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Messages - Joe

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1
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 30, 2025, 03:39:43 pm »
30-07-25

Jog to gym
Treadmill @ 1%/6:40, [25 mins]
Lift(
     Machine Chest Press 4 x Drop
     Wide-Grip Pulldown 4 x Drop
     Machine Preacher 3 x Drop
) [8.5 mins]
Treadmil @ 12%/4.8km/h, [18.5 mins]
Jog home

Notes

Decided to try lifting in the middle of the cardio. Awful, awful idea, never do that again. Torso just felt exhausted and heavy and HR was like 10-15 higher than otherwise (hence reverting to walking).

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

2
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 29, 2025, 04:53:14 pm »
29-07-25

Jog to gym
Treadmill @ 1% incline
5 mins @ 6:40
3 x (8' @ 4:28 / 2' @ 12:00) + 7' @ 4:28 [HR Avg: 153, 158, 163, 165; HR Max: 163, 166, 170, 173]
cool/down
3 sets calf press
jog home

Notes

Perfectly calibrated pace that time.

3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 28, 2025, 03:31:31 pm »
28-07-25

Jog to gym
Treadmill
Jog home
60:31, 132 avg HR

Notes

Mix of running and incline walking. About 35-40 mins running, though, I think, forgotten by now.

Idk why I don't just got for a full outdoor run. Stuck in this habit lol.

4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 27, 2025, 08:24:23 am »
27-05-25

Cardio

Jog to gym [longer route than usual to test out foot outside, 10 mins no issues]
Treadmill
55:30 @ 6:40 pace, 1% incline [131 HR]
30:00 @ 12:00 pace, 12% incline [132 HR]

Lifting

Pulldown 4 x Drop
Chest Press 4 x Drop
Pec-Dec 2 x Drop
Lateral Raise 5 x Myo-Drop
Bayesian Curl 4 x Drop
OH Cable Ext 4 x Drop
Machine OHP 4 x Drop

Notes

Literally 0 foot, ankle or lower-leg pain during this workout. Same mild soreness in lower-leg area first thing upon waking, but not felt it at all since. And this is on a day where I expect it to be bad (i.e. 24 hours after (a) lots of hard running, (b) plyos, (c) calf work in the gym and (d) generally leg vulnerability from having lifted the day before). Not calling it 100% yet, but entering the "don't need to think about it every session" period now. Still, played it sensible and switched to walking after an hour just in case. Tried lower incline faster walking since my calves were a bit sore. Enjoyed it just as much – little less pressure on the hip flexors which can get pretty worked getting the knees high enough for each step at 15%.

HR a little higher than effort indicated. Air-con still down in the gym and I had too big a breakfast too close to this session. Hate when I make that mistake.

Realised I trend towards doing a lot more pushing that pulling volume. Am okay with that since I think (a) my back is just way more developed (viz. being close to OAC, chinning substantially more than I dip, etc) and (b) my back require less volume (lats are sore every session even with just one exercise hitting it with a big drop set).

Think I am going to into some sort of intra-workout nutrition/carb-based fueling. Electrolytes defo helping, esp with how sweaty I get running indoors without a breeze etc, but for these long ones when I lift after, can feel the need for carbs biting me. That and on weekdays when I exercise first thing, the walking on my commute just feels unduly brutal (especially stairs etc) since my shake has not digested yet.

5
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 26, 2025, 07:42:58 am »
26-07-25

Cardio
Jog to gym
Treadmill @ 2%
10 @ 9.0
7.5 @ 13.5 [166 avg, 173 max]
3.5 @ 13.0 [171/174]
3 @ 8.5
11 @ 13.0 [170/175]
4 @ 8.5
11 @ 12.5 [170/173]
10 @ 9.0/1%
6 @ 4.5/15%
9 @ 4.0/15%
12.5km ish, 1:15:46

Lifting
Pogo Hop 3 x 14
Leg Press 2 sets
Calf Press 3 straight sets + 2 x Drop
D Handle row 4 x drop
Machine dip 4 x drop
Preacher 4 x drop
(Ab/ad)ductor 2 each superset
Leg Curl 4 x Drop
Leg Ext 2 x Drop

Notes

Nice nice nice. 'Achilles' area was a little sore when I woke up in the night to pee, but didn't bother me during this workout at all (and also slept great and long otherwise). Maybe like 1/10 at some point during the pogos, but certainly not in every rep, or even every set. Don't think I felt my foot at all, other than briefly while holding a loaded stretch at the bottom of a calf press rep. Huzzah. Feel like I've handled this recovery process well.

Messed up this workout in the same way as the last one. While, yes, it's very easy to dial into exactly the HR you want on the treadmill, you do have to want the right HR. So, note to self: first rep should not be right at threshold, should be like 5-7 below so that you hold the same pace throughout and get to the threshold near the end. Idk why that's so easy for me on the road but not on the treadmill. That said, HR generally felt unusually high relative to effort (i.e. RR never got above 33). Think a few factors: tiredness, aircon in the gym being off, and a very poor choice of shirt. Oh, also jogging recoveries instead of walking them like I do outside.

Watch can transmit its HR readings to treadmill but not receive pace/grade from the treadmill. This is annoying, since in treadmill mode it is (a) slow to change those manually and (b) you can only change pace in increments of 0.5km/h and incline in increments of 1.0. Probably some way to set up intervals before hand but for whatever reason i like playing it a bit by ear when using the treadmill.

Gym unusually busy so had to wait to use some of the leg equipment so did some upper stuff today rather than just standing around or working in (I was sweaty enough that I wouldn't want to work in with me).


6
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 25, 2025, 01:17:25 pm »
25-07-25

Jog to gym
treadmill walk @ 15% x 20 mins
run @ 6:21 @ 1.5% x 13 mins
walk a while more
jog home
52:38 total, 124 avg hr

Notes

tired

7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 24, 2025, 03:52:45 pm »
24-07-25

Jog to gym
Treadmill @ 15%
5 easy
12 SubT [161 Avg, 173 max]
3 easy
7 SubT [164/174]
3 easy
6 SubT [164/173]
2 easy
6 SubT [166/173]
cooldown, jog home
59:59 total lol

Notes

First rep was defo done at too high a pace/too hard, but solid sesh overall.

8
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

9
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« 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.

11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 20, 2025, 08:13:39 am »
20-07-25

Cardio

Jog to gym
Treadmill @ 15 % incline
10 @ 3.6 km/h [110 HR]Man
10 @ 3.8
20 @ 4.0
20 @ 4.2
10 @ 4.3
10 @ 4.4
10 @ 4.5 [128 HR]
122 avg hr overall

Lifting

Dip Machine 4 x Drop
Pulldown 4 x Drop
Pec Dec 3 x Drop
Wide-Grip Row 3 x Drop
Preacher Curl 4 x Drop
Cable OH Extension 4 x Drop

1A Cable Lateral 5 sets
1B Pogo Hops 3x14

Machine OHP 3 x Drop

Notes

Kept it super light on the cardio. Laces long enough on my old Ons that I was able to switch to heel-lock lacing. Again, that may have been a factor, but foot felt great on the jog in, and least pain I have experienced yet on pogo hops

The lateral-pogo hop superset got to be among the most niche gym super sets. Was fun. Did lateral RLRL - pogo - RLRL - pogo - RL - pogo.

Lifting done in 29:30. Amusingly, avg hr for the lifting was 133 (same as max HR in the cardio segment), and with < 60s under 110 HR. Keep trying to remember to hit lap at start/end of every set so I can get an accurate Work:Rest ratio number, but usually am wiped enough after a drop set that pressing a button on my watch is the last thing on my mind. Managed it for like 2/3 of today's session, so my eyeball has it at about 2.5:1 work:rest. A full drop set taking between 90-240s depending on the exercise, how many reps I'm getting per drop, how long it takes to change weight, etc. And rest between exercises usually 30-90s depending on how far apart the machines are, etc.

This is why I don't track load for lifting, either. Waste of time for me. I know the effort is high enough and given I'm doing it post-run and it's semi "on the backburner", I'm not trying to maximise gains or beat PRs. One thing that helps being consistent is that there are a bunch of selectorised machines at the gym that I need to full stack (dips, chest-supported row, pulldown/d-handle row for like 3 reps) so those keep me honest.

Also, man, I am just hungry all the time now. Guess I did over 9 hours in the gym this week, of which 7:30-40 was cardio...

12
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2025, 08:11:29 am »
19-07-25

Jog to gym
Treadmill @ 15% incline
5 @ 4.0
5 @ 6.1 [147 HR]
5 @ 6.3 [161]
3 @ 6.5 [172, 35 RR]
1 @ 3.5
Treadmill @ 2%
1 @ 9
3:30 @ 13.5 [169]
1:30 @ 8
5 @ 13 [170, 35 RR]
2 @ 8
3 @ 10
Treadmill @ 4.0
5 @ 11.5 [172]
Treadmill @ 15
2 @ 4.0
5 @ 6.2 [172, 33 RR]
17 @ 4.0

Seated Hamstring Curl 3 x Drop
A Calf Raise
134 x 6, 5
B Leg Press
120 x 8, 7
OL Calf
52x6+4+3
Leg Ext 2 x Drop
(Ab/ad)duction superset, 2 each

Notes

Insane rain and storm this morning so we bailed on the Parkrun.

21 consecutive mins running in the middle of this, with pain no greater than 2/10, and usually 0/10. Also felt basically 0 pain jogging to gym. Wore the Vomeros for the first time in ages for this. Typically had been using Cliftons or a retired pair of Cloudmonsters for gym stuff since those are the running shoes I find most comfortable for walking.

Possible, then, that the Vomeros contributed as much as actual recovery to this feeling better on the foot. They're no less of a neutral shoe than anything else I run in, so I doubt it's because of any stability feature per se. That said, they are the only one of my primary shoes that have long enough laces for me to do the heel lock lacing techniques. Pretty sure that I have read that (a) tighter lacing and (b) using all available eyelets are have both been found to reduce symptoms from PTT/stability issues. So, that would make sense here.

Saucony Tempus 2 looking tempting as well. Seems hard to find a stability shoe that is tempo/session compatible (well obvs you can do sessions in anything, but it's more fun when the shoe is fun).

13
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2025, 03:43:34 pm »
18-07-25

Jog to gym

Treadmill incline walk x 50 mins [121 avg hr, progressed from 4kmh/13% up to 4.4kmh/15% doing a notch of pace or incline every 10 mins]

Machine Chest Press 3 x Drop
Pec Dec 2 x Drop
D-Handle Seated Row 3 x Drop
Preacher Curls 3 x Drop

Jog home

Notes

lots of poor sleep this week so just felt zonked for this one. was up earlier than intended so just went to gym early, though ¯\_(ツ)_/¯

love d-handle rows, feel great on the lats

preachers leave my biceps so wrecked. took genuin eeffort ot bend my arms until like noon today lol

surprisingly still enjoying just walking hard on the treadmill, lmao

14
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 17, 2025, 03:29:14 pm »
17-07-25

Jog to gym

Treadmill --
Walk
10 @ 15/4.5
10 @ 15/6.0 (154 HR avg)
5 @ 15/6.3 (170, 33 RR)
3 @ 10/4
Run
2 @ 1.5/10
5 @ 1.5/13.8 (168, 35 RR)
3 @ 1.5/9
Walk
2 @ 15/4
5 @ 15/6.1 (166, 33 RR)
5 @ 11/4

(Ab/ad)duction machine superset, 2 each way

Jog home

1:03:57 total

Notes

Nice. Foot again pretty much fine, even with 5 mins at a good clip. 18 mins total running or so. 25 mins SubT, decent workout.

15
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 16, 2025, 03:57:16 pm »
16-07-25

Jog to gym
30 mins treadmill @ 15%/4.5kmh [129 hr]
(Preacher Curl 4 x drop
OH Cable Ext 4 x drop
DB Lateral 4 x drop) [12:20, 117 HR]
11 mins elliptical
Jog home

1:02:02 total, 127 HR avg overall

Notes

HR got into the 140s during preacher curls, lol. Preachers gotta be my favourite exercise, just feels so good.

Tried out the 'free stride' elliptical today and hated it, will be sticking to the other stuff.

A bit of foot pain today but am optimistic that it's primarily DOMS from doing some heavy banded foot inversions yesterday evening. Haven't been logging them but been doing that 2/3 times a week.

Looking into stability shoes. Told my wife I wouldn't buy any new running shoes until August so holding off on that for now. Brooks Adrenaline GTS 24 looks promising, though.

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