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81
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 11, 2025, 06:59:16 am »
11-10-25

Parkrun -- 19:41, 5k old age  :personal-record:

+ like 2k jogging warmup, 7.5k jog to post-run coffee spot, 2.5k jog home, pretty big day lol

Notes

Think the course probably a bit short. Did some strides while warming up and could barely get to like 5:00 pace without feeling pretty awful, HR was super high even with slow jogging, so pleasantly surprised.

Splits were 4:01, 3:58, 3:58, 3:57, 3:46

Converts to 1:30:29 half...if I come in fresher and conditions are good we could be on for the sub 90...

according to my watch i closed the last 30s at 2:20 pace
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 10, 2025, 03:48:09 pm »
10-10-25

Run -- 9.12k, 1:01:21

Lift --
1A Weighted Pullup x 3 sets
1B Weighted Dip x 3 sets
2A Lateral Raise x 2 sets
2B Incline Curl x 2 sets
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 08, 2025, 03:35:26 pm »
08-10-25

Cardio --
mix of running, assault bike, elliptical, and rowing machine, 58:15, 127 avg hr

Notes

PTT a little irritated but not too much. may do tmrw's session as low impact if wake up feeling creaky
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 07, 2025, 06:37:31 pm »
Oct 5-11, 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

Oct Week 2 of 5 BW 202-206

Sun Oct 5

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

Mon Oct 6

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 315-315-315,405-475
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 Oct 7

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

* almost a week now since my last 495. i'm back to affording 12 eggs a day again becuase the price bottomed out now at $3/dozen. it used to be $2 and change but a lot better than the $5-6+ per dozen at the bird flu peak

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 Oct 8

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 315-315-315,405-475
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 Oct 9

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 315-315-315,405-475
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

Fri Oct 10

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 315-315-315,405-475
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 Oct 11

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
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 07, 2025, 04:43:18 pm »
07-10-25

Run --
w/u
4 x [7:30 @ 4:20, 1:00 off]
c/d

Lift --
Wide-Grip Cable Row x 2 sets
Pushdown x 2 sets
Pec-Dec x 2 sets
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 07, 2025, 10:09:55 am »
Gym work 40:

Bench press:

20x10
40x5
60x10
60x5
60x4

Low bar squat:

20x5
50x5
70x5
90x3
90x3
90x3

Chinups:

6, 3, 4

Cable kickbacks:

3 pins x 10
5 pins x 10
6 pins x 10 (felt great)

Bodyweight: 90.4 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Rainy outside and still had a gym membership, so I did this workout. Neck not happy about the bar on my back.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 06, 2025, 03:31:44 pm »
06-10-25

Cardio -- 127 Avg HR
~20 running, ~25 inline walking, ~15 air assault bike

Notes

Assault bike is fun. Comparatively easy to hit that ~130 HR compared to stationary bike, where I have to really grit to get above 120.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 05, 2025, 08:16:30 am »
05-10-25

Run -- 16.14k, 1:46:48 [134 Avg HR]

Lift --

1A Weighted Chin 3 sets
1B Weighted Dip 3 sets
2A Incline Curl 2 sets
2B Lateral Raise 2 sets

Notes

 :personal-record: for time on feet, longest ever run in terms of time, 4th by distance.

Got a reminder email that I'm signed up for a half on the 18th. Not certain that I'll do it. It's not an interesting course (just laps of a very flat park in London) and entry was cheap, so my sunk costs are minimal. If I'm feeling injury free and like I could go sub-90, I'll give it a go. To that end, may try this coming Saturday to do a more honest effort 5k/Parkrun, to gauge fitness.

Some mild stiffeness on waking up and a little mid about 30 mins into the run, but went away within about a minute so feeling decent there.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 04, 2025, 11:09:23 am »
Hello from the Dolomites. In Italy for the next week and change. Hiked and ran today, plan is for more of that the rest of the time we’re up here. I’m not gonna journal as I go, didn’t bring laptop and it’s annoying to do on the phone.

Absolutely gorgeous up here.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 04, 2025, 07:45:08 am »
04-10-25

Run --
w/u
5 x (1k @ 4:06 / 1k @ 5:00)
c/d

Lift --
Calf Press x 2
Toe Press x 2
Leg Press x 2
Leg Curl x 2
Cest-Supported Row x 3 drop
Pec-Dec x 3 drop

Notes

Hmm know I literally just said I was going to keep it easier, but the latest Magness video + some Nate Jenkins blog nostalgia made me want to hit some alternations. Stuck to treadmill so that it would be easy to bail to lower-impact options if anything felt funky, but was all good despite stuff feeling a little stiff upon waking.

Despite being faster than nominal lactate pace / faster than target half pace, the first 4 reps gets very easy so did the last one at 4:00 flat. That also felt pretty good! Nice to comfortably hit 4:00 pace after doing a fair bit of meaningful work. If this treadmill is at all well calibrated, that's a pretty good sign.

Avg HR was 161/167/169/172/176 for the fast reps, RR for the 4:00 one 39/40, rest around 36, so probably _just_ over LT2 rather than way over it. Max HR was 179.
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