Adarq.org

6 March2019

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
10@BW
8@BW
8@BW

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg

DIPS:
12@BW ( +1 rep )
11@BW
10@BW
10@BW

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs

SLANT BENCH LEG RAISE:
23@BW
20@BW
20@BW

45 DEGREES BACK EXTENSION:
20@BW
20@BW
20@BW

Rusty again. Everything except dips was difficult, last time i did this workout same loads/reps were strong, almost easy. Oh well, was expected, at least i got the weights/reps.

21 February 2019

Bodyweight@session : ~86kg , fluctuating like crazy lol
Soreness : still some quads and calves from running. Lats and tris and traps from weights.
Injuries/aches : none

SQUAT:
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
-Yeah, im back for good, those were easy, deep, solid.

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Sweet.

PAUSED SEATED CALF RAISE:
15@50kg ( +10 kg )
15@50kg ( +10 kg )
15@50kg ( +10 kg )
-LOL @+10kg (25%), still solid.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand ( +1 rep )
10@20kg each hand ( +1 rep )
9@20kg each hand
-Very nice.

SEATED LATERAL RAISE MACHINE:
12@25kg
12@25kg
12@25kg
-Should have added

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Best so far i think.

Alright, im done. Off to skiing.
All went very well those ~2 months, back feels ultra healed, core feels armored, achieved some nice overall strength gains, at a nice fitness condition too. #happy

19 February 2019

Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none

RUN 5KM @ 30'28'' 

So weather got a little mild so i finaly  went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )



Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.

i stand by my claim. come on now u guys train u guys know #1 in the world vs #500 player..... barely has much of a disparity.... its just how elite players are....

I feel what you are saying. That difference is indeed very small  when a.... mortal observes it. But when normalized at their level, which is the necessary to asses them, the difference is chaotic.
I'll use a sprinting analogy: Think of Bolt and someone dropping consistent sub 10s at tournaments, but never below 9.9s. What is their difference when we look at them? Minimal, they are both inhuman fast and beasty. But at their level, the difference is humongous, Bolt won't even notice the 9.9x guy exists. Basketball is not that simple as sprinting, but the analogy stands.

PS : In my sprint example used . 9.9x is top 100, not 500 ( https://www.iaaf.org/records/all-time-toplists/sprints/100-metres/outdoor/men/senior ). #500 best time ever is 10.14. Think Bolt/Gatlin/Gay/Powell/Blake, whoever you want, vs a guy with 10.14 PB. That is what #1 vs #500 in world class athletics is.

In any sport, #1 vs #500 live in different universes.

14 February 2019

Bodyweight@session : ~84k,5g
Soreness : overall fatigued/stressed legs from the 5K.
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW ( +1 rep )
9@BW
8@BW
8@BW ( +1 rep )
-Nice.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg ( +1 rep )
-Biceps got too fatigued in the end, otherwise very strong.

DIPS:
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +2 reps )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Still too hard in the end.

SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW
-Strong.

45 DEGREES BACK EXTENSION:
20@BW
20@BW ( +3 reps )
17@BW ( +1 rep )
-Strong.

Yup, he is fine, thankfully! Here is his first post from the hospital:

9 February 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

SQUAT:
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
-Very strong and solid.

DB LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand

SEATED CALF RAISE: ( new exercise )
12@40kg
12@40kg
12@40kg
-Ski travel is at the gates and i am not running as much as i planned so i gotta prepair calves for the monstrosity of skiing 50km a day.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

SEATED LATERAL RAISE MACHINE:
12@22,5kg
12@22,5kg
12@22,5kg

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
-Changed cable machine as advised by one of the gym coaches. Huge difference, this one really does the work, felt it when doing them, even got sore obliques next day.

Same loads everywhere except squats but also big improvement everywhere (and squats lol )  in how they feel. Upping everything next time.