21
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on June 29, 2025, 08:16:12 am »29-06-25
Treadmill Run --
23 @ 6:00 / 1% - 130 HR
40 @ 6:19 / 1% - 132 HR
23 @ 7:30 / 3% - 133 HR
8 @ 8:00 / 5% - 136 HR
~14k (the times are a bit approximate since I have to pause my watch to change the pace/incline manually so it gets a bit out of sync, and also the gym treadmills have a max of 60 mins so there's the swapping time, and also for indoor efforts coros seems to handle pausing weirdly in general, so who knows).
Seated Cable Row
4 x drop set
Seated Calf
90 x 4, 3, 3
Glute Machine
130x 6, 5
Bench Machine
4x drop set
OHP Machine
4 x drop set
Seated Leg Curl
4 x drop set
Leg Ext
3 x drop set
Adductor
4 x drop set
Abductor
3 x drop set
Notes
Decided to get some hill work in. Still wanted to hit at least 13.4k to get to 70 for the week again while keeping run to ~90 mins, so left incline stuff to the back end.
Heavier on the calf stuff since that's the gold standard for achilles/foot (p)rehab. The gym leans heavily towards bumper plates so it's hard to fit more than 90kg without really scavenging for the thin plates, so I guess I should shift to single leg. Probably better anyway since it's easier to avoid getting pinned.
One thing about improving cardio is that lifting quickly becomes so easy. The only rest in this whole workout (other than ~1 min between the calf/glute straight sets) was walking between machines/changing loads, and never even vaguely out of breath. Done all the above in like 20-25 mins?
Treadmill Run --
23 @ 6:00 / 1% - 130 HR
40 @ 6:19 / 1% - 132 HR
23 @ 7:30 / 3% - 133 HR
8 @ 8:00 / 5% - 136 HR
~14k (the times are a bit approximate since I have to pause my watch to change the pace/incline manually so it gets a bit out of sync, and also the gym treadmills have a max of 60 mins so there's the swapping time, and also for indoor efforts coros seems to handle pausing weirdly in general, so who knows).
Seated Cable Row
4 x drop set
Seated Calf
90 x 4, 3, 3
Glute Machine
130x 6, 5
Bench Machine
4x drop set
OHP Machine
4 x drop set
Seated Leg Curl
4 x drop set
Leg Ext
3 x drop set
Adductor
4 x drop set
Abductor
3 x drop set
Notes
Decided to get some hill work in. Still wanted to hit at least 13.4k to get to 70 for the week again while keeping run to ~90 mins, so left incline stuff to the back end.
Heavier on the calf stuff since that's the gold standard for achilles/foot (p)rehab. The gym leans heavily towards bumper plates so it's hard to fit more than 90kg without really scavenging for the thin plates, so I guess I should shift to single leg. Probably better anyway since it's easier to avoid getting pinned.
One thing about improving cardio is that lifting quickly becomes so easy. The only rest in this whole workout (other than ~1 min between the calf/glute straight sets) was walking between machines/changing loads, and never even vaguely out of breath. Done all the above in like 20-25 mins?