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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 21, 2026, 04:12:21 pm »
thanks raptor!

- run 38:07, 6.71 km w/ 3 x hill sprints at the end
T+DI 160+, so freaking humid. baby is eating constantly and not sleeping much so neither are we. this phase is supposed to be pretty short and i really hope that's true!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 21, 2026, 01:33:22 pm »
21-07-26

Stairmill workout
- w/u (including ~15 mins running)
- 6 x (1' @ L12 / 1' @ L10)
- 4 x (1' @ L13 / 1' @ L11)
- c/d

60' total

Lift -- OAC partial into eccentric, incline flys, calf raises, dips, rehab

Notes

HR only touched 170 BPM for like 2s, and felt pretty good generally, so pleasantly controlled on the stair part of the workout.

managed a pretty easy partial from ~100 degrees on left, not quite there on right needed a gentle pinky assist to get there, but both were able to control the eccentric even after that. i do my lifting with 0 warmup immediately after the workout, so I like to think that when fresh i could be a bit stronger
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 20, 2026, 03:43:13 pm »
20-07-26

Cardio x 61', 118 HR
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Raptor on July 20, 2026, 03:25:53 pm »
Wow, congrats! 🔥🔥🔥🔥
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 20, 2026, 03:25:11 pm »
Also did 5 sets of 3 reps of chinups + 13000 steps + shooting some hoops, today.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 20, 2026, 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 July 20, 2026, 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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