Adarq.org

10 June 2019

Bodyweight@session : ~84kg
Soreness : idk, none? legs are kinda tired/sore but all over, no specific sore muscle.
Injuries/aches : none

INCLIDE DB PRESS:
Work up to 10@17.5kg each hand

WIDE GRIP LAT PULLDOWN:
Work up to 10@145lbs

SINLE LEG BOX SQUATS:
Work up to 8 each leg @ BW+15kg

CRUNCHES : 2x15
45' HYPERSEXTENSIONS : 2x15

So , the story is that my gym closed permanently out of the sudden. The subscription remain is transferable to a few other cooperating gyms but all this happened 1 week after i stopped going, so i learned it 1,5 month later. That means the 'good' gyms that were offering subscription transfer were 'sold out' ( the positions were limited ). I found one that fits my needs but its not very convenient, especially now that i still have tons of work, my free time is limited.
So, i decided that for the time being ( bball season is over , main focus is running ) , i will use my work's gym. It is a small gym with just the basics, what you'd find in a hotel. No squat rack, no bench , no olympic bars. But its still good for just doing some stuff and of course it is ultra convenient. So imma go with this for a while and see how it works.

8 June 2019

7km @ 49:53
Wanted 'comfortable' but it was too hot and humid so i ended up going between comfortable and slow. Still rusty.

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9 June 2019

1KM warmup ( strides, stretches, jog )
5KM TIME TRIAL @ 30:02
0.5KM cooldown walk
TOTAL : 6.5km @ 44:17
-Meh, im an idiot, I started tracking from the beginning, so when i went into the time trial i had no idea of my pacing. Went too fast ( first 2 kms 5:39 and 5:55 ) so gassed out around 3.5. Had to walk a bit to catch my breath. Then finished strong ( 5'31'' last km ) to break the 30 mins 'barrier', lost it by 2 seconds, dammit!.
I gotta improve but i gotta be patient too, it is 6 days that i got back into this after 50 days of absolutely zero workouts.

The ( rusty ) official forum vertec eye says 36''-37'' ( 89'' reach , 8''-9'' above rim , 117'' rim ).

3 June 2019

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUN 5km @ 33:30

Went 'comfortable'. Average km pace landed at 6'41'' , happy with that, was afraid id be slower.
Was ultra rusty as expected. Lungs and legs were fine for it but the whole system was not ready, like 'dude, WTF are you doing, why are we running 5K after 50 days of zero exercise?'

What??? 

Quote from: vag on April 16, 2019, 04:35:29 am

Some bad news:
1) I somehow must have sprained my left ankle. Haven't run yet but i feel it when walking etc. Weird, i don't remember twisting it. It's very mild but its there.
2) Im down with the flu or some other virus, FML, again nothing too much but still can't train/run etc, dosing up drugs and multivitamins and food and rest lol.

daaamn! heal up/recover quick.

Thanks man! Both are going very good but it looks like ill need a couple more days off. It would be fine but next week is Easter week here, more imposed offs. FML.

Quote

Now some good ones:
Got the electronic results from my last race, gun time was 23:04 , net time was 22:57. Sub 23 biatch!!! oh wait, it was 4,5km  Average pace was 5:01 , 
Ranking : 63/430 overall , 33/154 age group ( M 18+ , there were no other classes, duh ) , only 5 people above me were older.
Not bad! 

63/430 is solid. moving up the ladder!

Yup, not bad at all. Wasn't prepared at all for that race, plus it was morning and i was coming from a poor sleep night, 4 hours or so.
Here's the distribution of times:
Winner did 14:15 , #28 20' , #98 25' , #180 30' , #255 35' , #304 40'
A time around 20' is very doable if fresh and well prepared for that race ( plus knowing the course ). Cheers to next year!

13 April 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

ATG BACK SQUAT:
8@20kg
8@40kg
8@50kg
8@60kg
6@70kg
3@80kg ( +1 rep )
-Ultra solid again. Wanted more though. Wanted 8@70 and at least 4@80. Plan is whenever i reach 5 reps at top set i am adding weight.

DB LUNGE:
-Skipped again, felt glutes needed some rest

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand
-Probably should have done 22s.

DEAD HANG CHINUPS:
10@BW
10@BW
8@BW
8@BW
-Same reps with last time but i felt stronger.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs

10 April 2019

Bodyweight@session : ???
Soreness : hamstrings 2/5. glutes already fried, quads ( inner ) hurting too, BSS is a killer! chest and lats 1/5
Injuries/aches : none

RUN 6KM @ 38:51

Nice & easy 'recovery'/anti-DOMS run again. Pace was 'comfortable' again, this time it was hovering around 6'35''/km ( 10 seconds faster than last week ).
Picked it up at the last km to get the average below 6'30'' ( total under 39' ) , i did 5'55'' pretty easy. Awesome.
Also that was all done in bad weather, cold and windy, last 1.5 km was under rain too. Very happy to have my comfortable-sore-rainy-cold pace down to 6'30''.