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Author Topic: warpspeed to the new scenario  (Read 1191081 times)

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LBSS

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Re: warpspeed to the new scenario
« Reply #1305 on: July 31, 2025, 05:54:36 pm »
0
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.
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Joe

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Re: warpspeed to the new scenario
« Reply #1306 on: August 01, 2025, 03:34:28 pm »
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01-08-25

running and incline walking (abt 2:1 ratio), 57:39, Avg HR 129

Quote from: LBSS on July 31, 2025, 05:54:36 pm
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.

am like 15 eps in so he's just started to become more prominent. he's so over the top, it's great
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Joe

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Re: warpspeed to the new scenario
« Reply #1307 on: August 02, 2025, 08:11:51 am »
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02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy
« Last Edit: August 02, 2025, 08:13:59 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1308 on: August 03, 2025, 08:10:16 am »
+1
03-08-25

Cardio - 1:33:59, Avg HR 127, 40 mins running, rest incline walking

Lifting -
Pulldown 4 x drop
Dip 4 x drop
Pec dec 3 x drop
Chest Sup Row 3 x drop
OH Ext 5 x drop
Bayes Curl 4 x drop

Notes

Crappy sleep/woke up early and couldn't get back to sleep both last night and night before. Hate when that happens on the weekend for no good reason. Great week of training, though.
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Joe

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Re: warpspeed to the new scenario
« Reply #1309 on: August 04, 2025, 03:43:19 pm »
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04-08-25

Cardio -- 1:02:43, 126 Avg HR [20 mins incline walking, the rest running]

Notes

might make arm training more of a priority...
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Joe

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Re: warpspeed to the new scenario
« Reply #1310 on: August 05, 2025, 04:00:56 pm »
+1
05-08-25

Jog to gym + w/u on treadmill
Treadmill @ 1.5%
13' @ 4:26 [159 Avg, 167 Max]
3' @ 12:00
10' @ 4:24 [164/172]
2' @ 12:00
4' @ 4:21 [164/173]
2' @ 12:00
4' @ 4:19 [164/174]
c/d

Pogo Hops 3 x 14
Behind-the-back Cable Curl 5 x Drop
OH Cable Extension 5 x Drop
Machine Dip 3 x Drop
Calves press 3 x Drop

Jog home (so ~58 minutes total cardio)

Notes

Huh, steeper incline, slightly faster, and basically same HR as Saturday. Probably largely explained by inter-treadmill variation, but nice regardless. Maybe calf training + plyos helping too. Excited for next time I get out for a Parkrun, between conditions and fitness I am hoping I get near that old 19:16 PB (which still makes no sense to me; I did _so much less training_ over a much shorter period and yet...)

I first started running at the gym to avoid the heat, but I 100% get way sweatier training indoors than I would going outside. The amount pouring off me in the second half of these sessions is bonkers. Probably I have adapted to this mild 'heat' training by increasing sweat rate. Part of why I don't mind max hr getting to the low-mid 170s here. Probably also better hydration/fueling making a difference here too.
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Joe

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Re: warpspeed to the new scenario
« Reply #1311 on: August 06, 2025, 10:26:52 pm »
0
06-08-25

Run x 60 mins @ 127 Avg HR

Lat pulldown 3 x Drop
Preacher Machine 4 x Drop
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Joe

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Re: warpspeed to the new scenario
« Reply #1312 on: August 07, 2025, 03:53:31 pm »
0
07-08-25

SubT 15% incline walking [57:33 total]

2 x Pogos + 2 x [3 x 4' one-leg calf isometrics]

Notes

Bit of an odd session, just sort of did 3 blocks of gradually increasing pace around ~11 mins each, so basically the usual HR effort achieved in a slightly different way. Max HR 173, 16 mins above 166, 28 above 157, etc.

Tried out some calf isos. Throwback to 2008 era training.
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Joe

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Re: warpspeed to the new scenario
« Reply #1313 on: August 08, 2025, 01:39:07 pm »
0
08-08-25

Cardio: 53:13 [Avg HR 126, ~75% running with some incline walking]
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Joe

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Re: warpspeed to the new scenario
« Reply #1314 on: August 09, 2025, 06:56:31 am »
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09-08-25


Cardio
W/u
Tread 1%
10 @ 4:26 [158 Avg HR, 168 Max, 29 RR]
2 off
4 @ 4:24, 4 @ 4:22, 2 @ 4:20 [164, 169, 30]
2 off
3 @ 4:17 [159, 168, 30]
1 off
3 @ 4:17 [161, 169, 31]
1 off
3 @ 4:16 [162, 167, 31]
1 off
1/1/1 @ 4:14/4:12/4:10 [162, 170, 33]
c/d [83:42 total]

Lifting
Pogos 4 x 15
OL Leg Press x 2, normal leg press x 1
Calf Press x 4
Leg Ext 3 x Drop
Leg Curl 4 x Drop
Dip Machine 4 x Drop
Pulldown 4 x Drop
Preacher Machine 4 x Drop

Notes

Sleep this week has just been awful. Good session nevertheless. 4:10 felt very comfortable.

At one point, and incredibly smelly guy got on the treadmill next to me and it took all the will I had to complete the rep before moving to a more distant machine.

eta: got some new substantially more breathable running shirts. huge upgrade.
« Last Edit: August 09, 2025, 10:03:41 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #1315 on: August 10, 2025, 08:11:14 am »
0
10-08-25

Cardio - 1:35:12, Avg HR 127 [ran all but the last 20 mins]

Cable Curl - 5 x drop
Cable Lateral - 5 x drop
OH Cable Extension - 5 x drop
Dip - 3 x Myo
Cable Lat Row - 3 x drop
Cable Rear Delt Row - 3 x drop
Machine OHP - 3 x drop
Chest Press - 4 x drop

Notes

Slept like a log last night.
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Joe

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Re: warpspeed to the new scenario
« Reply #1316 on: August 11, 2025, 03:40:34 pm »
0
11-08-25

Run -- 8.35k, 1:00:12 [122 avg hr]

Notes

First fully outside run in like a month. Was nice. On an early weekday morning, definitely easier to up the effort on a treadmill than outside, this was really plodding [7:10 pace, lmao] and low HR.

Will admit, had hoped this would be a bit faster, like 'oh a 6 weeks inside grinding hard, here's the gains', but instead it was a slog. tbf on monday's i am usually wrecked by (a) weekend load and (b) shifting back to early wakeup.
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Joe

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Re: warpspeed to the new scenario
« Reply #1317 on: August 12, 2025, 03:42:57 pm »
0
12-08-25

W/u
5' @ 13.5
1' off
6' @ 13.5
1' off
5' @ 13.5
1' off
2 x [2' @ 14.3, 1' off]
c/d

Total 54:57

Notes

HR never above 168.

Felt pretty bad. Took ages to warmup, first rep felt rough, didn't think I'd get through it. Capped at 20 mins of SubT.  44 hours of cardio in last 41 days + however many hours of lifting. Could be due a little rest. Kind of feel like somehow I'm not that much fitter than at the start of this. Maybe just b/c it's still hot. Put in a lot of work so kinda want to feel the benefit.
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