21
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 20, 2025, 08:51:15 am »just after midnight, completed my 39th circumsolar orbit. 
Recent Posts
22
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 19, 2025, 03:35:53 pm »19-11-25
Run -- 5.44k, 38:49
Lift --
chins
dips
Notes
oof. maybe i'm just training a bit too much, idk
Run -- 5.44k, 38:49
Lift --
chins
dips
Notes
oof. maybe i'm just training a bit too much, idk
23
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 19, 2025, 09:04:16 am »Gym work 49:
Hip thrust:
60x6
100x6
130x6
160x5 (difficult), ties all time
130x6
100x10
60x10
Bench press:
20x10
20x10
50x10
50x10
50x10 (difficult)
Nordic curls:
5
5
One-leg jump iso hold:
10s each leg
Chinups:
7
Bodyweight: 91.4 kg (+0.3 kg)
Exhaustion level: 9.5/10
Comments:
Started with hip thrusts, could do them much better than after squats. 160x5 ties all time. Some lower back engagement in them, though, at the heaviest of weights. Probably makes sense to stay with a lower weight and focus on the proper movement. In tbe bench press I could do again 50x10x3, so will use 52.5 kg the next time.
Chinups were good with a single set of 7 and could've done 8-9. Considering they're coming after so much effort, I'm happy. Nordic curls were difficult due to no equipment and where I do them there's something that presses into my Achilles so I might need to stop doing them and do leg curls instead. Will see.
PS. I think I have a virus so I must be happy with this workout, given this.
Hip thrust:
60x6
100x6
130x6
160x5 (difficult), ties all time
130x6
100x10
60x10
Bench press:
20x10
20x10
50x10
50x10
50x10 (difficult)
Nordic curls:
5
5
One-leg jump iso hold:
10s each leg
Chinups:
7
Bodyweight: 91.4 kg (+0.3 kg)
Exhaustion level: 9.5/10
Comments:
Started with hip thrusts, could do them much better than after squats. 160x5 ties all time
. Some lower back engagement in them, though, at the heaviest of weights. Probably makes sense to stay with a lower weight and focus on the proper movement. In tbe bench press I could do again 50x10x3, so will use 52.5 kg the next time.Chinups were good with a single set of 7 and could've done 8-9. Considering they're coming after so much effort, I'm happy. Nordic curls were difficult due to no equipment and where I do them there's something that presses into my Achilles so I might need to stop doing them and do leg curls instead. Will see.
PS. I think I have a virus so I must be happy with this workout, given this.
24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 19, 2025, 07:44:22 am »- track workout
-- warm up
-- 3 x [1 km @ HM-->10k pace w/ 400m jogging rest]
-- extended cool down
Rx today was 5 x 1k @ 5k pace, but obviously with the race this weekend i dialed that way back. legs feeling good, nothing hurts.
-- warm up
-- 3 x [1 km @ HM-->10k pace w/ 400m jogging rest]
-- extended cool down
Rx today was 5 x 1k @ 5k pace, but obviously with the race this weekend i dialed that way back. legs feeling good, nothing hurts.
25
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 18, 2025, 04:00:18 pm »18-11-25
Run --
w/u
2 x (10' on / 2' off) @ 4:27, 3 x (3'30" on / 1' off) @ 4:16
c/d
Total -- 11.36k, 1:00:10
Notes
hr strap has been awful lately, not idea what's going on with it.
1C this am...i am not equipped for this clothing wise i think. need some better tops.
Run --
w/u
2 x (10' on / 2' off) @ 4:27, 3 x (3'30" on / 1' off) @ 4:16
c/d
Total -- 11.36k, 1:00:10
Notes
hr strap has been awful lately, not idea what's going on with it.
1C this am...i am not equipped for this clothing wise i think. need some better tops.
26
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by LBSS on November 18, 2025, 07:59:39 am »* another kid in headphones just carelessly removed plates on one side of my squat bar probably assuming that it is the weight storage pegs. can't even stop him by shouting because he was blasting his music. this is not an isolated. a few weeks ago someone had an accident there the same way because i was in the bathroom between sets.
the fuck?
27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on November 18, 2025, 07:58:02 am »i actually have a call with him tonight to talk through my prospective marathon training for winter/spring!
- run 36:52, 6.99 km
just keeping the juices flowing a bit. chilly this morning, just below freezing.
- run 36:52, 6.99 km
just keeping the juices flowing a bit. chilly this morning, just below freezing.
28
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on November 17, 2025, 10:49:11 pm »Nov 16-22, 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
Oct Week 3 of 4 BW 200-204
Sun Nov 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
2:00 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
Mon Nov 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
6:00 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
* another kid in headphones just carelessly removed plates on one side of my squat bar probably assuming that it is the weight storage pegs. can't even stop him by shouting because he was blasting his music. this is not an isolated. a few weeks ago someone had an accident there the same way because i was in the bathroom between sets.
Tue Nov 18
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 315-315-315,405-475
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
Wed Nov 19
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 315-315-315,405-475
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
Thur Nov 20
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 315-315-315,405-475
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
Fri Nov 21
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 315-315-315,405-475
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 Nov 22
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
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
Oct Week 3 of 4 BW 200-204
Sun Nov 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
2:00 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
Mon Nov 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
6:00 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
* another kid in headphones just carelessly removed plates on one side of my squat bar probably assuming that it is the weight storage pegs. can't even stop him by shouting because he was blasting his music. this is not an isolated. a few weeks ago someone had an accident there the same way because i was in the bathroom between sets.
Tue Nov 18
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 315-315-315,405-475
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
Wed Nov 19
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 315-315-315,405-475
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
Thur Nov 20
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 315-315-315,405-475
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
Fri Nov 21
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 315-315-315,405-475
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 Nov 22
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
29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on November 17, 2025, 03:55:44 pm »just finished john davis's (the runningwritings guy) book marathon excellence. really liked it, much more than daniels or pfitzinger. gonna take his suggestion to start rating workouts by RPE, just to get in the habit. thinking more seriously about a late spring marathon, and will definitely follow one of his plans if i decide to go for it.
been reading this too and it's definitely the best running (training) book i've read by a (forgive the pun) big distance
30
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on November 17, 2025, 03:55:08 pm »17-11-25
Run -- 7.12k, 44:50
Lift --
chins
dips
Run -- 7.12k, 44:50
Lift --
chins
dips