76
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: January 14, 2026, 03:52:16 pm »
Wouldn't this drive you into the ground neurally speaking?
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77
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 13, 2026, 10:00:50 am »
Gym work 62
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):
bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds
Chinups (with a 5 kg chain around my neck):
3 reps x 9 sets
Landmines (push press + deadlift):
bar x 10
bar+20 x 10
Seated calf raises (slow tempo):
10x10
20x10
20x10
Front plank:
1 min
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):
bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds
Chinups (with a 5 kg chain around my neck):
3 reps x 9 sets
Landmines (push press + deadlift):
bar x 10
bar+20 x 10
Seated calf raises (slow tempo):
10x10
20x10
20x10
Front plank:
1 min
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
78
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 11, 2026, 10:47:42 am »
Gym work 61
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:
20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12
RDL:
60x6
80x6
100x6
80x6
80x10
Cable pulls:
56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical
Cable kickbacks:
5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)
Pallof press with band:
10
10
Wall sits:
~30 s (different depths)
~30 s (different depths)
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time, even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:
20x6
50x6
70x6
70x6
70x5 all time
overall reps50x12
RDL:
60x6
80x6
100x6
80x6
80x10
Cable pulls:
56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical
Cable kickbacks:
5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)
Pallof press with band:
10
10
Wall sits:
~30 s (different depths)
~30 s (different depths)
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time
, even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.
79
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 05, 2026, 10:21:32 am »
Gym work 60
Bird dogs: 10x2
Dead bugs: 10x2
Ab wheel rollouts: 5
----------------------
Medium bar squat:
20x6
50x6
80x6
100x5
100x5
80x5 (explosive)
50x5 (very explosive)
Dumbbell bench press:
35x10 (17.5 kg dumbbells)
35x10
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
Leg curls:
80x10
80x10
80x10
Suitcase carries (4 laps back and forth in the gym, about 30s of carry):
30x30 (30 kg dumbbell for 30 seconds, each side)
30x30
Leg raises ++ Ab machine crunches:
10++80x10, 80x10, 80x10
Bodyweight: 91.1 kg (-1.2 kg)
Exhaustion level: 8.5/10
Rating: Good
Comments:
First time back in the gym since before Christmas. Leg strength was shaky - bar felt light on the back but I didn't have the leg strength, which is unusual for me. Other stuff was good. I'm also lighter and will continue to get lighter.
Bird dogs: 10x2
Dead bugs: 10x2
Ab wheel rollouts: 5
----------------------
Medium bar squat:
20x6
50x6
80x6
100x5
100x5
80x5 (explosive)
50x5 (very explosive)
Dumbbell bench press:
35x10 (17.5 kg dumbbells)
35x10
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
35x10 (bench incline +1 pin)
Leg curls:
80x10
80x10
80x10
Suitcase carries (4 laps back and forth in the gym, about 30s of carry):
30x30 (30 kg dumbbell for 30 seconds, each side)
30x30
Leg raises ++ Ab machine crunches:
10++80x10, 80x10, 80x10
Bodyweight: 91.1 kg (-1.2 kg)
Exhaustion level: 8.5/10
Rating: Good
Comments:
First time back in the gym since before Christmas. Leg strength was shaky - bar felt light on the back but I didn't have the leg strength, which is unusual for me. Other stuff was good. I'm also lighter and will continue to get lighter.
80
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 22, 2025, 10:13:03 am »
Gym work 59
Hip thrust:
60x10
100x10
100x10
100x10
100x10
100x10
Chinups:
10 sets of 3 (perfect form on each)
Landmine strict press:
bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)
One-leg landmine deadlift:
15x10 (each leg)
25x10 (each leg)
25x10 (each leg)
Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.
Hip thrust:
60x10
100x10
100x10
100x10
100x10
100x10
Chinups:
10 sets of 3 (perfect form on each)
Landmine strict press:
bar x 10
bar + 15 x 10
bar + 25 x 10
bar + 15 x 10 (explosive)
One-leg landmine deadlift:
15x10 (each leg)
25x10 (each leg)
25x10 (each leg)
Bodyweight: 92.3 kg (-0.2 kg)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I've decided to go with more reps and a lighter weight in the hip thrusts and my form was better - glutes engaged. It was still very tiring. Same with the chinups: I decided to do only 3-rep sets, but do many (10). I was really tired after them, despite the low volume per set. In fact, I was very tired during the landmines but still pushed through.
81
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 18, 2025, 09:45:59 am »
Gym work 58:
Bench press:
20x5
20x5
50x5
70x6
70x5
70x5 all time
50x15 all time
Stepups:
30x10 (15 kg dumbbells)
30x10
Ab wheel rollouts ++ Birddogs ++ Deadbugs
10 ++ 10 ++ 10
10 ++ 10 ++ 10
Seated V-grip cable vertical pulls to chest (single arm):
40x10
40x10
Single leg wall-sit:
2x20s each leg, jump-specific angle
Glute cable kickbacks:
1 small + 3 big plates x 10
1 small + 5 big plates x 10
Bodyweight: 92.0 kg (-0.2 kg)
Exhaustion level: 8/10
Rating: Great
Comments:
Yet another bench press all time, this time in terms of total reps in 3 sets - for the first time I do more than 15, with the final set with 5. I also got a 50x15 for the volume set, which is great.
I bypassed the Bulgarian split squats today - my left knee is bugging me after the pistols that I've done and my right knee feels like something will come out of the skin on the side of the kneecap. So I have to take it easy. I've done some core work and glute work, instead. I really need to lose weight, I'm waaaay too heavy for athleticism.
Bench press:
20x5
20x5
50x5
70x6
70x5
70x5 all time
50x15 all time
Stepups:
30x10 (15 kg dumbbells)
30x10
Ab wheel rollouts ++ Birddogs ++ Deadbugs
10 ++ 10 ++ 10
10 ++ 10 ++ 10
Seated V-grip cable vertical pulls to chest (single arm):
40x10
40x10
Single leg wall-sit:
2x20s each leg, jump-specific angle
Glute cable kickbacks:
1 small + 3 big plates x 10
1 small + 5 big plates x 10
Bodyweight: 92.0 kg (-0.2 kg)
Exhaustion level: 8/10
Rating: Great
Comments:
Yet another bench press all time
, this time in terms of total reps in 3 sets - for the first time I do more than 15, with the final set with 5. I also got a 50x15 for the volume set, which is great.I bypassed the Bulgarian split squats today - my left knee is bugging me after the pistols that I've done and my right knee feels like something will come out of the skin on the side of the kneecap. So I have to take it easy. I've done some core work and glute work, instead. I really need to lose weight, I'm waaaay too heavy for athleticism.
82
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 15, 2025, 09:41:15 am »
Gym work 57:
Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):
60x5
90x5
110x5
130x5 old age
150x1 old age
Zercher squat:
60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)
Chinups:
8 (could've done 9, possibly 10, but my neck pain increased after them)
V-grip pulls to chest (horizontal):
70x10
100x8
100x8
Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):
5
3
3 (all of them great)
Seated calf raises (very slow tempo):
30x10
30x10
Leg extensions (isometrics):
72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees
Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10
Comments:
I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.
The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.
Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):
60x5
90x5
110x5
130x5 old age
150x1 old age
Zercher squat:
60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)
Chinups:
8 (could've done 9, possibly 10, but my neck pain increased after them)
V-grip pulls to chest (horizontal):
70x10
100x8
100x8
Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):
5
3
3 (all of them great)
Seated calf raises (very slow tempo):
30x10
30x10
Leg extensions (isometrics):
72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees
Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10
Comments:
I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.
The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.
83
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 12, 2025, 03:14:13 pm »
Gym work 56B (upperbody only):
Chinups:
10
6
3 (yes, the first set really took a lot out of me)
Bench press:
50x10
50x10
50x13 (as many reps as possible)
V-grip pulls to chest:
50x10
50x10
Landmine push press:
bar x 10
bar + 20 x 10
bar + 20 x 10
Then some tricep pulldowns, some small bar biceps, ab machine
Bodyweight: 92.5 kg (same weight)
Exhaustion level: 8.5/10
Rating: Good
Comments:
New old age in the chinups, with 10. Bench was also pretty good, despite my previous workout for the day and 10000+ steps of walking. I could barely lift my arms due to deltoid fatigue in the end.
Chinups:
10
6
3 (yes, the first set really took a lot out of me)
Bench press:
50x10
50x10
50x13 (as many reps as possible)
V-grip pulls to chest:
50x10
50x10
Landmine push press:
bar x 10
bar + 20 x 10
bar + 20 x 10
Then some tricep pulldowns, some small bar biceps, ab machine
Bodyweight: 92.5 kg (same weight)
Exhaustion level: 8.5/10
Rating: Good
Comments:
New old age
in the chinups, with 10. Bench was also pretty good, despite my previous workout for the day and 10000+ steps of walking. I could barely lift my arms due to deltoid fatigue in the end.
84
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 12, 2025, 12:00:04 pm »
Gym work 56A (lowerbody only):
Hip thrust:
60x8
100x8
120x8
120x8
120x8
100x8
60x10
One-leg landmine deadlift:
20x10 (each leg)
Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good
Comments:
Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.
Hip thrust:
60x8
100x8
120x8
120x8
120x8
100x8
60x10
One-leg landmine deadlift:
20x10 (each leg)
Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good
Comments:
Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.
85
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 10, 2025, 09:56:24 am »
Gym work 55:
Medium bar squat, wider stance (in Olympic lifting shoes):
20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)
Chinups:
9 old age, 5, 3
Landmine push press:
bar + 15 x 15
bar + 15 x 15
V-grip pulls to chest (slow tempo):
48x10
48x10
Ab wheel rollouts:
8, 8, 8
Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10
Comments:
Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age.
Even so, I got 9 reps on the chinups which is an old age, although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.
Also did some volume on the landmines, for triceps and deltoid growth.
Medium bar squat, wider stance (in Olympic lifting shoes):
20x5
20x5
50x5
80x5 (felt like 60 kg)
100x5 (felt like 80 kg)
120x2 (medium-hard difficulty, felt like 110-115, could've done 4-5 reps, all out)
100x5
80x5 (narrower stance)
Chinups:
9 old age
, 5, 3Landmine push press:
bar + 15 x 15
bar + 15 x 15
V-grip pulls to chest (slow tempo):
48x10
48x10
Ab wheel rollouts:
8, 8, 8
Bodyweight: 91.7 kg (-0.1 kg)
Exhaustion level: 9/10
Comments:
Since my back is a bit tweaked, I initially thought of doing a few sets of squats with 80 kg. However, the bar felt light, 80 felt like 60, 100 felt like 80, 120 felt like 110-115 (a sign that from a point on, the weight is systemically felt heavier). Could've done 120x4-5, which would've been an old age
.Even so, I got 9 reps on the chinups which is an old age
, although that took quite a bit out of me so my second set was just 5 reps. The first few reps in the first set felt like I was weighing 40 kg or so, a really weird feeling that I have no idea how it came about.Also did some volume on the landmines, for triceps and deltoid growth.
86
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 08, 2025, 11:19:01 am »
Updates?
87
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 08, 2025, 11:18:08 am »
What's the vert of these birds? 🤔
88
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 08, 2025, 11:15:48 am »
I made a small change in my grip, just a bit wider by 1 cm or so, don't know if it mattered or not. I've also been taking creatine in the last month or so. Who knows how much either of these mattered.
89
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 08, 2025, 10:12:25 am »
Gym work 54:
Bench press:
20x5
20x5
50x5
70x6 all time
70x5
70x4
50x12
Dumbbell Bulgarian split squat (each leg):
40x8 (20 kg dumbbells)
40x8
40x8
Leg extensions:
72x10
72x10
72x10++64x4++56x4++48x2 (a long rest-pause set with lowering weights)
Seated V-grip cable pulls to chest:
3 pins x 10
6 pins x 10
8 pins x 10
Glute cable kickbacks:
5 small + 3 big plates x 10
5 small + 3 big plates x 10
Glute cable med pulls:
3 small x 10
3 small x 10
Bodyweight: 92.2 kg (+1.6 kg)
Exhaustion level: 9.5/10
Rating: Outstanding
Comments:
Bench press felt very strong, as I established a new all-time. 70x6 didn't felt like a max, a 7th rep would have been possible with a spotter. The surprising fact was that I was able to hit 5 reps in the next set, which usually drops quite a bit after such an effort in the first set. So the overall 15 reps in the bench press with 70 kg is definitely an all time .
Next I did some lighter BSS since I have my back a bit tweaked from the last workout, so I took it a bit easier. Nevertheless, I did a bunch of volume for the quads, adding leg extensions, and they felt amazing - the VMOs were really responding to it. The reps were done slow and purposeful.
Overall, one of the best workouts of the year, for sure.
Bench press:
20x5
20x5
50x5
70x6 all time
70x5
70x4
50x12
Dumbbell Bulgarian split squat (each leg):
40x8 (20 kg dumbbells)
40x8
40x8
Leg extensions:
72x10
72x10
72x10++64x4++56x4++48x2 (a long rest-pause set with lowering weights)
Seated V-grip cable pulls to chest:
3 pins x 10
6 pins x 10
8 pins x 10
Glute cable kickbacks:
5 small + 3 big plates x 10
5 small + 3 big plates x 10
Glute cable med pulls:
3 small x 10
3 small x 10
Bodyweight: 92.2 kg (+1.6 kg)
Exhaustion level: 9.5/10
Rating: Outstanding
Comments:
Bench press felt very strong, as I established a new all-time
. 70x6 didn't felt like a max, a 7th rep would have been possible with a spotter. The surprising fact was that I was able to hit 5 reps in the next set, which usually drops quite a bit after such an effort in the first set. So the overall 15 reps in the bench press with 70 kg is definitely an all time .Next I did some lighter BSS since I have my back a bit tweaked from the last workout, so I took it a bit easier. Nevertheless, I did a bunch of volume for the quads, adding leg extensions, and they felt amazing - the VMOs were really responding to it. The reps were done slow and purposeful.
Overall, one of the best workouts of the year, for sure.
90
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 04, 2025, 10:24:32 am »
Gym work 53:
Zercher squat:
20x5
50x5
50x5
50x5
Bench press:
20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)
Deadlift:
60x5
90x5
120x3
140x1
140x1
120x3
90x5
Leg curls:
120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)
Landmine push press:
15x10
25x8
Landmine single leg deadlift:
15x10
25x8
Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10
Comments:
The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.
Here's a video of one of the 140 kg deadlifts:
https://www.youtube.com/shorts/KgIAI05BrKQ
Zercher squat:
20x5
50x5
50x5
50x5
Bench press:
20x10
50x10 (easy, could've done 15 reps or so)
50x10 (medium difficulty)
50x10 (last reps very difficult)
Deadlift:
60x5
90x5
120x3
140x1
140x1
120x3
90x5
Leg curls:
120x8 (not full ROM)
120x5++112x3++104x2++96x3++88x3 (a continuous set where I drop the weight by 8 kg when I can't do more reps)
Landmine push press:
15x10
25x8
Landmine single leg deadlift:
15x10
25x8
Bodyweight: 92.1 kg (-0.4 kg)
Exhaustion level: 10/10
Comments:
The Zerchers took a surprising amount of effort. Deadlifts were good but the 140 kg two singles were back driven. I then tweaked my back when I rotated to put the bar down during the landmine push presses, I felt my lower back tweaked. Now it's not too bad but I expect it to be worse as I get colder. Sucks.
Here's a video of one of the 140 kg deadlifts:
https://www.youtube.com/shorts/KgIAI05BrKQ