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31
Progress Journals & Experimental Routines / Re: jr life log
« Last post by jr on April 22, 2025, 10:51:59 am »
Fitness

Weight 2025-04-22: 166.2
Weight change from yesterday: -1.3
Sleep time: 8h1m
Garmin sleep score (out of 100): 90
Garmin body battery (out of 100): 95

Total steps: 8906
Total distance: 5.0 mi

Weightlifting: None
Other physical activity: 2.5 mile walk

Body status: Good.

Food

Breakfast: None
Lunch: 5 oz. tuna, grape tomatoes, apple, cashews, walnuts, macadamia nuts
Dinner: 4 small street tacos with grilled chicken, tomatoes, cilantro, chipotle sauce, strawberries, grapes, blueberries
Other: A couple beef sticks
Drink: 16oz white Monster Energy, water
Alcohol: None

Other

Still not weightlifting yesterday due to other obligations eating up time. Planning to do an upper body workout tonight. Work still stressful. Home life stressful due to the amount of things we have going on each day.
32
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 22, 2025, 07:30:28 am »
- run 40.25, 6.91 km, strides 4 x 100m
i like adding strides on the track more than trying to do them on the street or sidewalk. not hot this morning but pretty humid: dew point 58. praying that breaks a bit by sunday.

it's race week, so instead of mileage being lower because i'm hurt, it'll be lower because "taper." plan is: tomorrow 3 x 1 mile at HM pace; thursday similar to today; friday rest; saturday 2-3 km or rest; sunday race.
33
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 21, 2025, 07:39:03 pm »
- knee PT
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Progress Journals & Experimental Routines / Re: jr life log
« Last post by jr on April 21, 2025, 02:09:05 pm »
Fitness

Weight 2025-04-21: 167.5
Weight change from yesterday: NA
Sleep time: 8h5m
Garmin sleep score (out of 100): 92
Garmin body battery (out of 100): 100

Total steps: 4417
Total distance: 2.2 mi

Weightlifting: None
Other physical activity: None

Body status: I feel good. I got plenty of quality sleep after having a really bad night of sleep Saturday night into Sunday. I only really played golf this weekend, so that was the only real form of physical activity that I had. I stood most of the night at a concert, but that's not exactly exercise.

Food

Breakfast: 4 strips of bacon, deviled egg
Lunch: Baked ham, mashed potatoes and gravy, strawberries, blueberries, grapes, 3 ham/dill pickle roll ups
Dinner: 2 slices of meat lovers pizza
Other: A few Ritz crackers and small piece of cookie bar which was pretty rich, a few honey BBQ potato chips
Drink: 16oz white Monster Energy, water
Alcohol: None

Other

Easter is going to be my last day of eating garbage as often as I currently do. I still don't plan on counting calories or anything like that. If my wife makes something for dinner (which is rarely extremely healthy), I'm just going to eat it. And if I need a snack of some sort outside of a meal, it will only be fruit, vegetable or a source of lean protein. I also need to force myself to hit the weights more regularly and do some other physical activity. It feels like a bad excuse, but work has been stressful lately which has possibly led to me making bad eating decisions and being lazy when I get home. But they are conscious decisions, so there's really no excuse for them.
35
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on April 21, 2025, 07:40:27 am »
21-04-25

Zercher Squat
110 x 2
90 x 6, 4

Chinup
+50 x 1

OAC Negative
+5 x 8s R, 10s L

OAC ISO @ 135 degrees
BW x 5s R, 8s L

OAC ISO @ 90 degrees
BW x 7s R, 9s L

Incline Bench
80 x 5
60 x 9, 6

Incline Curl
22.5 x 11, 9, 8

Lateral Raise
22.5 x 12+8+6+5

Wide Grip Pullup
+20 x 9 + BWx8

Bench Side Bend
+5 x 9, 8

Tricep Dips
BWx 8, 6

Ab Mat
+22.5 x 9 + BWx11

Notes

Incidentally saw an online PT I trust recommend Zercher squats as a great movement for precisely the hip issue I have with normal squats. Could go ATG with no pain whatsover (in the hip at leasts, forearms another story, lmao!). Forearms will adapt soon enough, I'm sure (may do some light zerchers on the other lift session just to get more exposure in).

Surprised that crushing the brachioradialis with 110kg didn't seem to impinge on subsequent chinning strength. I'm certain that I can do an OAC from 90 degrees both arms, but the bottom is just so hard for me. Same as it ever was. Will get there.

Running with fast friends this evening. Will see how that goes, will probs turn into an hour tempo run lol.

Evening

Run -- 12.08k, 1:02:36

Notes

Friend's usual easy pace is like 4:15, so we met halfway. Meant I was at 175 avg HR for over and hour. Tough but just about manageable.
36
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on April 20, 2025, 11:42:00 pm »
Apr 20-26, 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]

Apr Week 4 of 5 BW 206-210

Sun April 20

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 315-315-315,405-495
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 April 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 315-315-315,405-495
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 April 22

6:00 am
Paused Squats 315-315-315,405-495
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

* already recovered enough for the 495x1 in the morning. i was not able to do as much volume of the other exercises on the last workout last night because of a very busy gym. i log the routine template but if i'm short of time, i just do the top set only and just exert a little more effort. i'm not totally cold because i do most of these movements every workout too.

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

Wed April 23

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

6:00 pm
Paused Squats 315-315-315,405-495
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 April 24

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

6:00 pm
Paused Squats 315-315-315,405-495
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 April 25

6:00 am
Paused Squats 315-315-315,405-495
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 315-315-315,405-495
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 April 26

6:00 am
Paused Squats 315-315-315,405-495
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 315-315-315,405-495
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

* back to back days of 495 in am/pm. not happening tmrw. i'm already fatigued this afternoon. the afternoon rep felt just as heavy as the morning.
37
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 20, 2025, 04:41:50 pm »
- run 1:17:38, 13.55 km, strides 4 x 100m
strides <2:50 pace, so not quite an all-out sprint but quite fast. everything feels ok, glad i threw the strides in at the end. warm out but not hot.
38
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by Raptor on April 20, 2025, 04:04:18 pm »
Quote from: adarqui on March 05, 2025, 12:21:23 am
Quote from: Raptor on April 06, 2024, 03:36:56 pm
yo, we need you back

yo :headbang:

 :headbang: :ibjumping: :wowthatwasnutswtf:
39
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on April 20, 2025, 02:17:11 pm »
Small update: my neck and thoracic spine pain has been pretty bad and kinetotherapy made it temporarily worse. Even so, after not doing any upper body lifts for 2 months or so it was getting better. But then I experimentally did 3x3 chinups and 10 handle pushups and it came back just as it were. It's still here.

I kept a pretty clean nutrition and today I was under 90 kg for the first time in 10 years or so. Here's a dunk from today (rim is 2.88 m):

<a href="http://www.youtube.com/watch?v=mg3B_f451-Y" target="_blank">http://www.youtube.com/watch?v=mg3B_f451-Y</a>
40
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on April 19, 2025, 01:36:34 pm »
- knee PT
started to get a little pull in the sole of my right foot on the hamstring flossing. only when dorsiflexing through the extension part of the movement; if i wait to dorsiflex them after my leg is close to straight, no pull.

- run 48:26, 5.33 km
hot but not too humid. knee fine.
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