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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 17, 2025, 05:03:38 pm »
16-12-25

calf raises + lateral + arms + rev nord

17-12-25

45 mins cardio
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 16, 2025, 08:30:50 am »
- run 1:12:12, 13.50 km, w/ 4 x strides down to sub-mile pace
RPE 3. chilly, 20F/-7C, first time wearing fleece on a run this winter. had to slow down in a couple places because the road was covered in ice. balaclava helped in the early going.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 15, 2025, 06:14:55 pm »
15-12-25

60 mins cardio (of which 25 moderate) + some lifting
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 15, 2025, 09:41:15 am »
Gym work 57:

Deadlift (squat rack was occupied by someone doing deadlifts so I did them first with him):

60x5
90x5
110x5
130x5 old age :personal-record:
150x1 old age :personal-record:

Zercher squat:

60x5
60x5
60x5 (felt a lot of pressure in the head from trying to hold the vertical position)

Chinups:

8 (could've done 9, possibly 10, but my neck pain increased after them)

V-grip pulls to chest (horizontal):

70x10
100x8
100x8

Crazy pistols (left leg only, these are when you hold the other foot extended in front of you with the other arm):

5
3
3 (all of them great)

Seated calf raises (very slow tempo):

30x10
30x10

Leg extensions (isometrics):

72 kg x 10 s fully extended, 10 s 20 degrees, 10 s 45 degrees, 10 s 60 degrees, 10 s 90 degrees

Bodyweight: 92.7 kg (+0.6 kg)
Exhaustion level: 10/10

Comments:

I started with the deadlifts and went up to 130x5 and then tried 150x1, which was very difficult and back driven almost 100%. Will not attempt again as it doesn't help me in any way other than as a display of back strength and is dangerous. The Zerchers were difficult in the sense that I get a crazy amount of "head pressure" from them, I probably get very tight abs-wise and create a lot of abdominal pressure which raises my blood pressure or something like this.

The pistols were incredible, even if I can only make them on the left leg only - crazy amount of control and power from the hole. Also did leg extension isometrics in different positions.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 14, 2025, 11:07:14 am »
- run 1:38:44, 17.91 km
RPE 3.5, an easy run but felt like a bit of a slog, especially in the first half. we got an 1-1.5" of snow overnight and it was just above freezing on the run, so snowy/slushy/icy and i guess that upped the difficulty a bit.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 14, 2025, 07:42:39 am »
14-12-25

Cardio x 80 mins, of which 20 running

Notes

Not 100% but feeling decent!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on December 13, 2025, 08:41:44 am »
13-12-25

Cardio--

Run 15 mins, 2.5k [to gym + treadmill, almost 0 pain!]

Stairmaster x 100 flights in 15:41, wrist HR saying 175 avg, with some ventures into the 190s -- hard for me to say if that's accurate, but RR was in the 40s and this felt like a near race effort

30 more mins between easy treadmill incine walking + some slightly higher effort elliptical

Lift --

One Leg 45 degree hip extension
Leg Extension
Cable Row
Pec Deck
OL Calf Raise (+22.5kg -- also less pain than usual here on the left!)
lateral raise

jog home

Notes

nice nice nice, not out of the woods yet but foot feeling a lot better, optimistic that i'll be able to sprinkle in a bit of running and be back to normal soon enough. also felt fit/sharp on the treadmill jog, so feeling good that i'm doing enough to keep fitness

sub 15 for 100 flights would be a `fun` goal -- pretty brutal effort today
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 12, 2025, 03:44:15 pm »
- dreadmill run x 20 mins

- climb x ~an hour

- DB OHP 40s x 5,5

- calf raise 225 x 5,5
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 12, 2025, 03:14:13 pm »
Gym work 56B (upperbody only):

Chinups:

10 :personal-record:
6
3 (yes, the first set really took a lot out of me)

Bench press:

50x10
50x10
50x13 (as many reps as possible)

V-grip pulls to chest:

50x10
50x10

Landmine push press:

bar x 10
bar + 20 x 10
bar + 20 x 10

Then some tricep pulldowns, some small bar biceps, ab machine

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 8.5/10
Rating: Good

Comments:

New old age :personal-record: in the chinups, with 10. Bench was also pretty good, despite my previous workout for the day and 10000+ steps of walking. I could barely lift my arms due to deltoid fatigue in the end.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on December 12, 2025, 12:00:04 pm »
Gym work 56A (lowerbody only):

Hip thrust:

60x8
100x8
120x8
120x8
120x8
100x8
60x10

One-leg landmine deadlift:

20x10 (each leg)

Bodyweight: 92.5 kg (same weight)
Exhaustion level: 9/10
Rating: Good

Comments:

Only did the lowerbody part of the workout since I'm going with a friend later in the evening at the gym again, and will do the upperbody part. Hip thrusts were really good, form and control was much better than in the last hip thrust workout.
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