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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 11:45:51 am »
- SubT 3x10 mins x 10,10,4 mins
-- warm up
-- intervals @ 4:20, 4:21, 4:22
-- cool down
T+DI 143, went out mid-late morning and it was warmer but less humid than it's been. the wildfire smoke seems to have passed, at least. week of total layoff = dialed back intensity, i cut the third rep off at 4 minutes. will plan to do similar on wednesday and friday. also the track isn't open this late so i ran around the other neighborhood high school, which is a little hillier.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on Today at 09:37:10 am »
Gym work 89 (groin injury, did upperbody work and machines for legs)

Bench press: 20x5, 20x5, 50x5, 60x3, 70x4, 70x3, 70x3, 60x8, 60x5 (tired)
Seated horizontal pulls to chest: 24x10, 64x10, 64x10, 64x10
Seated calf raises++standing calf raises (with dumbbell): 10x10, 30x10++20x10, 30x10++20x10, 30x10++20x10
Leg extensions: 24x10, 64x10, 64x10, 64x10
Leg curls: 24x10, 64x10, 64x10, 64x10

Workout time: 15:20
Workout duration: 40 min
Bodyweight in the morning: 88.7 kg

Comments: Did more volume for my bench press. I am ok-ish with it, given that I'm lighter now than when I was doing 70x5 (I was about 92 kg back then). I would still like to increase my bench to 80x5.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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.  :ibrunning:
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 19, 2026, 11:33:33 am »
- run 56:29, 10.43 km
ran by feel, shooting for easy but not very easy. did not check watch. HR ended up at 134, which is fine because T+DI is 153. i'm gonna have to get used to running at less than ideal times, especially in these early weeks while the baby's got no melatonin and so does not distinguish between day and night. felt so good to get back on my feet.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 19, 2026, 06:59:37 am »
thanks man! pretty excited to be a dad, i have to say. despite the sleep deprivation.

yesterday

- warm up

- squat 50 x 10,10

- calf raise 50 x 10,10

- RDL 50 x 10,10

- push up x 10

- DB row 45# x 10

- bumper plate suitcase hold 15 x 20s/side

just stretching out a little. felt good.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 18, 2026, 04:05:23 pm »
Quote from: LBSS on July 18, 2026, 10:07:06 am
tuesday

- assisted with birth of baby daughter

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

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: a fast and explosive donkey!
« Last post by LBSS on July 18, 2026, 10:07:06 am »
tuesday

- assisted with birth of baby daughter

 :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat: :almostascoolasnyancat:

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.
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Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« Last post by Raptor on July 18, 2026, 09:35:37 am »
ScoobyDoobyDo, where are you?
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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  :ibrunning:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe 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)
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