Recent Posts

Pages: 1 ... 6 7 [8] 9 10
71
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 10, 2026, 07:18:07 am »
no doubt, i didn't actually think your flare-ups coincided with joe's and my off days.

- SubT 10 8 x 3 mins
-- warm up
-- intervals @ 4:02-05
-- cool down
stopped early because i'm time constrained this morning, got to go to midwife appointment. T+DI 147. reps felt pretty good.
72
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 09, 2026, 05:23:30 pm »
Went and did a DEXA 360 scan and the results are the following:

Total mass: 88.9 kg
Lean mass: 60.9 kg
Lean%: 68.5%

Fat mass: 24.1 kg
Fat%: 28.4%

Estimated BMR: 1911 kcal/day
Relative skeletal muscle index: 8.77 kg/m^2

I have a 34.1% bodyfat in my trunk (14.4 kg of fat) but just 22.3% bodyfat in my legs.

The whole point is that I have quite a few kg of fat that I could and should and will get rid of. In fact, I think I should go to about 75-78 kg in bodyweight and I am starting this journey today. I ate just 1750 kcal today and will continue in this note, focusing on having enough protein under this low kcal budget.
73
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 09, 2026, 03:59:22 pm »
09-07-26

Cardio - 70 mins total, 33' SubT, + 2 x 1' hard, split 15+1, 10+1, 8 (stair, stair, incline walk)
Lift - weighted OAC neg, chins, dips, calves

Notes

idk how precisely i can be bothered to track the random intervals i do in here, may try now and then to note down a benchmark

Quote from: Raptor on July 09, 2026, 03:54:17 pm
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.

lol, fair! i will probably be reintroducing some light plyos in a few weeks, though mostly for injury prevention/running performance
74
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Raptor on July 09, 2026, 03:54:17 pm »
I see you guys doing marathons and long runs and cardio and it scares me. Those are signs of us getting old. I saw Kelly Baggett with similar stuff just a while ago.
75
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Raptor on July 09, 2026, 03:52:51 pm »
Quote from: LBSS on July 08, 2026, 07:27:12 am
that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

My problems are with cervical and thoracic pain and lack of proper sleep because of it. Plus my decade+ of mental consumption in hell. Can't go around that, but you can pretend they're not there.
76
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 09, 2026, 08:28:42 am »
- run 59:02, 10.45 km
so humid, jesus christ. T+DI 151, dew point is 73!
77
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 08, 2026, 03:57:48 pm »
08-07-26

cardio x 80 mins, 118 avg

Notes

mix of outdoor run walk, elliptical, rowing, stairmaster, treadmill walking, ski-erg. reminding myself how all those gym options feel, etc. stairmaster > treadmill > ski-erg > rowing >>>>>>> elliptical in terms of 'fun'
78
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 08, 2026, 10:45:51 am »
Gym work 87:

Medium bar squat (with high bar movement pattern):

20x5
50x5
70x5
90x5
110x3 (medium-hard difficulty, explosive)
90x3 (half squat, extra explosive)
90x3 (half squat, extra explosive)
90x3 (half squat, extra explosive)

Bench press:

20x5
40x5
60x3
65x5
65x5
65x4 (will use same weight next time)

Hip thrust:

60x6
80x6
100x6
120x6 (pretty good form)
100x6

Seated calf raise with barbell standing calf raise:

15x10
30x10
30x10

Workout duration: 1:00 hours
Bodyweight: 88.6 kg when I came back from the gym
Workout time: ~15

Comments: Terrible headache and neck pain, felt really bad. Almost didn't want to go at all.
79
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on July 08, 2026, 07:27:12 am »
that is a bit weird. wonder if raptor's missed days are similar, then it'd be really weird.

- SubT 5 x 6 mins
-- warm up
-- intervals @ 4:09-13
-- cool down
T+DI 141 but overcast and drizzly. felt good. wore AP4s, i'm trying to do at least one workout a week in them to keep myself habituated to supershoes.

evening

- BSS 40# x 10,10/leg

- SLRDJ 40# x 8,8/leg

- SL calf raise 20# x 10,10/leg

- DB row 40# x 20

- DB OHP 40# x 5

- DB russian twist 20# x 10,10

- curl 20# x 10/arm

- tricep kickback 20# x 10/arm
80
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by Joe on July 07, 2026, 01:09:53 pm »
Quote from: LBSS on July 07, 2026, 06:42:15 am
feel off this morning, one of those days where my body is like, nope not gonna be doing any of that. hard to pin down what it is. anyway, no run today.

feel like our crappy/missed days have pretty much all been either same day or one day apart lately, weird!
Pages: 1 ... 6 7 [8] 9 10