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41
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 21, 2025, 04:27:03 pm »
21-10-25

Run -- 8.03k, 50:52

1A Weighted Chins x 2 sets
1B Weighted Dips x 2 sets

Notes

Nice, legs still feel tired but that was a pretty crispy pace for me on an easy day.
42
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on October 21, 2025, 11:17:50 am »
Gym work 42:

Medium bar squat:

20x5
20x5
60x5
80x5
100x5
100x3
100x3

Bench press:

20x10
50x10
50x10
50x8

Hip thrust:

60x6
90x6
120x6
120x6
90x6

Nordic curls:

5
5
5


Bodyweight: 90.7 kg (+0.5 kg)
Exhaustion level: 9/10

Comments:

Squats were very difficult. 100x5 felt more difficult than when I was doing them high bar and weighed 81 kg. I do have a minor right adductor injury but still, systemically they felt very difficult.

Bench was so-so, I just immediately fall off after I go past 6 reps or so, regardless of the weight used.

Hip thrusts and GHRs were pretty good.
43
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 21, 2025, 10:54:59 am »
Quote from: LBSS on October 21, 2025, 07:41:13 am
yo! nice hutch. what's that little enclosure for in the last pic?

yoo! thanks!

that's just a little "goat bar", for hanging their waters/minerals/salt blocks. i try to build everything now lol  :headbang:
44
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on October 21, 2025, 07:41:13 am »
yo! nice hutch. what's that little enclosure for in the last pic?
45
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 21, 2025, 07:38:49 am »
- run 45:43, 8.61 km
mini-taper this week since i'm doing so many miles all at once on saturday. chilly out this morning, around 44F/8C. perfect running temperature.
46
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on October 21, 2025, 01:37:44 am »
disk got full. sheeit. hope it wasn't down long. sorry!

Quote from: LBSS on March 05, 2025, 07:44:13 am
it was dragging a little yesterday. back to normal today. how's the homestead?

yooo. it's good but it's non stop physical labor lmao. love it.

got 8 nigerian dwarf goats (3 more coming soon), 40 chickens, 8 ducks, 4 turkeys, 20 goldfish, 2 dogs..  :wowthatwasnutswtf:

i built this recently for the goats! it's basically done, just needs a few more finishing things. but it's useable, been using it for 3 weeks \o/













47
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 20, 2025, 03:37:24 pm »
20-10-25

Run -- 5.73k, 40:50 [119 HR]

Notes

lol, not as recovered as i was expecting. calves/adductors still pretty sore, we'll see how tmrw goes.
48
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« Last post by Dreyth on October 20, 2025, 10:34:24 am »
Quote
Saturday 08/16/2025

-= Workout Log =-
Imperial Gym
89.50kg after eating and drinking today

Rear Delt Fly Machine
6th pin x 6
9th pin x 5
12th pin x 11, failed 12th

Incline DB Bench
14kg's x 7
20kg's x 5
26kg's x 3

Pec Fly Machine (Superset A)
65kg x 9, failed 10th
Incline DB Bench (Superset A)
30kgs x 4, failed 5th rep

Incline Bench DB External Rotations Focus On Scaps
7.5kgs x 5
14kgs x 12 + 3 crap reps

Lateral Raises (Superset B)
10kgs x 5
14kgs x 12 + 3 crap reps
Standing DB Shoulder Presses (Superset B)
22kgs x 5, failed 6th

Chin Ups
+12kg x 8

Cable Pull Downs
50kg x 14 >> Didnt fail, weight too light

Seated Cable Rows
15th pin x 7, failed 8th

Pronated Barbell Curls
20kg x 15, failed 16th

DB Unilateral Front Raises To Overhead
12kgs x 4, failed 5th
49
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on October 20, 2025, 07:59:55 am »
last night


- dreadmill run x 5 "miles" @ 9/8/7/8/9 min pace
varied it up to help with the boredom

- superset x 2
-- BSS +25 x 10
-- SLRDL +25 x 8

- superset x 2
-- dip x 10
-- DB row 65 x 10

- dead hang x 30s, 30s
my grip needs to be stronger.

another 50-mile week in the books. feel pretty good.
50
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on October 19, 2025, 12:27:13 pm »
19-10-25

Lift --
chins, dips a few hard sets, nords, very light rdl, bss, copenhagen plank, calf raise, super light effort just get blood moving

30 min cycle @ easy effort

Notes

Sorest muscle? Traps. Adductors also very sore, left hip flexor v tired (hard to do a high knee on that side). Calves medium sore, everything else basically fine. 90% confident I'll be fine to go for an easy 60 mins tmrw morning.

Between the trap soreness and the forearm cramps yesterday, seems a pretty clear indication i need to learn to run relaxed. would have thought all those SubT reps would have got me there, but gues i need to be a bit more conscientious about that.

Quote from: LBSS on October 18, 2025, 11:39:32 am
:highfive:

thanks! eagerly scoping out my next proper race now lol, maybe will try to find a good 10k before year's out
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