Adarq.org

10-01-18

Forgot to weigh last two days

Workout

Run - 3.15mi in 34:08

Avg HR - 150

Notes

Ran first 3mi at easy pace then went at a _running_ rather than _jogging_ pace for last segment. Landed awkward on a curb at some point which bothered right achilles. Hopefully that goes away overnight...

Did this w/o a couple hours after dinner. Probably needed a little longer b/c stomach was not super happy.

07-01-18

Morning BW: 73.1kg

Workout

Squat
Bar x Lots
40 x 5
60 x 5
80 x 5, 5, 5

SS1A Chins
BW x 8, 8, 7

SS1B Dips
BW x 10, 10, 8

Notes

Still fairly sore from last lifting session so kept the upper stuff light. Similarly legs a bit fatigued so just a few fairly easy squats. I anticipate a decent amount of leg soreness tomorrow so probably no run.

05-01-18

Workout

Chinups
BW x 4
+10 x 4, 4, 4

Wide Grip Pullups
BW x 7, 7

Barbell Rows
50 x 8, 8, 8

Low Incline DB Press
14 x 16
18 x 10, 9

Standing DB OHP
12 x 9, 9, 7

SS1A Lateral Raise
6 x 14, 13, 13

SS1B₁ Preacher Curl
20 x 14
22.5 x 3 [lol!!!]

SS1B₂ EZ Bar Curl
22.5 x 7, 7

Straight Bar Pushdown
18.75 x 15, 14, 14

Notes

Fuck that felt good.

I'll get back to tracking BW from tmrw.

I think want to keep running as a relative priority since it makes me feel real good, so I'm going to have to think about how to handle lower body lifting with it? Any suggestions adarqui? By running I mean slower distance-y type running rather than the intervals I was working w/ before. I guess I could just use the same protocol, since this form of running is probably even less taxing muscle-wise once adapted.

02-01-18

Happy new year

Morning BW: 73.2kg

Workout

Run -- 6.1km in 31:02

Fairly easy run in fairly heavy rain. This run included a 24:59 5k, so I guess that's the benchmark for the year.

Legs quite sore today, actually, though not due to any deliberate training. Got back from travels on the 30th, and on the 31st I took the train to visit friends for NYE. I was a bit late so I had to pull out a basically 100% effort 300m sprint to catch my train. Glutes were cramping when I boarded, lol, so I spent first 10 mins of the journey pacing the carriage to alleviate this.

Notes

Present goals -- get back into a workout rhythm and enjoy stuff. Maybe resume weight loss aiming at sub-70kg. Hopefully body comp will improve quite a lot as muscle will come back quickly w/ lifting, I guess?

16-10-17

Squat
Bar x 6
40 x 5
60 x 4
80 x 3
102.5 x 3, 3, 3, 3

Bench
Bar x 10
40 x 6
60 x 4
72.5 x 3, 3, 3, 3

Chins
BWx5
+20 x 4, 4, 4

V-Grip Cable Row
61 x 10, 10

Notes

Jettisoning the end of 5/3/1 to shift to the high freq plan. I just need to get mroe reps in at waking up early and working out, so am gonna force the issue. Probably set myself back a week or two with not training and eating like shit this last week, but that's okay, lesson learnt.

09-10-17

Morning BW: 72.9kg

Workout

Deadlift
60 x 5
80 x 5
105 x 5
125 x 5
135 x 3 [blarg]

OHP
Bar x 5
40 x 3
50 x 5
47.5 x 5, 5, 5

Wide Grip Pullups
BW x 15, 12, 10 

Dips
BW x 18, 16, 13

Hammer Curls
14 x 14, 11
12 x 14

Notes

7am fasted workout without caffeine. Start work full time today so gonna have to get used to this sort of workout. Unsurprisingly somewhat weaker than usual.  15 pullups is a nice PR, not deadhang though. I'll work on that.

07-10-17

Morning BW: 72.9kg

Waist: 31.75"

Notes

No training today, feeling a bit rough after a heavy night out. I'm fairly dehydrated, but I was definitely in a deficit regardless (tracked carefully), so I'll call that a success. Am out and about the net couple days, but hopefully will have time to hit the gym tomorrow evening, though I think the gym closes quite early on Sunday. If I don't get to lift I'll just get in another track session and lift Monday, not ideal but it is what it is.

06-10-17

Morning BW: 73.4kg

Workout

Jog to park - 1mi in 9:57

Sprint 3 x 15-20m

Jumps - 5 max effort SVJs and 5 max effort RVJs
SVJs felt weak, not surprising given I pushed a heavy squat set yesterday. RVJs felt fucking excellent, though, getting to wrist on backboard. This stumpy unreactive goof should be touching the rim (~31") by the end of the cut+with more jump practice.

Fartleks? Tempo? Idk what you want to call the cardio part of this workout, but here's what I did:

Jog 400m / Run 100m
Jog 300m / Run 100m
Jog 200m / Run 100m
Jog 100m / Run 100m
Jog 100m / Run 100m
Jog 200m / Run 100m
Jog 300m / Run 100m
Jog 400m / Run 100m

Jogs were ~9:30 mile pace, 100s were in 19-21s (so ~5:20-30 mile pace). Slower for the first few reps, faster for the last few.

Jog .75mi home in 8:21, walk the rest.

Notes

I really enjoyed that interval workout. Jogging for the rests is way more fun than walking. I kind of wanted to do a longer run for the workout today, but decided to get to the park and jump first. Came up with the interval thing on the fly and had a lot of fun with it. Adarqui, what do you think of it?