Adarq.org

22 January

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.

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23 January

TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )

0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.

18 January

RUN 7K @ 42:50 ( 6:07 pace )

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Makes sense though, this was the first 'real' (non-treadmill) run since this:

23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

Let's get back at it, shall we?

17 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds
-Strong


TREADMILL:
Low aerobic HR zone run 3K @ 20:58 ( 6:59 pace )

15 January

ATG SQUAT:
5@50kg ( +10 kg )
5@55kg ( +10 kg )
5@60kg ( +10 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand )
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand )
DB CURL : 3x12 @ 12.5kg each hand ( +2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg

Wow very strong, almost caught up pre-xmas level in 2 weeks.

10 January

TREADMILL 6K @ 34:23 ( 5:44 pace )

First run activity since 5 December (!!!). Not bad though, actually faster than that last time ( treadmill again, 7K @ 5:50 pace ).
Watch said HR went up to 187bpm and it was exhausting and ill need 4 days to recover but honestly it didn't feel anything like that.
Just a typical get-back-at-it run, clumsy and stiff but also not too tiring and also unexpected fast.

20 December

ATG SQUAT:
5@60kg
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )
5@70kg ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg

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21 December

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
LEG EXTENSION : 4x10 @ 40kg
SL LEG CURL :  4x10 @17kg each leg
DB HUMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg
DB SHRUGS : 3x12 @ 20kg each hand

Happy holidays (if you have) and a healthy happy new year to all !!!!

11 December

ATG SQUAT:
5@60kg ( +5 kg )
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg

4 December

ATG SQUAT:
5@55kg
5@57,5kg
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65kg ( +5 kg )

DB BENCH : 2x10 @ 17.5kg each hand 2x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  2x10 @ 15kg each hand 2x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

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5 December

TREADMILL 7K @ 41:02 ( 5:51 pace )

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6 December

BENCH PRESS:
5@50kg
5@52.5kg
5@55kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )

PECK DECK: 3x12 @ 40kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg
SL LEG CURL :  4x10 @11kg
PULLUPS : 7-6-5-5 ( +1 rep for 2nd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand ( +2.5 kg per hand for all sets )
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg ( +2.5 kg per hand for all sets )

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Naturally, i am getting stronger in the gym and slower in the runs. It's a good blend though, focus is strength while not losing much run fitness. It works so far.