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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 08:10:12 am »
15-06-25

Run -- 14.26k, 1:36:02

Notes

Avg HR 131, warm but not crazy, so pretty comfortable. Doing this day after 10x3'+lifting makes it a good 'durability'/muscular workout.

59.9k in the end lol, if i'd realised i'd've run 100m further for the arbitrary goal
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 14, 2025, 08:22:31 am »
14-06-25

Run --
w/u
10 x (3' on / 1' off) [avg for reps: pace - 4:16; HR - 162; max HR - 173]
c/d

Total -- 13.04k, 1:11:50

Lift --

1A Chinup
30 x 10, 7, 6 + BW x 7

1B Dip
30 x 7, 5
15 x 8 + BW x 7

RDL
140 x 7, 5

2A Airplane
16 x 10, 8

2B Copenhagen Plank
5 x 9, 7

Reverse Nordic
10 x 7 + BW x 5

3A Wide-Grip Barbell Row
90 x 10, 8 [i didn't suddenly get way stronger, just realised I'd been writing 80 instead of 90 all along, lol]

3B Deficit Decline Pushup
BW x 19, 13

Lateral Raise
17.5 x 14+9+7+5+4

Notes

~23C, humid and windy today, compared with ~13 and chill last week. Probably should have called an audible and done this somewhere shady/sheltered from wind instead of on the track again, but it just feels nice to do this sesh on the track

Extended the w/u and c/d a bit on the run to make up for missed miles midweek. Dunno if that's sensible but was feeling good. Felt the knee thing on like 2 total strides across the whole workout, but early in the warmup.

Feel like there's a good chance this ends up being more mileage than tmrw's time-on-feet-defined long-run, lol.

A++ strong recommendation for airplanes and copenhagens.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on June 13, 2025, 05:52:30 pm »
that sounds similar to what i experienced back in feb when i ran 14 miles on a clicking knee. it did go away, but i'm worried it's gonna come back now that the clicking is back.

big ups on the exercise streak, got a long way to go to get to kingfish status.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 13, 2025, 04:05:19 pm »
13-06-25

Run -- 8.10k, 57:56

Notes

Sadly no longer cool even for first thing in AM runs. 7 min kms to keep HR sub 130 lmao.

Felt it a little yesterday when walking home, a couples time on the run and then a couple times while playing with my cats in the evening, just like a weird "gunked up" feeling around the right popliteus. Have had issues with that ages ago. Hopefully it clears up on its own.

Last day I did no exercise was 20 April!
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on June 13, 2025, 07:38:09 am »
- run/walk 46:14, 6.49 km, 4 x 200 in the middle
warmed up with activation - SLRDL, leg extensions, swings - and knee click and tightness started within a few blocks. switched to run/walk, with the jogging sections continuing to click and feel tight and mess with my gait. decided to head to the track to see if faster running would help. it did. did the 200s increasing from ~3:16 pace down to ~2:56, walking 200m in between. there was a little bit of tightness on the first one but by the second it was gone. jogged home and it did not recur. knees feel fine now.

maybe i need to start easy runs with a more serious warm up in place, followed by strides?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 12, 2025, 03:41:48 pm »
12-06-25

Run --
w/u
3 x (10' on / 1' off) [4:29, 4:31, 4:31]
c/d

9.87k, 52:22

Notes

Solid. HR avg 163 for last 2 reps, peaking like 167, so well under control. Same HR, faster on a hotter day (tho dry instead of rain). Probs just explained by being comparatively rested this time but still, it's nice. 29 C tmrw apparently, oof.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on June 12, 2025, 01:33:49 am »
Quote from: LBSS on June 11, 2025, 07:41:44 am
Quote from: Kingfish on June 04, 2025, 10:34:02 am
Quote from: LBSS on June 04, 2025, 09:20:18 am
Quote from: Kingfish on June 02, 2025, 10:45:53 am
just weak.

it's allllllll relative. you're still a man in his mid-40s pause squatting 2x bw every day.

 :headbang: thank you for the motivation. i'm so close to calling it done already and be back to were to all started - high volume cardio. this time, not fast running/distance goals but  steady 3mph/12-15% for 30min+ for longevity.

i mean, plenty of space for you over here in zone 2. but i think you've got a good thing going. can you still dunk from a standstill?

no i cannot dunk at this weight. best i can do is grab and hang from the rim. that means i need to gain 6-8" of jump to do it again. i'm also low 200lb now. best SVJs when i was 180-185lb.

when im 180-185lb with a 425lb squat. i'm stronger now at this heavier weight but i don't get to jump as much because the impacts when being this heavier is going to get me broken.

425@180lb with routine SVJ jump drills.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 11, 2025, 02:07:38 pm »
11-06-25

1A Chinup
30x9 + 15x6 + BWx idk lost count but like 6 sets

1B Dip
20x8 + 15x5 + BWx idk lost count but like 6 sets

Lateral
17.5 x idk a bunch of sets + 5x20

Notes

Just did sets of dips and chins until I couldn't do 3 full reps of chins. Took a while.

First day without a run since 12 May (and 28 April the last before that). Just needed a lie-in this morning. Then decided to prioritise lifting this evening. Sesh tmrw I guess.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on June 11, 2025, 08:22:59 am »
Gym work 25:

Half squat:

20x5
60x5
80x5
100x5
80x5
80x5

Bench press:

20x10
40x10
55x10
55x7
55x7
40x11

A bunch of BSS and ab wheel rollouts

Glute cable kickbacks:

30x10
40x10

Bodyweight: 91.1 kg (+1.2 kg)
Exhaustion level: 9/10

Comments:

Bench was so-so, I tried half squatting in a high bar style and it looked terrible + neck pain, low bar was better. Still, tired and slow.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on June 11, 2025, 07:41:44 am »
Quote from: Kingfish on June 04, 2025, 10:34:02 am
Quote from: LBSS on June 04, 2025, 09:20:18 am
Quote from: Kingfish on June 02, 2025, 10:45:53 am
just weak.

it's allllllll relative. you're still a man in his mid-40s pause squatting 2x bw every day.

 :headbang: thank you for the motivation. i'm so close to calling it done already and be back to were to all started - high volume cardio. this time, not fast running/distance goals but  steady 3mph/12-15% for 30min+ for longevity.

i mean, plenty of space for you over here in zone 2. but i think you've got a good thing going. can you still dunk from a standstill?
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