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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on Today at 07:25:21 pm »oh nice! 95 end to end, pretty much.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on Today at 04:24:32 pm »RIP gizmo.
thanks man :|
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thanks for bringing the site back up!
np!! was driving me nuts not being able to get the site back up.
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where did you go?
road trip to Maine and back! maine was definitely impressive. did love it out there
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on Today at 04:04:46 pm »RIP gizmo. thanks for bringing the site back up!
where did you go?
where did you go?
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on Today at 04:04:04 pm »last week: ran five days but only one SubT workout due to baby. highlight was that i decided to do a 2-mile time trial on saturday morning and ran 11:44, which is significantly faster than i thought i'd go, especially since T+DI was 145.
monday
- SubT 3x10 mins
tuesday
- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.
today
- SubT54x6 mins
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.
eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.
monday
- SubT 3x10 mins
tuesday
- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.
today
- SubT
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.
eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on Today at 12:55:44 pm »03-08-26
cardio x 64'
04-08-26
cardio x 59'
usual lifting
05-08-26
cardio x 61'
two days off recovering from migraine
08-08-26
Run - 5 x 1k' [~4:02 avg]
Gym cardio - 5 x 5'
Lift - chins + planche stuff
09-08-26
Run - 9.3k, 1h2m
gym cardio - 55'
lift - BSS (70kg), RDL (140kg), Rev Nord, calves
10-08-26
cardio x 63'
11-08-26
Cardio - was like 21' hard on stairmaster (10 @ 12, 8 @ 13, 3 @ 14 or something?) + 8'30" hard on elliptical, 1 hour total
Lift - calves, one set each OAC/DB planche
12-08-26
Run - 6.47k, 44:47
Bike x 21'
Notes
two consecutive days off for the first time this year. was message stressed from work and developed a migraine and the after-effects just wiped me out. had a few days off this week and feeling a lot better.
probably should have keep run shorter but there ya go. things are progressing nicely. just need to stay patient + keep up with the calf raises. at least 2x a week for the rest of time
might trial doing my workouts workouts tue/fri/sun this week
cardio x 64'
04-08-26
cardio x 59'
usual lifting
05-08-26
cardio x 61'
two days off recovering from migraine
08-08-26
Run - 5 x 1k' [~4:02 avg]
Gym cardio - 5 x 5'
Lift - chins + planche stuff
09-08-26
Run - 9.3k, 1h2m
gym cardio - 55'
lift - BSS (70kg), RDL (140kg), Rev Nord, calves
10-08-26
cardio x 63'
11-08-26
Cardio - was like 21' hard on stairmaster (10 @ 12, 8 @ 13, 3 @ 14 or something?) + 8'30" hard on elliptical, 1 hour total
Lift - calves, one set each OAC/DB planche
12-08-26
Run - 6.47k, 44:47
Bike x 21'
Notes
two consecutive days off for the first time this year. was message stressed from work and developed a migraine and the after-effects just wiped me out. had a few days off this week and feeling a lot better.
probably should have keep run shorter but there ya go. things are progressing nicely. just need to stay patient + keep up with the calf raises. at least 2x a week for the rest of time
might trial doing my workouts workouts tue/fri/sun this week
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 11, 2026, 02:12:30 pm »Gym work 94
Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15
Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.
Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15
Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)
Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 11, 2026, 02:11:18 pm »Gym work 93 (groin injury)
Forward lunges: 20 kg dumbbells x 10 x 2
Dumbbell BSSs: 20 kg dumbbells x 10 x 2
Landmine push press: barx10, bar+10kgx10, bar+20kgx10 (each arm)
Landmine deadlifts: bar+20kgx10, bar+30kgx10 (each leg)
Chinups: 5, 5, 5
Hip thrust: 60x10, 90x5, 120x5, 150x4 (hamstrings cramping, most likely due to landmine deadlift fatigue), 120x5, 90x10 (high speed), 60x5
Workout time: 21:45-22:45
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (-0.1 kg)
Comments: Still injured, but felt much better. This later in the night workouts are always better than the ones during the day. For some reason I'm more "awake" at this hour, probably because I go to sleep so late (around 3 AM) and wake up at 11 AM, so maybe this schedule fits me better and I'm actually in a more active state later in the day. Still, 150x4 in the hip thrust after heavy landmine deadlifts is pretty good.
Forward lunges: 20 kg dumbbells x 10 x 2
Dumbbell BSSs: 20 kg dumbbells x 10 x 2
Landmine push press: barx10, bar+10kgx10, bar+20kgx10 (each arm)
Landmine deadlifts: bar+20kgx10, bar+30kgx10 (each leg)
Chinups: 5, 5, 5
Hip thrust: 60x10, 90x5, 120x5, 150x4 (hamstrings cramping, most likely due to landmine deadlift fatigue), 120x5, 90x10 (high speed), 60x5
Workout time: 21:45-22:45
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (-0.1 kg)
Comments: Still injured, but felt much better. This later in the night workouts are always better than the ones during the day. For some reason I'm more "awake" at this hour, probably because I go to sleep so late (around 3 AM) and wake up at 11 AM, so maybe this schedule fits me better and I'm actually in a more active state later in the day. Still, 150x4 in the hip thrust after heavy landmine deadlifts is pretty good.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on August 11, 2026, 01:15:58 am »goats are so funny, that one gets whacked in the head and without missing a beat starts eating the thing that just whacked it in the head.
yeah lmao. they are nuts. crack me up all day long
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glad you're happy down there, adarq! how are the silkies themselves?
the terriers? only got one now. gizmo passed last year :< got a nice gravesite for him on the property.
james still doing ok! he's a tank hah
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on August 11, 2026, 01:13:16 am »sorry everyone... first road trip in like decades and i didn't bring laptop.. and this site experiences a rare issue. couldn't do anything.
back now.. so should be working again. need to take measures to prevent that in the future
fawk
back now.. so should be working again. need to take measures to prevent that in the future
fawk
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 02, 2026, 01:16:12 pm »- run 1:24:07, 15.07 km
just adding a little distance. wife expressed some concern at long runs getting too long and leaving her too much time with baby. need to be careful and considerate, occurred to me on my run today to downshift the A race this fall to a half so that long runs don't have to be quite as long.
just adding a little distance. wife expressed some concern at long runs getting too long and leaving her too much time with baby. need to be careful and considerate, occurred to me on my run today to downshift the A race this fall to a half so that long runs don't have to be quite as long.