Recent Posts

Pages: [1] 2 3 ... 10
1
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 17, 2026, 03:38:09 pm »
- run 1:15:19, 13.67 km
deliberately slowed down just a bit. a few little tweaks along the way, i'll do tomorrow's long run as planned but it's good that the upcoming week is a deload. RPE 3.
2
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 17, 2026, 10:05:48 am »
Gym work 64

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat (athletic stance):

50x6
80x6
100x6
120x2 (could've done 3 but difficult)
110x4 (could've done 5-6 but difficult)
100x6
80x6 (explosive)

Dumbbell bench press:

40x10 (20 kg dumbbells)
40x6 (tired)

Leg curls:

80x10
80x3++72x2++64x2++56x3++48x3

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

25x4 laps

Kneeling ab wheel rollouts:

10, 10, 10

Bodyweight: 91.5 kg (+0.4 kg)
Exhaustion level: 10/10
Rating: Good to great

Comments:

Did my squats in an athletic stance. 120 was wider but looks explosive. Here's the video of it: https://youtube.com/shorts/daXkRzPXIwY?si=IcdN6n9yxVOmsxaP

I got really tired from so many squats, the 110x4 set was pretty good, too. Focus must be on losing weight, since I'm now 31.

Sorry, I meant 41 :D
3
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 17, 2026, 06:52:34 am »
17-01-26

Run -- 9.57k, 1:00:20

Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic
4
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 16, 2026, 05:10:12 pm »
16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately
5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 16, 2026, 07:54:04 am »
- track
-- warm up (incl. strides x 3)
-- 4 x [3 min @ 95% 5k, 1 min jog, 2 min @ 5k, 1 min jog, 1 min @ 102% 5k, 3 min jog]
-- cool down
chilly (-6/22) but not windy. mangled the first rep by accidentally pushing the lap button. so it was more like 1 min @ 95% 5k right into 3 min @ 5k. moron. after that all good, paces were around what they should have been, or a second or two quick. had a hard time keeping pace consistent but averages worked out. had the track to myself so did the third and fourth sets clockwise (opposite normal). RPE 6.5.
6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 15, 2026, 06:35:08 pm »
- run 43:39, 8.06 km
did in the evening rather than morning because i didn't sleep well again. cold and blustery, about -11C/12F with windchill. RPE 2.
7
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 15, 2026, 04:26:14 pm »
15-01-26

Run --
- w/u
- 5k @ ~4:30
- c/d

Total - 9.7k, 49:45

Notes

Just felt like picking up the pace a bit. Not too hard, what iirc nate jenkins calls `fundamental tempo`
8
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 15, 2026, 10:03:48 am »
Gym work 63

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: 10
----------------------
Chinups:

BW x 8
BW x 6

Hip thrusts:

60x10
110x10
110x10
110x10
100x10
60x10

Ab wheel rollouts:

10
10

Some kinetotherapy exercises

Bodyweight: 91.3 kg (same weight)
Exhaustion level: 10/10
Rating: Fine

Comments:

Didn't sleep well, woke up, went back to sleep again, so I didn't feel well today. Found the hip thrusts very tiring systemically, given these conditions. Still, the form was good - I achieved full hip extension/hyperextension on pretty much all the reps, with a small pause at the top, in full extension. Will do some kettlebell overhead presses later on.
9
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 15, 2026, 12:47:31 am »
Jan 4-10 , 2025

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1

Jan  Week 1 of 4 BW 200-204

//lowered top set to 455. too much biking/swimming on weekend with kid is tiring me now

Sun Jan 4

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Jan 5

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Jan 6

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Jan 7

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Jan 8

7:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5 skip
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Dec Jan 9

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Sat Jan 10

6:00 am
Horizontal Leg Press machine - single leg light - medium light x5s
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
10
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 14, 2026, 04:28:08 pm »
14-01-26

AM: Run -- 5.01k, 32:01

PM: RDL, Rev Nord, curls, laterals (1 set each)

Notes

Slept through my alarm in the AM (this happens so rarely!) but squeezed that in regardless. 
Pages: [1] 2 3 ... 10