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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 06:46:01 am »back in "fresh," i think i need to stop checking that chart because it's giving me anxiety, lol 
Recent Posts
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 19, 2026, 06:59:55 pm »April 2026
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
will upate log with less detail but still capture the workout so i know what goals to aim for next.
2x/day workout- am+pm
1. squats. paused reps 315-365-405
2. upper body vertical pull
a. hammer strength one arm pulldowns. 2x45lb, 2x+25lb, 2x+35lb, 3x45lb x3-5reps
b. weighted chin ups (halfway between neutral and supinated grip) +60lb x5
3. upper body horizontal pull on functional trainer, one arm rows with non working arm braced on opposite station. x5-8 reps
4. upper body horizontal push - hammer strength inclined press machine. 1x45lb+25lb, 1x45lb+35lb, 1x45lb+35lb+25lb, 2x45lb+25lb, 2x45lb+35lb, 3x45lb. x3-5reps
5. bicep - one arm bicep curl machine (arms on preacher bench). 40-50-60-70lb x3-5 reps
6. tricep - standing tricep overhead extensions on cable station with mustache bar or v-bar. 90-100-120-135-150-165-180 x3-5 reps
7. abs - weighted situps on GHR bench with cable resistance using tricep rope behind the head, #6-7-8. x5-8 reps
8. seated calf raises, 1x45lb+35lb, 2x45lb, x5-8 reps
bw in the low 190s. BF at 10-12%. not attempting anything 405+ on the squat. i will burn out so fast. cut BF% for the march/april thailand+philippines vacation by consuming bwx12 in kcal, maintenance at bwx14 kcal.
thailand march 2026 with family
me and sister at the gym at 4am.
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
will upate log with less detail but still capture the workout so i know what goals to aim for next.
2x/day workout- am+pm
1. squats. paused reps 315-365-405
2. upper body vertical pull
a. hammer strength one arm pulldowns. 2x45lb, 2x+25lb, 2x+35lb, 3x45lb x3-5reps
b. weighted chin ups (halfway between neutral and supinated grip) +60lb x5
3. upper body horizontal pull on functional trainer, one arm rows with non working arm braced on opposite station. x5-8 reps
4. upper body horizontal push - hammer strength inclined press machine. 1x45lb+25lb, 1x45lb+35lb, 1x45lb+35lb+25lb, 2x45lb+25lb, 2x45lb+35lb, 3x45lb. x3-5reps
5. bicep - one arm bicep curl machine (arms on preacher bench). 40-50-60-70lb x3-5 reps
6. tricep - standing tricep overhead extensions on cable station with mustache bar or v-bar. 90-100-120-135-150-165-180 x3-5 reps
7. abs - weighted situps on GHR bench with cable resistance using tricep rope behind the head, #6-7-8. x5-8 reps
8. seated calf raises, 1x45lb+35lb, 2x45lb, x5-8 reps
bw in the low 190s. BF at 10-12%. not attempting anything 405+ on the squat. i will burn out so fast. cut BF% for the march/april thailand+philippines vacation by consuming bwx12 in kcal, maintenance at bwx14 kcal.
thailand march 2026 with family
me and sister at the gym at 4am.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on April 19, 2026, 12:16:38 pm »man when was the last time you went a day without squatting 405?
no idea. i started this log from terminalvertical.com squatting 405 already. lol.
Logged in to say thats absurd
I was like 14 back then
it really is.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 19, 2026, 12:15:26 pm »- run 1:07:22, 12.90 km
30 degrees colder than yesterday and raining. legs felt good, calves less tight than they have in days.
- run/walk 18:08, 2.10 km
with my mom, who is trying to get back into running at age 70! she signed up for a 5k in late may. proud of her.
30 degrees colder than yesterday and raining. legs felt good, calves less tight than they have in days.
- run/walk 18:08, 2.10 km
with my mom, who is trying to get back into running at age 70! she signed up for a 5k in late may. proud of her.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 19, 2026, 10:38:21 am »man when was the last time you went a day without squatting 405?
no idea. i started this log from terminalvertical.com squatting 405 already. lol.
Logged in to say thats absurd
I was like 14 back then
there was a time you were stronger with 405 than me when you took a vid of a 405x5
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Dreyth on April 19, 2026, 10:27:11 am »man when was the last time you went a day without squatting 405?
no idea. i started this log from terminalvertical.com squatting 405 already. lol.
Logged in to say thats absurd
I was like 14 back then
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 19, 2026, 07:32:22 am »19-04-26
AM
Run -- 17.64k, 1:41:29
PM
Chins, Dips, RDLs, OL Calfs, Rev Nord, Curls, Laterals
Notes
Thought I'd be feeling bad after yesterday since legs felt pretty worn out, but nope, instead this was the best long run I've ever had. 5:45 avg pace, 129 avg hr.
will try to do some lifting this afternoon
eta: got the lifting in -- feels so much better doing it separated out
AM
Run -- 17.64k, 1:41:29
PM
Chins, Dips, RDLs, OL Calfs, Rev Nord, Curls, Laterals
Notes
Thought I'd be feeling bad after yesterday since legs felt pretty worn out, but nope, instead this was the best long run I've ever had. 5:45 avg pace, 129 avg hr.
will try to do some lifting this afternoon
eta: got the lifting in -- feels so much better doing it separated out
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on April 19, 2026, 02:48:34 am »oh dang, wonder if they're training up a level 7 chatbot
yeah exactly 🤣
im going to ask some vertical jump questions to alexa tomorrow.. 🤣
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on April 18, 2026, 03:00:29 pm »oh dang, wonder if they're training up a level 7 chatbot
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 18, 2026, 02:44:18 pm »- MP intervals
-- warm up
-- 2 x [3 km @ ~marathon effort, 1 km jog]
-- cool down
hot today, T+DI 140. ran by feel. first set averaged 4:34, second 4:29. Rx was a 13 km progression run but (1) i've never gotten the hang of those and (2) couldn't be bothered to drive down to the flat course.
intervals.icu fitness graph has me dipping into "fresh," which i was afraid of, but i'll just stick to the plan and hopefully be sharp next sunday.
weather for race day looks like it'll be in the low 50s/~11 and partly cloudy. that's on the warm side of what i've been hoping for but could be worse. fingers crossed it's at least that good!
-- warm up
-- 2 x [3 km @ ~marathon effort, 1 km jog]
-- cool down
hot today, T+DI 140. ran by feel. first set averaged 4:34, second 4:29. Rx was a 13 km progression run but (1) i've never gotten the hang of those and (2) couldn't be bothered to drive down to the flat course.
intervals.icu fitness graph has me dipping into "fresh," which i was afraid of, but i'll just stick to the plan and hopefully be sharp next sunday.
weather for race day looks like it'll be in the low 50s/~11 and partly cloudy. that's on the warm side of what i've been hoping for but could be worse. fingers crossed it's at least that good!