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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2026, 04:24:11 pm »
16-07-26

Cardio --
w/u
stairmaster - 3 x 10' @ lvl 12/90spm [152/161/167 hr, 174 max]
c/d

1:03:06 total

Lift --
OAC negatives, Dips, Calves

Notes

normally i just do like 2 sets of 1 negative per arm, but today i tried 'reps', so just LRLR etc no break. did 5 reps each arm and was still pretty controlled (just BW, have been loading ~4kg for the one reps)

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 15, 2026, 04:20:25 pm »
15-07-26

Cardio x 63', 122hr

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 14, 2026, 01:29:42 pm »
14-07-26

Cardio --
w/u
Stairmaster workout
11' @ lvl 12 [151 avg HR, stabilising ~160 for last few mins]
5' @ lvl 13 [165 avg HR looks like it was still gradually going up]
2' res
5 x (1' @ lvl 12, 1' @ lvl 10)
c/d
70' total (mix of run/walk outside + elliptical for non-workout portions)

Lift -- OAC Neg, chins, dips, calves, rehab, curls, laterals

Notes

After the longer continuous portion of the stairmaster, I realised that it was a great piece of kit for doing Nate Jenkins/Canova style alternations. Magness and John Davis also recommend those, and since I very rarely do them while running since they're a faff, might as well get some of them in now while they're convenient.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 13, 2026, 03:52:00 pm »
13-07-26

Cardio -- 70 mins, 119bpm avg

Notes

mix of run/walk, treadmill, and elliptical. weirdly elliptical is the thing that most bothers my achilles, even though it's 0 impact. something about the positioning.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 12, 2026, 07:23:40 am »
12-07-26

cardio x 95 mins, 120 bpm

Notes

8 hours on the week having skipped money, achilles feeling decent, decent amount of walk/run. nice nice.

6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 11, 2026, 07:11:13 am »
11-07-26

Cardio - 70 mins, did 100 flights on stairmaster in 17:54 (avg hr 167, peak 182, felt just about subt really think the climb as much due to heat as anything) + a good amount of walk/run intervals (best these have felt!)

Lift - OAC neg (+4kg on both arms here with good control now), dips, chins, laterals, bulgarians, romanians, reverse nordics, calves, rehab work

Notes

pretty good! get so sweaty and hot doing extended harder cardio at the gym, oof. so interesting how that impacts hr. took a lot of walking before i got back under 100, even after finishing the cardio portion with like 20 mins of easy easy stuff

Quote from: LBSS on July 10, 2026, 02:38:21 pm
i remember his forums fondly. i posted a video of myself doing a sprint start in there one time, looking for feedback, and one of the frequent posters replied, and i quote, "sloooowwwww" lmao. CF forums and lyle mcdonald's monkey island were the best, back in the day. those two guys were both very knowledgeable assholes. wonder what lyle is up to these days.

lol. none of these will ever match the letsrun cesspit at least. one of the last vestiges of the best/worst of the old-school internet.

lyle still very active posting angry rants on youtube or instagram. ends up in my feed now and then despite my best efforts to keep that postitive

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 10, 2026, 01:18:34 pm »
10-07-26

Cardio x 70 mins, 118 bpm avg

Notes

mix of run/walk intervals, incline treadmill and elliptical. realised there are two styles of elliptical at the gym, so i tried the other one which turns out to fit me a bit better. idk how people do high cadence elliptical though, feels too flaily to get above like 70 rpm.

Quote from: LBSS on July 10, 2026, 07:22:17 am
Quote from: Raptor on July 09, 2026, 03:54:17 pm
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

 :lololol:

didn't know that about kelly baggett. man i hadn't thought of that name in a long, long time.

googled him to look for updates and this was the first result I got:



man charlie francis, what a guy. still think about his posts about ben johnson "yeah he was on drugs but not the ones he tested positive for!"

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 10, 2026, 01:13:39 pm »
Quote from: Dreyth on July 10, 2026, 11:02:00 am
Remember that fasting helps preserve muscle during weight loss

this isn't true

eta: to be productive, the three controllable things that actually make a difference for this, in order of importance:
1. doing some amount of resistance training
2. not losing weight too fast
3. eating a reasonable amount of protein

everything else is like on the margins stuff that maybe matters if you're getting super lean (by your body's standards) and trying to step onto a bodybuilding stage at the end

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 09, 2026, 03:59:22 pm »
09-07-26

Cardio - 70 mins total, 33' SubT, + 2 x 1' hard, split 15+1, 10+1, 8 (stair, stair, incline walk)
Lift - weighted OAC neg, chins, dips, calves

Notes

idk how precisely i can be bothered to track the random intervals i do in here, may try now and then to note down a benchmark

Quote from: Raptor on July 09, 2026, 03:54:17 pm
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

lol, fair! i will probably be reintroducing some light plyos in a few weeks, though mostly for injury prevention/running performance

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 08, 2026, 03:57:48 pm »
08-07-26

cardio x 80 mins, 118 avg

Notes

mix of outdoor run walk, elliptical, rowing, stairmaster, treadmill walking, ski-erg. reminding myself how all those gym options feel, etc. stairmaster > treadmill > ski-erg > rowing >>>>>>> elliptical in terms of 'fun'

11
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2026, 01:09:53 pm »
Quote from: LBSS on July 07, 2026, 06:42:15 am
feel off this morning, one of those days where my body is like, nope not gonna be doing any of that. hard to pin down what it is. anyway, no run today.

feel like our crappy/missed days have pretty much all been either same day or one day apart lately, weird!

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 07, 2026, 01:09:16 pm »
07-07-26

Run/walk -- 29:39, ~2:1 ratio, felt okay
Incline Treadmill -- 11' easy, 10' @ 5.5/15% (146 hr, but ~29/30 RR)
Stairmaster -- ~30 mins, was like 8' + 4 x 3' of hard work, with arbitrary rest in between (hr in the 160s/170s)
run/walk home
Lift -- OAC neg, chins, dips, calves+rehab

Notes

cannot bear the idea of cycling into the void, so rejoined gym to have more options with cardio equipment. so much easier (for me) to get into a rhythm with treadmill walking or stairmaster. fitness is clearly a lot stronger compared to last batch of stairs/walking, which is nice, and i haven't even started getting the specific adaptations yet. (noting i did the 60 steps/min in 130s hr back in dec, will try that out soon and see where that puts me now, will try to dig up numbers of treadmill)

so like just under 90 minutes of cardio this morning, lol. keep waking up early because of the heat + new gig has a lot more flexbility with working from home means i have more time for 'luxurious' morning sessions.

yesterday felt like crap, weekend that was busy socially + a fair amount of training + introducing BSS meant I was super sleepy (i am rarely _sleepy_ as opposed to just tired) + quads were wrecked. got an extra 30 mins of sleep (all i could manage) and took an extra long walk in the morning, felt nice.

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 05, 2026, 08:36:31 am »
05-07-26

Cycle -- 1:10:00, 113 bpm
Lift -- some arms + delts + one-leg balance stuff
Run/walk -- 36:58, of which ~27 running, mostly about 2-3 mins reps

Notes

Yeah think BSS regularly are going to be good for me. Not that glutes are weak or anything, but RDLs don't hit them in the same way. Getting used to them in a low-running period seems sensible, since they're always brutal for first while of adapting to them.

Tried a different cue for the running today, thinking about leaning forward + sending foot backwards more on push-off, seen saga canaday and some PTs mention this one for similar issues. Felt good, also played around with just 'run light', which also felt like it had a similar effect. Was able to run 5:30-6:15 pace with those around normal cadence too.

8.5 hours cardio this week, though that includes 3 hours of run walking, so i guess that includes about an hour of walking. Holding steady at 49 fitness on intervals, at least.

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 04, 2026, 03:58:19 pm »
04-07-26

AM
Run/Walk -- 41:30, about 2:1 walking:running, pretty quick average pace, 4:30-5:00/km, focusing on cues from the session -- knee drive and forward lean kind of tricky to go super slow while emphasising; pretty minimal pain (almost 0), kept reps shorter though, which helps
Lift -- OAC negs, chins, dips, calves

PM
Cycle -- 6 x 6' (1'), 48:15 total
Lift -- RDL, BSS, Rev Nord, curls

Notes

BSS I just cut ROM a little bit to avoid the right hip pain. felt good. good to do one-leg stuff and glute-focussed stuff, esp one where i have room to load up more.

https://www.doctorsofrunning.com/2019/07/running-movement-impairments.html

eta: one interesting thing as that running with these cues did mean a drop in cadence. normally on easy runs i'm ~86-88, and threshold ~92-94. Today was 83-87, so easy or slower, while running 4:30-5:00 pace. interesting!

eta2: does seem like overstriding while also being a mid-foot striker with high cadence is an usual combo :wowthatwasnutswtf:

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 03, 2026, 04:15:52 pm »
03-07-26

Cycle -- 45 mins, 120 bpm

Notes

cut short to make time for PT this am. Was decent, got a pretty thorough work up and investigation. Likely bilateral achiles tendinopathy + right side plantar fasciitis. so basically what i thought, tho achilles rather than ptt (bamboozled by the foot pain). prescription also basically what i thought (load management, calf raises, one leg balance stuff, etc). useful to be told these things by a professional, at least. follow up in 4-6 weeks with potential for imaging if no substantial progress.

of interest to me was the gait analysis. not normally a big believer in this, but he identified (a) that i overstride, (b) that i have very minimal knee drive, even at higher speeds, and (c) a lot of vertical oscillation. interesting! not really sure what to do about any of that. (b) i wonder if it is due to doing so much easy running very slowly and shuffling along, lol.

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