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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: July 12, 2025, 07:36:53 am »
12-07-25
Cardio
jog to gym + get setup
Stairmaster --
- 5 min easy
- 5 min @ lvl 10 [151 Avg HR]
- 3 min @ lvl 12 [172]
- 7 min @ lvl 10 [175 ]
Treadmill (15 incline whole time)
- 3 min easy/switching machine etc
- 8 min @ 5.6 [155]
- 5 min @ 5.8 [164]
- 3 min @ 6.0 [167]
- 2 min @ 6.3 [170]
- 15 min @ 4.0 [139]
Elliptical
- 6.5 min @ 20/13 [143]
- 5 min @ 13/10 [146]
- 3.5 @ 9/8 [132]
77 mins total, 148 avg HR across, 33 mins SubT (or maybe crossing over) effort
Lifting
Leg Press 3 x Drop set
Calf Raise on leg press machine
100 x a bunch
114 x 8
127 x 5
134 x 4
Leg Curl 4 x Drop
Leg Ext 2 x Drop
(Ab/Ad)duction 3 x Drop each
EZ Bar Preacher x 5 sets
Notes
Great session. Finally tried out the elliptical at the gym. Like it more than the ones I've used in the past. Setting it to super high incline and then not letting my heels come up was an awesome stretch. Will defo come back to it.
I know in the past that I've wrecked myself by doing big leg session on the weekend, but think I have so much more recovery capacity with all this low/no-impact training than I do when running. Plus the risk of walking/stair-stepping/elliptical with tired legs is much lower. Hmmm.
Much prefer this form of calf raise since I can do it with straight legs. This (a) lets me get a much deeper stretch and (b) all the studies show that straight leg hits the soleus just as much as bent leg (or like at least 90-95% as much growth) while also hitting the gastroc, which is basically inactive in bent leg calf raises. idk how much that matters for running, but at the very least I enjoyed it more.
90 mins + upper lifting tmrw. Threw preachers in today b/c know I might get lazy and skip them tmrw. Feel like back work is much less effective bicep stimulation than pressing work is for triceps.
Eta: bought some cheap electrolyte tabs to put in my drinks. I think it has been helpful since I sweat way more doing indoor cardio even though it's much cooler than outdoor. I guess air movement makes a big difference in cooling
Cardio
jog to gym + get setup
Stairmaster --
- 5 min easy
- 5 min @ lvl 10 [151 Avg HR]
- 3 min @ lvl 12 [172]
- 7 min @ lvl 10 [175 ]
Treadmill (15 incline whole time)
- 3 min easy/switching machine etc
- 8 min @ 5.6 [155]
- 5 min @ 5.8 [164]
- 3 min @ 6.0 [167]
- 2 min @ 6.3 [170]
- 15 min @ 4.0 [139]
Elliptical
- 6.5 min @ 20/13 [143]
- 5 min @ 13/10 [146]
- 3.5 @ 9/8 [132]
77 mins total, 148 avg HR across, 33 mins SubT (or maybe crossing over) effort
Lifting
Leg Press 3 x Drop set
Calf Raise on leg press machine
100 x a bunch
114 x 8
127 x 5
134 x 4
Leg Curl 4 x Drop
Leg Ext 2 x Drop
(Ab/Ad)duction 3 x Drop each
EZ Bar Preacher x 5 sets
Notes
Great session. Finally tried out the elliptical at the gym. Like it more than the ones I've used in the past. Setting it to super high incline and then not letting my heels come up was an awesome stretch. Will defo come back to it.
I know in the past that I've wrecked myself by doing big leg session on the weekend, but think I have so much more recovery capacity with all this low/no-impact training than I do when running. Plus the risk of walking/stair-stepping/elliptical with tired legs is much lower. Hmmm.
Much prefer this form of calf raise since I can do it with straight legs. This (a) lets me get a much deeper stretch and (b) all the studies show that straight leg hits the soleus just as much as bent leg (or like at least 90-95% as much growth) while also hitting the gastroc, which is basically inactive in bent leg calf raises. idk how much that matters for running, but at the very least I enjoyed it more.
90 mins + upper lifting tmrw. Threw preachers in today b/c know I might get lazy and skip them tmrw. Feel like back work is much less effective bicep stimulation than pressing work is for triceps.
Eta: bought some cheap electrolyte tabs to put in my drinks. I think it has been helpful since I sweat way more doing indoor cardio even though it's much cooler than outdoor. I guess air movement makes a big difference in cooling