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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 03:59:01 pm »
- climb x 30 mins

- squat 225 x 5,5

- calf raise 225 x 6,6

- KB SLRDL 20kg x 5,5

- gettin' old circuit
chin ups x 10,9; spiderman push ups x 5,5; did the L-sits on my fingertips, which made it easier.

- TTB x 5,5
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 03:56:41 pm »
19-01-26

Cardio x 45 mins [jog to gym, 20 mins elliptical, 10 mins row, jog home]

Lift - cable row, machine chest press

Notes

Left foot a little sore and just generally a little ricketty feeling this morning, so opted for some lower impact stuff. Run tmrw.
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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Dreyth on Today at 11:39:45 am »
Quote from: Raptor on January 14, 2026, 03:52:16 pm
Wouldn't this drive you into the ground neurally speaking?

Im able to improve even the last lift of the day. So even if it does, i’m still gaining on all lifts

I also have ample rest between workouts now. This is a nice change up to put on some size before i decide to lean more towards strength work again

Let me tell you it feels amazing to train to failure yet leave the gym with energy. The endorphins hit different. When i beat myself up too much with many sets and a longer workout, cortisol rises. Or at least thats what i think it is. It rises to the point where i cant even stand to have my headphones in my ear. I need to take them out and stop listening to whatever lecture was on. I get stressed similar to the feeling of being overwhelmed with work or school
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on Today at 12:02:48 am »
Jan 11-17 , 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 2 of 4 BW 200-204

Sun Jan 11

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 12

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 13

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 14

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 15

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 16

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 17

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 315-315-315,405-475
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

* did a back to back 475 and now i'm back again to 455s. my little 6yr old can bike for 10+ miles now on hilly trails.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 18, 2026, 06:30:40 pm »
- run 2:09:08, 23.03 km
took the hillier and more technical trail toward the beginning, which slowed down overall average pace quite a bit. 443m/1453' of elevation gain, or a bit over 100'/mile. RPE 5. as these get longer and faster, i need to start taking some fuel with me. even at this distance it wouldn't hurt, although i don't need it.

84+ km for the week, nice. down week this coming week, then will be pushing past 90 and then 100 over the following two weeks. let's go.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 18, 2026, 11:30:18 am »
18-01-26

Run -- 4k easy, 2k moderate [4:47, 4:40], 1k easy, 2k moderate [4:44, 4:32], cd

10.5k, 57:47 total

Lift -- curls, laterals

Notes

Slowly building back the volume while aiming to keep the intensity back. 5.5 hours on feet/56k on the week.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 17, 2026, 03:38:09 pm »
- run 1:15:19, 13.67 km
deliberately slowed down just a bit. a few little tweaks along the way, i'll do tomorrow's long run as planned but it's good that the upcoming week is a deload. RPE 3.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 17, 2026, 10:05:48 am »
Gym work 64

Bird dogs: DND
Dead bugs: DND
Ab wheel rollouts: DND
----------------------
Medium bar squat (athletic stance):

50x6
80x6
100x6
120x2 (could've done 3 but difficult)
110x4 (could've done 5-6 but difficult)
100x6
80x6 (explosive)

Dumbbell bench press:

40x10 (20 kg dumbbells)
40x6 (tired)

Leg curls:

80x10
80x3++72x2++64x2++56x3++48x3

Suitcase carries (4 laps back and forth in the gym, about 30s of carry):

25x4 laps

Kneeling ab wheel rollouts:

10, 10, 10

Bodyweight: 91.5 kg (+0.4 kg)
Exhaustion level: 10/10
Rating: Good to great

Comments:

Did my squats in an athletic stance. 120 was wider but looks explosive. Here's the video of it: https://youtube.com/shorts/daXkRzPXIwY?si=IcdN6n9yxVOmsxaP

I got really tired from so many squats, the 110x4 set was pretty good, too. Focus must be on losing weight, since I'm now 31.

Sorry, I meant 41 :D
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 17, 2026, 06:52:34 am »
17-01-26

Run -- 9.57k, 1:00:20

Lift -- Chins, Dips, OL Calf Raise, RDL, Reverse Nordic
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 16, 2026, 05:10:12 pm »
16-01-26

Run -- 58.08k, 58:11

Notes

real plodding hours there lol. sleep has been awful lately
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