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31
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 24, 2025, 03:54:57 pm »
last night

- run 35:18, 6.88 km
nice and easy, beautiful weather.

it rained hard earlier this week and the course is very well shaded (it's almost entirely on forest trails) so there's a chance of some mud tomorrow. hoping the stream you have to cross twice isn't that high. but weather-wise, should be perfect: 40s-50s fahrenheit, low humidity, not much sun. i haven't slept well the past couple of nights, hoping i can at least sleep for ~6 hours tonight. planning to eat a bunch of pasta tonight, go to bed, get up at 5 to eat (my normal smoothie plus i'll add a bowl of cereal for the extra calories), have coffee, and give myself time to wake up a bit before i hit the road at 5:45. packet pickup starts at 6:30 AM, race starts at 7:30. must not forget safety pins.

i'm excited, a little nervous. lfg.
32
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 24, 2025, 03:42:07 pm »
24-10-25

Run -- 6.74k, 41:45
33
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 24, 2025, 09:19:11 am »
Gym work 43:

Bench press:

20x5
20x5
50x5
65x5
65x3
65x4

Dumbbell Bulgarian split squat (each leg):

40x10 (20 kg dumbbells in each hand)
40x10
40x10

Chinups:

7, 4

Landmine push press (each arm):

15x10 (bar + 15 kg plate)
15x10

Landmine one-leg deadlift (each leg):

15x10

Bodyweight: 91.0 kg (+0.8 kg)
Exhaustion level: 8/10

Comments:

Great workout. I feel great after it which basically never happens, but today's BSSs made me feel good, for some reason. The bench press was shaky, as I got only 3 reps in my second set but then focused a bit more and got 4 in the third set. The BSSs were great, 20 kg felt light and could have done more. I also had good enough work capacity to do all 3 sets of 10 reps. The first set of chinups was great, too - perfect form, very long range of motion and 7 reps, which is a recent PR, ever since I re-started doing chinups.

My bodyweight has increased, though, and I need to get lighter.
34
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 23, 2025, 03:30:23 pm »
23-10-25

Run -- 6.14k, 37:15

Notes

took a while to get moving this morning so a shorter one, hoping i'm feeling good this weekend to start picking things up a bit more + also get more regular lifting in
35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 22, 2025, 03:58:17 pm »
22-10-25

Run -- 8.97k, 50:41 w/ 2x2k @ steady [4:45ish pace]

Notes

Legs not quite back. Easy pace is getting better but was an effort to get them ticking over.
36
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 22, 2025, 02:54:33 pm »
Calisthenics Circuit

Chinups:

6
5
5

Pistol squats:

10 each leg, assisted with a band (very difficult on the right leg)
10
10

20 kg KB overhead press:

6
6
6

20 kg KB one-leg deadlift:

15
15
15

Circuit repeated 3 times
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 22, 2025, 07:36:46 am »
- track
-- warm up
-- 3 x 3 @sub-5k pace w/ 2 min jogging rest [3:49, 3:41, 3:38]
-- cool down
Rx was 6 x 3, cut in half because taper. picked up the intensity a bit, accordingly, and felt good. one of the faster guys in the group is running marine corps on sunday, he did the same. told me his goal is sub-2:55, 2:5x low if it all comes together. i would have a lot of work to do if i decide to seriously go after sub-3. he is significantly faster than i am.
38
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 21, 2025, 11:54:31 pm »
Oct 19-25, 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 4 of 5 BW 202-206

Sun Oct 19

6:00 am
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

Mon Oct 13

6:00 am
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

7:00 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

Tue Oct 21

6:00 am
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

7:00 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

* not overshooting anytime soon for 495. Been biking 1+hr over the weekend with my 6yrold. its only a zone 2 cardio in my foldable bike but during some climbs, i have to tow my kid to get him up heavy hills. this is when i add fatigue.

Wed Oct 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

7:00 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

* skipped the squat in the morning but did single-leg leg press on the seated hoist machine which uses a weight stack + your bw. ROM is full and comfortable.  one leg at a time so there is less chance of rounding my lowerback.

Thur Oct 23

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

7:00 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 Oct 24

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

7:00 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 Oct 25

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


39
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 21, 2025, 11:47:00 pm »
Quote from: Raptor on October 15, 2025, 10:31:33 am
Do you really eat 12 eggs per day? I mean... what does your gallbladder think about that?


yes. i eat 6 eggs a meal 2x per day. i don't add anymore seasoning to the boiled eggs. the sodium content of the eggs alone are plenty. i drop weight slowly when i replace a protein serving (1x thigh or fish fillet) with 6 eggs.

my yearly labs are all acceptable except for the creatinine. my uric acid is also borderline max but maintenance medication is not necessary.
40
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on October 21, 2025, 11:43:30 pm »
Quote from: LBSS on October 14, 2025, 05:11:26 am
i was wondering where you'd gone.

most browsers at work wont load adarq.org. don't have a lot of time at home for log because of 6yr old.
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