21
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Joe on January 14, 2026, 04:26:45 pm »Wouldn't this drive you into the ground neurally speaking?
no
Recent Posts
no
22
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Raptor on January 14, 2026, 03:52:16 pm »Wouldn't this drive you into the ground neurally speaking?
23
Progress Journals & Experimental Routines / Re: Loopie's Log
« Last post by LoopieMclooperson on January 14, 2026, 10:24:37 am »11/5/25 Wednesday
Bench 5x185, 5x195, 5x195, 5x195, 8x185.
Row 12x80, 12x80, 12x80.
Dip 20, 20, 15.
11/6/25 Thursday
Squat 3x185, 1x205, 1x225, 3x205, 5x195, 4x195.
Deadlift 5x185, 5x205, 8x225, 8x225.
11/7/25 Friday
Treadmill 20 mins 1.02 miles
11/11/25 Tuesday BW = 184.8
Deadlift 5x185, 5x205, 5x225, 5x245, 5x255, 5x245.
Leg press 10x320, 12x320, 12x320.
11/12/25 Wednesday BW = 184.0
Treadmill 45 mins 3.51 miles
11/13/25 Thursday
Incline bench 12x120, 12x120, 8x120.
Yates row 12x95, 12x95, 12x95.
Dip 20, 20, 20.
11/18/25 Tuesday BW = 183.4
Treadmill 35 mins 2.75 miles
11/19/25 Wednesday
Treadmill 45 mins 3.53 miles
11/20/25 Thursday
Treadmill 45 mins 3.49 miles
11/21/25 Friday BW = 187.0
Treadmill 35 mins 2.79 miles
11/25/25 Tuesday
Squat 2x185, 1x205, 1x225, 5x205, 5x195,
5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.
11/26/25 Wednesday BW = 187.0
Bench 5x185, 5x205, 5x205, 5x195, 5x195.
Pull up 5, 5, 5, 5.
Dip 20, 20, 20.
12/2/25 Tuesday
Squat 2x185, 2x205, 5x185, 5x185, 5x185, 5x185.
12/3/25 Wednesday
Treadmill 45 mins 3.51 miles
12/4/25 Thursday
OHP 12x105, 12x105, 11x105.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20, 20.
12/5/26 Friday BW = 186.8
Treadmill 45 mins 3.50 miles
12/16/25 Tuesday BW = 186.8
Squat 5x135, 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.
12/17/25 Wednesday
Treadmill 45 mins 3.61 miles
12/18/25 Thursday BW = 184.4
Bench 5x185, 6x185, 7x185, 8x185.
Yates row 12x105, 12x105, 12x105.
Chin up 6, 6, 6.
Dip 20, 20, 20.
12/19/25 Friday
Treadmill 45 mins 3.23 miles
12/23/25 Tuesday
Squat 3x185, 3x195, 5x195, 5x185, 8x185
12/30/25 Tuesday BW = 186.8
Treadmill 45 mins 3.54 miles
12/31/25 Wednesday
OHP 12x95, 12x100, 12x100.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.
Leg raise 20, 20, 20.
1/6/26 Tuesday
Bench 5x185, 5x185, 5x185, 5x185, 5x185.
Row 10x80, 10x80, 10x80.
1/7/26 Wednesday BW = 187.4
Treadmill 45 mins 3.44 miles
1/8/26 Thursday
Squat 5x185, 5x195, 5x205, 3x205, 5x195.
Dumbbell lunge 10x40, 10x40, 10x40.
Ab leg raise 20, 20, 20.
1/9/26 Friday
Treadmill 35 mins 2.01 miles
1/13/26 Tuesday
Squat 5x185, 3x205, 5x195, 5x195.
1/14/26 Wednesday BW= 187.0
Treadmill 45 mins 3.24 miles
Months behind on the log. Still making a go of it.
Definitely missed some days over the last bit. The great news is my body is feeling solid. Just a bit on the chubby side.
Bench 5x185, 5x195, 5x195, 5x195, 8x185.
Row 12x80, 12x80, 12x80.
Dip 20, 20, 15.
11/6/25 Thursday
Squat 3x185, 1x205, 1x225, 3x205, 5x195, 4x195.
Deadlift 5x185, 5x205, 8x225, 8x225.
11/7/25 Friday
Treadmill 20 mins 1.02 miles
11/11/25 Tuesday BW = 184.8
Deadlift 5x185, 5x205, 5x225, 5x245, 5x255, 5x245.
Leg press 10x320, 12x320, 12x320.
11/12/25 Wednesday BW = 184.0
Treadmill 45 mins 3.51 miles
11/13/25 Thursday
Incline bench 12x120, 12x120, 8x120.
Yates row 12x95, 12x95, 12x95.
Dip 20, 20, 20.
11/18/25 Tuesday BW = 183.4
Treadmill 35 mins 2.75 miles
11/19/25 Wednesday
Treadmill 45 mins 3.53 miles
11/20/25 Thursday
Treadmill 45 mins 3.49 miles
11/21/25 Friday BW = 187.0
Treadmill 35 mins 2.79 miles
11/25/25 Tuesday
Squat 2x185, 1x205, 1x225, 5x205, 5x195,
5x185, 5x185.
Dumbbell lunge 11x40, 11x40, 11x40.
11/26/25 Wednesday BW = 187.0
Bench 5x185, 5x205, 5x205, 5x195, 5x195.
Pull up 5, 5, 5, 5.
Dip 20, 20, 20.
12/2/25 Tuesday
Squat 2x185, 2x205, 5x185, 5x185, 5x185, 5x185.
12/3/25 Wednesday
Treadmill 45 mins 3.51 miles
12/4/25 Thursday
OHP 12x105, 12x105, 11x105.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20, 20.
12/5/26 Friday BW = 186.8
Treadmill 45 mins 3.50 miles
12/16/25 Tuesday BW = 186.8
Squat 5x135, 5x185, 5x195, 5x195, 5x195.
Deadlift 5x185, 5x205, 8x225, 8x225, 8x225.
12/17/25 Wednesday
Treadmill 45 mins 3.61 miles
12/18/25 Thursday BW = 184.4
Bench 5x185, 6x185, 7x185, 8x185.
Yates row 12x105, 12x105, 12x105.
Chin up 6, 6, 6.
Dip 20, 20, 20.
12/19/25 Friday
Treadmill 45 mins 3.23 miles
12/23/25 Tuesday
Squat 3x185, 3x195, 5x195, 5x185, 8x185
12/30/25 Tuesday BW = 186.8
Treadmill 45 mins 3.54 miles
12/31/25 Wednesday
OHP 12x95, 12x100, 12x100.
Pull up 6, 6, 6, 6.
Dip 20, 20, 20.
Leg raise 20, 20, 20.
1/6/26 Tuesday
Bench 5x185, 5x185, 5x185, 5x185, 5x185.
Row 10x80, 10x80, 10x80.
1/7/26 Wednesday BW = 187.4
Treadmill 45 mins 3.44 miles
1/8/26 Thursday
Squat 5x185, 5x195, 5x205, 3x205, 5x195.
Dumbbell lunge 10x40, 10x40, 10x40.
Ab leg raise 20, 20, 20.
1/9/26 Friday
Treadmill 35 mins 2.01 miles
1/13/26 Tuesday
Squat 5x185, 3x205, 5x195, 5x195.
1/14/26 Wednesday BW= 187.0
Treadmill 45 mins 3.24 miles
Months behind on the log. Still making a go of it.
Definitely missed some days over the last bit. The great news is my body is feeling solid. Just a bit on the chubby side.
24
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 14, 2026, 07:43:43 am »- track
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.
afternoon
- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.
- squat 205 x 5,5
- calf raise 205 x 6,6
- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.
- KB suitcase hold 32kg x 10s/side
ehhh that was enough today.
-- warm up
-- 6 x [1200m @ 90-92% of 5k pace, 200m jog]
-- cool down
was supposed to be 1 minute rests but i fucked up programming the workout in my watch so ended up doing the whole thing on the fly. meant reps were more like 1220-1230m, and pace was a little quick. 90-92% of my 5k pace is 4:15-4:20/km, and reps were more like 4:10-4:14. RPE 6, though, so i wasn't over-pushing.
afternoon
- climb x 15 mins
just a few yellows and reds (easiest) to warm up. more fun than jumping rope.
- squat 205 x 5,5
- calf raise 205 x 6,6
- gettin' old circuit
only one time through, started to feel weird. i think i'm just tired. didn't sleep well last night.
- KB suitcase hold 32kg x 10s/side
ehhh that was enough today.
25
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 13, 2026, 03:57:27 pm »13-01-26
Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d
Total - 9.5k, 47:17
45 degree back ext + leg ext + chest press + chest-supported rows
Note
Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.
Run -
-- w/u
-- 3 x (1.4k @ 4:08, 0.6k @ 4:55)
-- c/d
Total - 9.5k, 47:17
45 degree back ext + leg ext + chest press + chest-supported rows
Note
Solid! I like these steady-effort-rest variations. Will try to progress this 0.1k more hard/0.1k less steady then speed up one or other of them.
26
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 13, 2026, 10:00:50 am »Gym work 62
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):
bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds
Chinups (with a 5 kg chain around my neck):
3 reps x 9 sets
Landmines (push press + deadlift):
bar x 10
bar+20 x 10
Seated calf raises (slow tempo):
10x10
20x10
20x10
Front plank:
1 min
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Dumbbell BSS (each leg):
bodyweight x 8
65x8 (32.5 kg dumbbells) all time
65x8
65x20s split squat holds
Chinups (with a 5 kg chain around my neck):
3 reps x 9 sets
Landmines (push press + deadlift):
bar x 10
bar+20 x 10
Seated calf raises (slow tempo):
10x10
20x10
20x10
Front plank:
1 min
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
First time doing the BSS with 32.5 kg dumbbells, could've done 10 each set but the problem is that I get very tired doing them. Chinups were so-so, but first time doing them with a 5 kg chain, so not going to complain, especially coming after those heavy BSSs.
27
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 13, 2026, 07:38:59 am »- run 1:13:37, 13.67 km
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.
left a little earlier than usual, before 6. so the run was mostly in the dark, including the stretch in the park, and i was mostly alone. it was nice, cool feeling. RPE 3.
28
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on January 12, 2026, 03:41:47 pm »12-01-26
Run -- 4.29k, 27:38
Notes
had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!
Run -- 4.29k, 27:38
Notes
had a pretty bad cold since sat eve and this was all i had energy for this morning. feeling mostly better now. just want to get a proper run of training in!
29
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on January 11, 2026, 11:49:31 am »- run 1:54:46, 21.25 km
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.
right plantar flexor came and went but never bad.
rolling hills, allowed myself to keep pace up a little so HR averaged 142 but crept into the 150s on uphills. had to stop to go to the bathroom twice. RPE 5.5, partly because i didn't take any fuel or water with me.
right plantar flexor came and went but never bad.
30
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on January 11, 2026, 10:47:42 am »Gym work 61
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:
20x6
50x6
70x6
70x6
70x5 all time overall reps
50x12
RDL:
60x6
80x6
100x6
80x6
80x10
Cable pulls:
56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical
Cable kickbacks:
5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)
Pallof press with band:
10
10
Wall sits:
~30 s (different depths)
~30 s (different depths)
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time, even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.
Bird dogs: 10
Dead bugs: 10
Ab wheel rollouts: DND
----------------------
Bench press:
20x6
50x6
70x6
70x6
70x5 all time
overall reps50x12
RDL:
60x6
80x6
100x6
80x6
80x10
Cable pulls:
56x10 wide grip to chest
56x10 wide grip to back of head
56x10 V grip horizontal
56x10 V grip vertical
Cable kickbacks:
5 small + 1 big plate x 10 (each leg)
5 small + 2 big plates x 10 (each leg)
Pallof press with band:
10
10
Wall sits:
~30 s (different depths)
~30 s (different depths)
Bodyweight: 91.1 kg (same weight)
Exhaustion level: 9.5/10
Rating: Good
Comments:
I thought I've done 70x6x3 in the past but apparently not, so I thought I wasn't that good in the bench press but it turns out it was an all time
, even though I haven't benched since 18th December 2025, almost a month ago! Who knew? RDLs were pretty easy, although I was limited by grip strength. Wall sits felt nice and made my legs shake and although I was tired muscularly after them, I felt "strong" while walking, like they "woke up" my legs.