Adarq.org

19-01-18

Morning BW: 71.8kg [realised my preferred scale had just run out out battery, lol. Was 72.0 on the one I'd been using in the interim]

Workout

Chins
BW x 4
+10 x 2
+20 x 3, 3, 3
+10 x 5, 5

DB Incline Bench
12 x 7
22 x 9, 8, 7
16 x 10

BB Row
52.5 x 10, 10, 10

DB OHP
14 x 10, 8, 6

1.5 Style Lateral Raises
6 x 8, 6+3, 5+4

Later...

Run - 5.17mi in 48:48 [9:44, 9:08, 9:24, 9:44, 8:56, then jog last bit]
Avg HR - 159

Notes

Solid workout. Chins moving well, mostly just care about them tbh. I am just trying to keep muscle mass while dropping weight/fat to benefit the OAC chase and improve running. Kind of crazy to me that I will probably be under 70kg soon. Must be like well over 5 years since I've been that small, haha. Should be able to hit BW+40kg at under 70kg within a couple of months, I think. That'd be exciting.

Will put a run in later. Going to just keep everything easy over the next week until the race happens. Still building up mileage.

Run felt great. I dug around my drawers and found another pair of running shoes and wore them. My usual for running has been an old pair of Saucony Omni 13s. Today I ran in some Adidas Ultra Boost STs. I much preferred the feel of these, I think, they feel less clunky even though they're probably a touch heavier. I also have some Nike Flyknit Racers that I used for the track stuff last year and which are my go to gym shoes because they're much thinner sole so they feel great for stuff where I'm pushing through my feet (OHP, etc.) when I don't have my squat shoes on. They might be touch lightweight for me to run in right now, esp since on slow days I plod along a bit. I will wear them for the race and see from there. Sticking w/ the Ultra Boost STs for now.

Should note that the pace variation on the run was deliberate but not planned.

17-01-18

Morning BW: 71.7kg [ wut]

Notes

No workout. Calves quite sore. Upper body still pretty sore. Seems like as good a day as any to take a total rest. Surprised by this low weigh in. I ate at least 2400kcal. I did have to do quite a lot of walking, and I guess running is more energy intensive than lifting. Still, probably a bit of an anomaly?

Signed up for a 5k next Friday, the 26th...

15-01-18

Morning BW: 72.9kg [aim to weigh in next Monday <72.5kg]

Workout

Squat
Bar x Lots
50 x 5
65 x 5
85 x 5, 5, 5

OHP
Bar x 5
30 x 5
40 x 3
35 x 6, 6, 6

Chins
BW x 4
+15 x 3, 3, 3

Diverging Pulldown
57.5 x 10
50 x 12

Dips
BW x 13, 9, 6

Alternating Hammer Curls
12 x 13, 12, 11

Later...

Run - 3.88mi in 40:48
Avg HR - 158
First two miles easy (10:23, 10:38) third mile still easy, could say sentences, but a bit faster (9:30), then back to v. easy for rest of run.

Notes

Decent. Gonna try to get an easy run in later too.

Calves a bit sore during the run.

You ran 15 miles in new spikes? That seems painful.

Quote from: Joe on January 10, 2018, 04:06:39 pm

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.

damn how'd that curb thing happen? stuff like that sucks. i had some "full rolls" (ankle) on rocks etc at night, on sidewalks. good thing i've always had strong ankles, some of those were very scary. Just another reason I love track workout so much more, much less to worry about. but getting out onto the roads/sidewalks can be fun too, just need to be way more careful/alert.

didn't see you mention it today, so assuming it was just a temporary tweak.

I would have had to make a really big stride to reach the curb fully so I pull it a bit short, but I guess the street curved downwards a lot just before the pavement began, so my foot landed awkwardly in the semi-pit area? I felt not-great rest of that, but, yeah, was basically fine the next day, and very little ankle bothers today! Progress!

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.