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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 28, 2026, 07:36:25 pm »
- treadmill workout
-- warm up
-- 7 miles @ 85% of 5k pace (4:29/km)
-- cool down
8 miles total. RPE 6 but mainly because of the extra psychological load of treadmill monotony. i did listen to a podcast and a half, which helped a bit. saw a couple people running outside and am slightly tempted. but then even walking around is still slippery and unpredictable and it's just not worth the risk of getting hurt.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 28, 2026, 04:10:25 pm »
28-01-26

Run -- 6.33k in 35:58
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on January 28, 2026, 11:05:28 am »
just realized that kids born the day you started your daily squat streak are in high school now.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 28, 2026, 07:46:07 am »
yesterday

- dreadmill run x 34 mins

- gettin' old strength circuit

- DB SLRDL 50 x 5,5

- dreadmill run x 30 mins

breaking up the run into two parts makes it much more tolerable. did "hill" sessions for both, which also helps break up the monotony. RPE 3 on the first one and 4 on the second one, which is a little too much for easy day, but i was feeling impatient.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 28, 2026, 03:14:10 am »
Jan 18-24, 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 3 of 4 BW 200-204

Sun Jan 18

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 19

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 20

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 21

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 22

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 Jan 23

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 315-315-315,405-475
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 24

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: Raptor's log
« Last post by LBSS on January 27, 2026, 04:45:03 pm »
oh shit i missed that it was your birthday! happy birthday, young fella!  :almostascoolasnyancat:
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 27, 2026, 04:04:50 pm »
27-01-26

Run --
- w/u
- 5 x (1k on / 300m steady) [4:25 avg on, 4:55 off]
- c/d

9.75k, 50:31

Lift -- RDL, Nord, curls

Notes

Meant to be 3 x 1.7 on 0.3 off but i messed up inputting that to my watch, it seems, so winged it a bit.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 26, 2026, 06:40:55 pm »
migraine lingered throughout the day today but went away enough by evening to take a short walk. outdoor running is going to be challenging to impossible as long as this ice stays. where it's plowed/shoveled, it's okay, but people are inconsiderate about the latter and the former is really only effective on the main roads, in single lanes. alternating between postholing through dense, icy snow and sharing the road with drivers who have no idea how to winter drive, even if there are fewer than usual, seems like a recipe for disaster.

will try to get to the gym tomorrow and just bring headphones and grit my teeth through an hour-plus on the dreadmill. gonna shop for one, too, wife is also agitating for us to get one so she can more quickly return to running.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 26, 2026, 03:45:08 pm »
26-01-26

Run -- 5.08k, 34:57

Lift -- Chins, dips

Notes

Feet a little sore so kept it short.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 26, 2026, 08:14:58 am »
saturday

- ski x 6 hours
shaking the rust off. felt pretty good by the end of the day. also, first time in my new boots. they were uncomfortable in the morning, even making my right foot fall asleep a little. but after i took a break to readjust things, they were fine. and when i took them off i realized they had become more comfortable than any rental boots i've ever had. guess they're just breaking in.

we meant to ski sunday, too, but the snowstorm turned into an ice storm instead, so we just left for home in the morning. ended up with a migraine yesterday afternoon that's kind of lingering now on monday morning.

the snow/ice at home is gonna be a problem for running.
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