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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: Today at 03:43:13 pm »
20-07-26
Cardio x 61', 118 HR
Cardio x 61', 118 HR
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 19, 2026, 11:47:10 am »
19-07-26
Cardio x 80', 126 hr
Notes
Started with a 20' continuous run, finished with a 10' continuous run. Very minimal pain.
Cardio x 80', 126 hr
Notes
Started with a 20' continuous run, finished with a 10' continuous run. Very minimal pain.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 18, 2026, 04:05:23 pm »tuesday
- assisted with birth of baby daughter
it has been a hell of a week. but we're home with her now and everyone is healthy, knock wood. did not get a single lick of training in - in fact, activity was so low during the four days we were in the hospital that my ankles got a little swollen! i tried to go for a run today but the canadian wildfires make the air feel like you're sucking on a tailpipe so i bailed. not worth it. yesterday was worse and i think we have some rain coming so hopefully the air will clear up soon enough. i can't leave wife and daughter for long enough yet to go run at a gym. so these first couple of weeks training will be sporadic. i will lift, though, since we have the setup.
congratulations!!!!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 18, 2026, 07:28:59 am »
16-07-26
Cardio x 60' 128 hr
17-07-26
Cardio --
20' run (!!! no walking breaks, close to 0 pain)
20' stairmaster @ lvl 12/90spm (169 hr)
5' easy
10' incline treadmill (6km/h @ 15%) [173bpm]
c/d
1:10:25 total
Calves + some one-leg hopping + some rehab stuff
Notes
got 9.5 hours sleep last night and suddenly body feels pretty great. two consecutive days of being woken up by my alarm instead of being bolt awake like 30-90 minutes before it...very necessary
eta: got to see kerr set the mile wr live, inredible
Cardio x 60' 128 hr
17-07-26
Cardio --
20' run (!!! no walking breaks, close to 0 pain)
20' stairmaster @ lvl 12/90spm (169 hr)
5' easy
10' incline treadmill (6km/h @ 15%) [173bpm]
c/d
1:10:25 total
Calves + some one-leg hopping + some rehab stuff
Notes
got 9.5 hours sleep last night and suddenly body feels pretty great. two consecutive days of being woken up by my alarm instead of being bolt awake like 30-90 minutes before it...very necessary
eta: got to see kerr set the mile wr live, inredible
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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)
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)
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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
Cardio x 63', 122hr
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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.
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.
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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.
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.
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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.
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.
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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
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
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
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
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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.
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!"
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.
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.
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!"
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Progress Journals & Experimental Routines / Re: Raptor's log
« on: July 10, 2026, 01:13:39 pm »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
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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
lol, fair! i will probably be reintroducing some light plyos in a few weeks, though mostly for injury prevention/running performance
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
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
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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'
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'
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: July 07, 2026, 01:09:53 pm »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!