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91
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 14, 2026, 10:02:59 am »
- SubT 10 x 3 mins
-- warm up
-- intervals in 4:01-4:06
-- cool down
oh yeah, that's more like it. T+DI 148 but these felt easy. HR never went above 158.
92
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 13, 2026, 03:52:27 pm »
13-08-26

Cardio x 61'

Notes

minimal running, achilles a bit sore/calves felt tired
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 13, 2026, 10:12:00 am »
- run 59:03, 10.46 km
felt a bit better than yesterday, still slow. migraine is 95% gone. T+DI 145.
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on August 12, 2026, 07:25:21 pm »
oh nice! 95 end to end, pretty much.
95
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by adarqui on August 12, 2026, 04:24:32 pm »
Quote from: LBSS on August 12, 2026, 04:04:46 pm
RIP gizmo.

thanks man :|

Quote
thanks for bringing the site back up!

np!! was driving me nuts not being able to get the site back up.

Quote
where did you go?

road trip to Maine and back! maine was definitely impressive. did love it out there
96
Progress Journals & Experimental Routines / Re: ADARQ's journal
« Last post by LBSS on August 12, 2026, 04:04:46 pm »
RIP gizmo. thanks for bringing the site back up!

where did you go?
97
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on August 12, 2026, 04:04:04 pm »
last week: ran five days but only one SubT workout due to baby. highlight was that i decided to do a 2-mile time trial on saturday morning and ran 11:44, which is significantly faster than i thought i'd go, especially since T+DI was 145.

monday

- SubT 3x10 mins

tuesday

- run 32 mins, 5.7 km
baby woke us up every 90 minutes all night, wife had to basically shove me out the door to even do this much.

today

- SubT 54x6 mins
-- warm up
-- intervals in 4:14, 4:16, 4:17, 4:12
-- cool down
legs dead, baby slept better last night but i'm still recovering from two nights ago (/the last month-plus). we spent the night at my in-laws' out in the country so this was also on a paved trail with a slight but noticeable slope. second and third reps were uphill. bagged the fifth, just didn't feel good.

eta: also have my first migraine in a while today. not the worst one ever but it is not fun and it feels bad not to be fully able to help with baby etc.
98
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on August 12, 2026, 12:55:44 pm »
03-08-26
cardio x 64'

04-08-26
cardio x 59'
usual lifting

05-08-26
cardio x 61'

two days off recovering from migraine

08-08-26
Run - 5 x 1k' [~4:02 avg]
Gym cardio - 5 x 5'
Lift - chins + planche stuff

09-08-26
Run - 9.3k, 1h2m
gym cardio - 55'
lift - BSS (70kg), RDL (140kg), Rev Nord, calves

10-08-26
cardio x 63'

11-08-26
Cardio - was like 21' hard on stairmaster (10 @ 12, 8 @ 13, 3 @ 14 or something?) + 8'30" hard on elliptical, 1 hour total
Lift - calves, one set each OAC/DB planche

12-08-26
Run - 6.47k, 44:47
Bike x 21'

Notes

two consecutive days off for the first time this year. was message stressed from work and developed a migraine and the after-effects just wiped me out. had a few days off this week and feeling a lot better.

probably should have keep run shorter but there ya go. things are progressing nicely. just need to stay patient + keep up with the calf raises. at least 2x a week for the rest of time

might trial doing my workouts workouts tue/fri/sun this week
99
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 11, 2026, 02:12:30 pm »
Gym work 94

Medium bar squat (heels elevated): 20x5, 60x5, 80x3, 80x3, 60x5, 60x5 (adductor not healed, felt like 50%, didn't go heavier)
Bench press, narrow grip: 20x5, 50x5, 70x5, 70x4, 70x3, 50x12, 20x20
Romanian Deadlift: 30x5, 60x5, 80x5, 100x5, 120x5, 120x5, 100x5, 80x5, 60x5
Leg curls: 40x10, 80x10, 80x10
Leg extensions: 40x10, 40x20
Seated calf raises: 30x15, 30x15

Workout time: 21:45
Workout duration: 1h
Bodyweight in the morning: 89.3 kg (+1.3 kg)

Comments: Bodyweight went up and adductor injury is still there (feels like 50% recovered, some lightning bolts when moving my leg in certain ways). So I didn't force the squats. RDL felt very hard at 120 kg but I didn't have my straps.
100
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on August 11, 2026, 02:11:18 pm »
Gym work 93 (groin injury)

Forward lunges: 20 kg dumbbells x 10 x 2
Dumbbell BSSs: 20 kg dumbbells x 10 x 2
Landmine push press: barx10, bar+10kgx10, bar+20kgx10 (each arm)
Landmine deadlifts: bar+20kgx10, bar+30kgx10 (each leg)
Chinups: 5, 5, 5
Hip thrust: 60x10, 90x5, 120x5, 150x4 (hamstrings cramping, most likely due to landmine deadlift fatigue), 120x5, 90x10 (high speed), 60x5

Workout time: 21:45-22:45
Workout duration: 1h
Bodyweight in the morning: 88.3 kg (-0.1 kg)

Comments: Still injured, but felt much better. This later in the night workouts are always better than the ones during the day. For some reason I'm more "awake" at this hour, probably because I go to sleep so late (around 3 AM) and wake up at 11 AM, so maybe this schedule fits me better and I'm actually in a more active state later in the day. Still, 150x4 in the hip thrust after heavy landmine deadlifts is pretty good.
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