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11
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 06, 2025, 11:41:08 am »
06-01-25

Reverse Lunge
115 x 4

Chin
55x7 + 35x8 + BWx8

Incline Fly
25 x 8 + Press 25 x 10+6

Flat Hammer
17.5 x 5

Incline Tris
42.5x11

Notes

Abs like 10/10 sore, probably from bracing for lat prayers.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 05, 2025, 08:55:44 pm »
saturday

- ski x 5.5 hours
cold and windy, windchill was around -9/-23 (air temp ~10/-12). but we layered up and it snowed on the way up - the drive was difficult, especially after dark - so we were fine until the wind really picked up in the afternoon and our faces started to get cold through the balaclavas. still, it was a really fun day.

today

morning:
- ski x 3 hours
conditions perfect: air temp was ~13/-10 and the wind had died all the way down. clear blue skies. and for whatever reason the mountain was not at all busy, we never waited more than 5-6 minutes for a lift. the snow was still nice, no ice which is the great bane of east coast skiing (the relevant subreddit is r/icecoast).

evening:
- jump rope
- mobility
- climb x 45 mins
was pretty dead but figured i'd join my wife at the gym anyway. i stuck to easy climbs for the most part and stopped when my biceps started telling me to cut it out.
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on January 05, 2025, 11:12:11 am »
Jan 5-11, 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. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 2 of 5 BW 204-208

Sun Jan 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did some inclined press on the smith machine while waiting on the squat platform. this movement felt a lot better on the pause/stretch at the bottom ROM. my shoulder got a lot stronger since the last time i used the smith. i went up to 2x45lb and it still did not feel very heavy.
* only reason i'm favoring the seated hammer strength ISO inclined press over this is equipeent availability. there is almost always someone using the only smith in the gym, or a bunch of people will wait on me while i use it. i prefer to take my 2-3min rests so i just use the other machine.

Mon Jan 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Jan 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Jan 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

u]Sat Jan 11[/u]

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 04, 2025, 07:26:55 am »
04-01-25

Good Morning
105 x 8, 6

Rev Nord
25 x 10, 8

Lat Prayer
40 x 9, 6 + 30 x 11

Incline Fly
25 x 7, 5 + 9 presses

Flat Hammer Curl
15 x 14
17.5 x 5

Incline EZ Extension
42.5 x 10, 8

Lateral
22.5 x 12+7+6+4
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 03, 2025, 07:57:02 am »
yesterday

- run 36:30, 6.53 km

going skiing this weekend, leaving at lunch time. if i have time, i'll do a short run later this morning.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 03, 2025, 07:49:59 am »
03-01-25

Run - 5.86km, 33:51s
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 02, 2025, 07:32:52 am »
31-12-24

Run - 5.5k, 30:33

02-01-25

Reverse Lunge
110 x 5, 4

Incline Fly
25 x 6
22.5 x 10 + Inc Press x 11

Chin
65 x 4
55 x 6
40 x 9

Lying Lateral
15 x 10
12.5 x 13
10 x 16

Flat Hammer
15 x 12, 10

Incline EZ Tri Ex
42.5 x 9, 7

Deficit Pushup
+20 x 10
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 01, 2025, 08:24:55 pm »
- treadmill run x 20 mins @ 9:40 pace

- climb x 2 hours
my friend josh came. he's not as strong a climber so we focused on the easier stuff. it was fun, i like to teach and i'm enough better than he is that i actually have some useful feedback and advice to give. got him to the top of his first purple route, which he was happy about.

- push up x 11,10

happy new year!
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on December 31, 2024, 08:01:13 am »
Quote from: Kingfish on December 30, 2024, 08:51:12 pm
corrected the bicep copy.paste tragedy.

lol
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 31, 2024, 07:50:15 am »
- track intervals
-- warm up
-- 800+800+1200+1200+800+800 at between 5k and 10k pace
-- cool down
averaged 4:10 on the first two 800s, 4:11 and 4:04 on the 1200s, and then 3:56 and 3:46 on the final two 800s. still calibrating, i didn't want to go out too hard and i'm pleased that i did both the final two reps in under 20:00 5k pace. as i get fitter and more used to workouts at different paces i'll get more consistent.
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