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91
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 03, 2025, 08:10:16 am »
03-08-25

Cardio - 1:33:59, Avg HR 127, 40 mins running, rest incline walking

Lifting -
Pulldown 4 x drop
Dip 4 x drop
Pec dec 3 x drop
Chest Sup Row 3 x drop
OH Ext 5 x drop
Bayes Curl 4 x drop

Notes

Crappy sleep/woke up early and couldn't get back to sleep both last night and night before. Hate when that happens on the weekend for no good reason. Great week of training, though.
92
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 02, 2025, 11:11:13 am »
- run 1:31:08, 16.23 km
T+DI 138, praise holy jeebus. it's down into great running weather yet but so much nicer than it's been. HR averaged 130 and pace was a solid 10-20s quicker per km than recent runs. nice to be able to run an easy 10 miles and feel like nothing's happened.

also, my destination today was notable. recently, my parents had a bench installed in a park near their house, dedicated to my brother's memory. it's off by itself, facing the creek and away from passersby on the trail, as he would have liked to sit. there's a plaque on the back rest. it's very beautiful and i sat on it for a few minutes about halfway through the run. won't be the last time i do that. i miss him.
93
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 02, 2025, 08:11:51 am »
02-08-25

Cardio
Warmup abt 20 mins
2 x (11' on / 2' off) @ 4:26 [163/166 Avg, 169/172 max, 31 RR]
3 x (3' on / 1' off) @ 4:17 [168/169/169 Avg, 173/174/175 max, 34 RR]
30 min cooldown (done as incline walking)
1:24:25 total

Lifting
Pogo Hops 4 x 15
Leg Curl 4 x Drop
Leg Ext 3 x Drop
OL Leg Press 2 sets (59 x 7, 6)
Calf Press 4 sets (134 x 7, 6, 5, 4)
(Ab/ad)ductor 2 sets each
Machine Bench 3 x Drop
Wide Neutral Cable Row 3 x Drop
Preacher 4 x Myo
Lateral 5 x Myo

Notes

two pluses of treadmill: (1) easy to bring a lot of water without the hassle of a vest; (2) easy to bring a change of shoes. Warmed up in Cliftons, changed to ZF6s for the workout portion. Felt foot a little bit towards end of second 11' rep, so changed back to Hokas for the 3' reps. Not too surprised by this – the 'fast' shoes do still feel a lot more aggressive on my foot, so need to work back to using them. Probably used them too much pre-injury (i.e. no need to use them for the long run); the feeling I get from them is that while they reduce knee/hip load, they shift some of that to the foot/ankle/calf complex? Well just got to keep strengthening all of that.

Took in about 50g of carbs during this session. Made a huge difference in the energy levels available for the lifting. Hence doing some upper at the end.

Single-leg leg press felt good/'productive'.

note to self: pre-workout oats sit heavy
94
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 01, 2025, 03:34:28 pm »
01-08-25

running and incline walking (abt 2:1 ratio), 57:39, Avg HR 129

oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.

am like 15 eps in so he's just started to become more prominent. he's so over the top, it's great
95
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 01, 2025, 08:07:44 am »
- run 1:10:10, 12.18 km w/ 5x100m strides
T+DI 144, humidity still high but it cooled off a lot after the thunderstorm yesterday. forecast for the next week is looking prettttty pleasant. right knee pulling a little on a couple of the strides, which i had to do on the muddy sidewalk because they'd locked the track for some reason. adductors feeling it a little, for some reason.

evening

- warm up

- strength/rehab circuit
-- 2 x [side to side band walks x 60s + hamstring nerve flossing x 10]
-- 2 x [deficit calf raise x 10 + deficit tib raise x 10]
-- 1 x [standing banded clamshell x 10 + SL pogo x 8]
left ankle was not feeling the pogos, stopped there

- squat 200 x 5,5

- SLRDL +25 x 10,10

- BSS +25 x 10,10

- climb x 60 mins

- dip +20 x 8+3+3, bw +3

- TTB x 5,5
96
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 31, 2025, 05:54:36 pm »
oh yeah i liked AOT. in my memory, like 75% of the appeal was waiting excitedly for captain levi to do some dope shit.
97
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on July 31, 2025, 04:51:34 pm »
Gym work 36:

Bench press:

20x6
20x6
40x6
65x6
65x5
65x4


Landmine one-leg deadlift:

15x10
20x10
25x10 (crazy glute trembling at the end)

Landmine push press:

15x10
15x10

Bodyweight: 89.4 kg (+0.9 kg)
Exhaustion level: 7/10

Comments:

Went to the gym alone, so the bench press results are very good, considering I didn't have a spotter. Didn't do squats as my partially ruptured lateral meniscus on my right knee acted up and my right Achilles hurts.

The landmine deadlifts gave me crazy amount of glute soreness.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 31, 2025, 03:53:30 pm »
31-07-25

Jog to gym + w/u on treadmill
Treadmill @ 1%
15' @ 4:30 [160 Avg, 167 Max]
3' @ 12:00
10' @ 4:28 [164/171]
2' @ 12:00
3' @ 4:20 [160/170]
1' @ 12:00
3' @ 4:20 [163/172]
c/d + 1 set of calf press

Notes

Declaring us officially over the injury. Think I may genuinely prefer treadmill for workouts. Treadmill or track over more 'interesting' routes. Easy running probably more variable. Tbh I think this is mostly a sign that morning running routes are boring. Which they are, but I don't have that many options if I want to start and finish at my front door.

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?

Attack on Titan. Not watched an anime since my teens, but a colleague insisted I try AoT and I'm totally hooked. It's pretty goofball but hits nostalgia points for some of my old fav shows (Fullmetal Alchemist, Evangelion)
99
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by LBSS on July 30, 2025, 06:55:39 pm »
confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...

lol, i respect it. what's the show?
100
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on July 30, 2025, 03:39:43 pm »
30-07-25

Jog to gym
Treadmill @ 1%/6:40, [25 mins]
Lift(
     Machine Chest Press 4 x Drop
     Wide-Grip Pulldown 4 x Drop
     Machine Preacher 3 x Drop
) [8.5 mins]
Treadmil @ 12%/4.8km/h, [18.5 mins]
Jog home

Notes

Decided to try lifting in the middle of the cardio. Awful, awful idea, never do that again. Torso just felt exhausted and heavy and HR was like 10-15 higher than otherwise (hence reverting to walking).

confession: real reason i've stuck to treadmill is b/c i started watching a show last week and i only really get time to do that on the treadmill and i want to finish it...
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