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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 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
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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. 
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Joe on January 14, 2026, 04:26:45 pm »
Quote from: Raptor on January 14, 2026, 03:52:16 pm
Wouldn't this drive you into the ground neurally speaking?

no
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Raptor on January 14, 2026, 03:52:16 pm »
Wouldn't this drive you into the ground neurally speaking?
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Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on January 14, 2026, 10:24:37 am »
11/5/25 Wednesday
Bench 5x185, 5x195, 5x195, 5x195, 8x185.
Row 12x80, 12x80, 12x80.
Dip 20, 20, 15.

11/6/25 Thursday
Squat 3x185, 1x205, 1x225, 3x205, 5x195, 4x195.
Deadlift 5x185, 5x205, 8x225, 8x225.

11/7/25 Friday
Treadmill 20 mins 1.02 miles

11/11/25 Tuesday BW = 184.8
Deadlift 5x185, 5x205, 5x225, 5x245, 5x255, 5x245.
Leg press 10x320, 12x320, 12x320.

11/12/25 Wednesday BW = 184.0
Treadmill 45 mins 3.51 miles

11/13/25 Thursday
Incline bench 12x120, 12x120, 8x120.
Yates row 12x95, 12x95, 12x95.
Dip 20, 20, 20.

11/18/25 Tuesday BW = 183.4
Treadmill 35 mins 2.75 miles

11/19/25 Wednesday
Treadmill 45 mins 3.53 miles

11/20/25 Thursday
Treadmill 45 mins 3.49 miles

11/21/25 Friday BW = 187.0
Treadmill 35 mins 2.79 miles

11/25/25 Tuesday
Squat 2x185, 1x205, 1x225, 5x205, 5x195,
5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.

11/26/25 Wednesday BW = 187.0
Bench 5x185, 5x205, 5x205, 5x195, 5x195.
Pull up 5, 5, 5, 5.
Dip 20, 20, 20.

12/2/25 Tuesday
Squat 2x185, 2x205, 5x185, 5x185, 5x185, 5x185.

12/3/25 Wednesday
Treadmill 45 mins 3.51 miles

12/4/25 Thursday
OHP 12x105, 12x105, 11x105.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20, 20.

12/5/26 Friday BW = 186.8
Treadmill 45 mins 3.50 miles

12/16/25 Tuesday BW = 186.8
Squat 5x135, 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.

12/17/25 Wednesday
Treadmill 45 mins 3.61 miles

12/18/25 Thursday BW = 184.4
Bench 5x185, 6x185, 7x185, 8x185.
Yates row 12x105, 12x105, 12x105.
Chin up 6, 6, 6.
Dip 20, 20, 20.

12/19/25 Friday
Treadmill 45 mins 3.23 miles

12/23/25 Tuesday
Squat 3x185, 3x195, 5x195, 5x185, 8x185

12/30/25 Tuesday BW = 186.8
Treadmill 45 mins 3.54 miles

12/31/25 Wednesday
OHP 12x95, 12x100, 12x100.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.
Leg raise 20, 20, 20.

1/6/26 Tuesday
Bench 5x185, 5x185, 5x185, 5x185, 5x185.
Row 10x80, 10x80, 10x80.

1/7/26 Wednesday BW = 187.4
Treadmill 45 mins 3.44 miles

1/8/26 Thursday
Squat 5x185, 5x195, 5x205, 3x205, 5x195.
Dumbbell lunge 10x40, 10x40, 10x40.
Ab leg raise 20, 20, 20.

1/9/26 Friday
Treadmill 35 mins 2.01 miles

1/13/26 Tuesday
Squat 5x185, 3x205, 5x195, 5x195.

1/14/26 Wednesday BW= 187.0
Treadmill 45 mins 3.24 miles

Months behind on the log. Still making a go of it.

Definitely missed some days over the last bit. The great news is my body is feeling solid. Just a bit on the chubby side.
6
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 14, 2026, 07:43:43 am »
- track
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.

afternoon

- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.

- squat 205 x 5,5

- calf raise 205 x 6,6

- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.

- KB suitcase hold 32kg x 10s/side

ehhh that was enough today.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 13, 2026, 03:57:27 pm »
13-01-26

Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d

Total - 9.5k, 47:17

45 degree back ext + leg ext + chest press + chest-supported rows

Note

Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.
8
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 13, 2026, 10:00:50 am »
Gym work 62

Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):

bodyweight x 8
65x8 (32.5 kg dumbbells) all time :personal-record:
65x8
65x20s split squat holds

Chinups (with a 5 kg chain around my neck):

3 reps x 9 sets

Landmines (push press + deadlift):

bar x 10
bar+20 x 10

Seated calf raises (slow tempo):

10x10
20x10
20x10

Front plank:

1 min

Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good

Comments:

First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 13, 2026, 07:38:59 am »
- run 1:13:37, 13.67 km
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 12, 2026, 03:41:47 pm »
12-01-26

Run -- 4.29k, 27:38

Notes

had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!
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