep jogging and do some gentler low gct ones.
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LBSS on September 18, 2026, 04:43:15 pm »
what happened during that treadmill-only stretch?
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