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Messages - Raptor

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1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 26, 2026, 09:32:13 am »
Gym work 97

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x3 (difficult), 80x5, 80x5 (heels NOT elevated, narrow, deep)
Half squat (explosive): 80x5, 80x5
Bench press, narrow grip: 20x5, 50x5, 60x3, 70x4, 70x4, 70x4, 50x12
Hip thrust: 60x10, 90x10, 110x10, 130x5 (tired), 90x10

Workout time: 14:20-15:30
Workout duration: 1h10min
Bodyweight in the morning: 89.6 kg (+0.5 kg)
Exhaustion level: 11/10

Comments: Hip injury is still there but I could do 3 reps with 100 on the squat so it's a bit better, I would say 85-90% there. Tried deeper squats with 80 kg without my heels elevated and could do them well, even with a narrower stance, so it's a matter of strength, not mobility, when I can't do them with a heavier weight. I will try to pursue this stance and depth, because I don't like how unstable I feel when I raise my heels on something.

On the bench I simply couldn't do a 5th rep on any of my work sets but could get 4 reps on all three of them.

Once I got to the hip thrust 45 minutes already passed from my workout, so I was already tired. Still, got quite a volume there.

2
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 20, 2026, 09:44:29 am »
Gym work 96 (groin injury)

Zercher forward lunges (each leg): 20x5, 40x5, 40x5, 50x5 (felt great)
Leg press (single leg): 40x15, 60x15, 80x15, 100x15
Leg press (both legs): 150x20, 150x20
Bench press (wide grip): 20x10, 50x10 (could've done 13), 50x10 (could've done 11), 50x10 (max attempt)
Landmine deadlifts (each leg): bar+25kgx8, bar+40kgx8, bar+50kgx8, bar+50kgx8 (with straps, all time :personal-record:)
Chinups: 10 (could've done 12)
Seated calf raises: 10x15, 20x15, 20x15
Standing single leg calf raises: 15x10, 15x10

Workout time: 15:30-16:30
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (same weight)
Exhaustion level: 11/10

Comments: One of the greatest workouts this year. The Zercher forward lunges felt great and will continue to do them, they seem jump specific, loading that leg forward in the plant. I'm doing leg presses for quad development, to provide some stimuli to my injured right leg. Felt good. Bench press was exactly like the last time, the last rep is a max attempt.

I've got straps with me this time and I tried Landmine deadlifts with 50 kg and could do it really well - for the right leg it seems like an 8RM but the left one I think can do 60-70 kg. Chinups were very strong, given that they were done at the end when I was terribly tired. In fact, I'm putting the exhaustion level to 11 since I can barely stand straight, my glutes shake and vibrate just standing.

3
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 17, 2026, 09:55:38 am »
Gym work 95

Medium bar squat (heels elevated): 20x5, 60x5, 80x5, 100x1, 80x5, 80x5
Half squat (explosive): 80x3, 80x3
Bench press, just a tad wider: 20x5, 50x5, 60x3, 70x3, 70x3, 70x3, 60x7 (wider)
Hip thrust: 60x10, 100x10, 100x10, 100x5 (tired)
Back supported leg raises: 10, 10
Triceps pulldowns (chest flys machine): 5S+1L plates x 15, 5S+2L plates x 15

Workout time: 15:10-16:10
Workout duration: 1h
Bodyweight in the morning: 89.1 kg (-0.2 kg)
Exhaustion level: 10/10

Comments: Tested my hip flexor/adductor injury, it's about 80% there, so I did just 1 rep with 100 kg. Heels elevated feels difficult as the quads don't even fire consistently and the other muscles are taking over to compensate as I go through the range of a rep. Bench press was difficult although I have a feeling the barbell might be heavier - it feels like 25 kg or so (or maybe the other one was lighter than 20 kg).

Hip thrust was perfect - full range of motion, hip hyperextension, glutes working and being sore, no lowerback issues.

Surprisingly, the leg raises (which I haven't done in ages) were not that difficult, legs almost completely extended. They are difficult in the sense that it takes effort to move my long and heavy legs but I could do 10 with no issues. Afterwards I could barely move my legs when walking. I think this is an underrated weak point of my body, even so, and will continue to do them.

4
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 11, 2026, 02:12:30 pm »
Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.

5
Progress Journals & Experimental Routines / Re: Raptor's log
« on: August 11, 2026, 02:11:18 pm »
Gym work 93 (groin injury)

Forward lunges: 20 kg dumbbells x 10 x 2
Dumbbell BSSs: 20 kg dumbbells x 10 x 2
Landmine push press: barx10, bar+10kgx10, bar+20kgx10 (each arm)
Landmine deadlifts: bar+20kgx10, bar+30kgx10 (each leg)
Chinups: 5, 5, 5
Hip thrust: 60x10, 90x5, 120x5, 150x4 (hamstrings cramping, most likely due to landmine deadlift fatigue), 120x5, 90x10 (high speed), 60x5

Workout time: 21:45-22:45
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (-0.1 kg)

Comments: Still injured, but felt much better. This later in the night workouts are always better than the ones during the day. For some reason I'm more "awake" at this hour, probably because I go to sleep so late (around 3 AM) and wake up at 11 AM, so maybe this schedule fits me better and I'm actually in a more active state later in the day. Still, 150x4 in the hip thrust after heavy landmine deadlifts is pretty good.

6
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 31, 2026, 09:53:24 am »
Gym work 92

Had to go quick, I had a meeting

Forward lunges: 10 (5 each leg) x 27.5 kg dumbbells, 8 (4 each leg) x 27.5 kg dumbbells
Bench press, wide grip: 20x10, 50x10 (had 3 reps left), 50x10 (had 1-2 reps left), 50x10 (felt like 10 RM)
Deadlift: 20x5, 60x5, 100x5, 120x3

Workout time: 15:00
Workout duration: 25 min
Bodyweight in the morning: 88.0 kg (+0.3 kg)

Comments: Tired and hot. I tried the forward lunges instead of the BSS just so I take the "shock" of putting the foot down on the ground and absorb that forward and I did find it difficult (although I still have the groin injury so I shouldn't judge myself too hard). I think walking lunges would be good - it's that eccentric control that I'm after, that's the weakness that I feel moving around on the court. Bench press was "good", the bar felt light. The last rep in the last set was very difficult. Deadlift was OK but I was too tired when I did it.

PS. Yesterday when coming from the park I was at a low of 86.9 kg!

7
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 28, 2026, 10:22:47 am »
Thank you, Joe!

Gym work 91 (groin injury)

Zercher squat: 20x5, 50x5, 50x5
Medium bar squat: 20x5, 20x5, 50x5, 50x5, 50x5, 50x5, 50x5
Bench press: 20x5, 20x5, 40x5, 60x5, 70x3, 70x3, 70x3 (very difficult)
RDL: 50x5, 90x5, 90x5 (very easy)
Leg curls: 48x10, 48x10
Leg extensions iso holds (6 different positions): 48x10s each position

Workout time: 15:20
Workout duration: 1:30h (talked about training with some friends in the gym)
Bodyweight in the morning: 88.4 kg

Comments: Still injured, did not go above 50 kg in the squat and just tried to think about recruiting my quads in the movement, with a slower tempo in the eccentric phase. Bench felt weak, although I used a different bench. Still weak.

8
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 22, 2026, 09:50:02 am »
Gym work 90 (groin injury)

Tried squat, groin disagreed; tried BSS, groin disagreed, so I went with:

Landmine one leg deadlift: barx8, bar+15x8, bar+30kgx10, bar+30kgx10 (each leg)
Landmine push press: bar+15kgx10, bar+20kgx10, bar+20kgx10 (each arm)
Landmine squat (disc on back): bar+15kgx10, bar+15kgx10 (great depth)
Leg extensions: 24x10, 48x10, 48x10 ++ single leg iso holds: 24x10s in 6 different positions, twice
Seated+standing calf raises (different weights, slow tempo)
Triceps pulldowns: 20x10, 20x10, 20x10

Workout time: 15:20
Workout duration: 45 min
Bodyweight in the morning: 87.7 kg (lowest morning weight in +10 years)

Comments: Tried to squat or do Bulgarian split squats but the groin injury is still there. No sense in forcing it. So I went with landmine exercises which went well.

9
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 20, 2026, 03:25:53 pm »
Wow, congrats! 🔥🔥🔥🔥

10
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 20, 2026, 03:25:11 pm »
Also did 5 sets of 3 reps of chinups + 13000 steps + shooting some hoops, today.

11
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 20, 2026, 09:37:10 am »
Gym work 89 (groin injury, did upperbody work and machines for legs)

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 70x3, 70x3, 60x8, 60x5 (tired)
Seated horizontal pulls to chest: 24x10, 64x10, 64x10, 64x10
Seated calf raises++standing calf raises (with dumbbell): 10x10, 30x10++20x10, 30x10++20x10, 30x10++20x10
Leg extensions: 24x10, 64x10, 64x10, 64x10
Leg curls: 24x10, 64x10, 64x10, 64x10

Workout time: 15:20
Workout duration: 40 min
Bodyweight in the morning: 88.7 kg

Comments: Did more volume for my bench press. I am ok-ish with it, given that I'm lighter now than when I was doing 70x5 (I was about 92 kg back then). I would still like to increase my bench to 80x5.

12
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 18, 2026, 09:35:37 am »
ScoobyDoobyDo, where are you?

13
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 14, 2026, 10:17:53 am »
Gym work 88 (BSS and landmine day)

BSS: DND, groin injury
Hip thrust: DND, groin injury
Bench press: 20x5, 20x5, 50x5, 65x5, 65x5, 65x5, 50x6 (slow tempo for more TUT)
Landmine one-leg deadlift (each leg): barx8, bar+20x10, bar+40x6, bar+40x6 (grip fail, even with straps, held it with two hands)
Landmine push press: barx10, bar+20x10, bar+20x10
Landmine side press: barx10, bar+5x10 (first time doing these, interesting)
V grip pulls to chest (single hand): 32x8, 40x7

Workout time: 15:20
Workout duration: 49 min
Bodyweight in the morning: 88.2 kg

Comments: Went to the gym with my groin/adductor/iliopsoas injury, besides one sting it was acceptable.


14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 13, 2026, 03:22:28 pm »
I agree. I now have an adductor injury (or psoas, or illiac, not sure) that happened yesterday which will limit everything physical (I can't walk, train, jump, or do pretty much anything). This sucks.

15
Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 09, 2026, 05:23:30 pm »
Went and did a DEXA 360 scan and the results are the following:

Total mass: 88.9 kg
Lean mass: 60.9 kg
Lean%: 68.5%

Fat mass: 24.1 kg
Fat%: 28.4%

Estimated BMR: 1911 kcal/day
Relative skeletal muscle index: 8.77 kg/m^2

I have a 34.1% bodyfat in my trunk (14.4 kg of fat) but just 22.3% bodyfat in my legs.

The whole point is that I have quite a few kg of fat that I could and should and will get rid of. In fact, I think I should go to about 75-78 kg in bodyweight and I am starting this journey today. I ate just 1750 kcal today and will continue in this note, focusing on having enough protein under this low kcal budget.

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