Adarq.org

5 September 2018

Again torn between hitting the weights or running, again running won! 

So went for a 5K , unfortunately there was a concert exactly at the middle of the course i do, roads were packed with cars and pavements were packed with people. Modified my course a bit but still couldn't get a steady rhythm, interruptions all the time as you can see from the graph below.
Oh well, 5K is 5K , got them in 36 and a half minutes.



In other (related) news, I signed up for a 5K at this event : http://www.thessalonikihalfmarathon.org/index.php?lang=en.
Unfortunately it is a major event that all the city goes to run at it, and it is a ~1M city. So from what i hear the start is awful, queues are huge unless you are in the 15' group and there are people all over the place throughout the whole duration of the event. Doesn't matter, its my first official event!

3 September 2018

Bodyweight@session : 85kg
Soreness : glutes a lot, shoulders medium, lats minor
Injuries/aches : none

ATG SQUAT:
5@62,5kg
5@62,5kg
5@62,5kg
15@50kg ( +5 kg )
-Same weights but much better feel at working sets, even better progress at drop set.

BENCH PRESS:
5@62,5kg
5@62,5kg
5@62,5kg
13@50kg ( +5 kg ) , ( -2 reps )
-Exact same comment with squats.

DEAD HANG PULLUPS:
5@BW+5kg
5@BW+5kg
5@BW+5kg
9@BW
-Same loads/reps better feel/control.

Nice, now must add weight everywhere next workout.

True about sprints too, the (physics ) model i used to come to a different conclusion was this : He said all out sprints so what i had in mind was full recovery, so i gave 3 minutes for each repetition, for a total of 30 minutes of ME HIIT. I would expect that to be more around 500kcals plus the after-burn effect and the extra muscle growth simulation. So, although we are still in very small numbers to change one's physique in 1 month, i would expect the specific HIIT option to be more effective.

Suddenly Running 100km in 1 month with every session over 30 min.   
Without any change in Diet.

WILL not help with weight lost.

That is plain wrong, not from a training knowledge standpoint , but from a physics law standpoint.
Each of those 30m sessions would be around 300 extra kcals burned. Multiply it by 20 sessions and you get around 6000 kcals, or 1 kg of fat. Of course 1kg is within the daily fluctuation tolerance, so changes in carb/salt may mask that but it is just impossible to add that activity without adding food and not lose weight.

(compare to my previous HIIT experience...   Seems like running 10x 80m at all out is way more effective in weight lost and lean up)

That is probably true though. HIIT is a totally different realm.


Late condolences for your loss, as we say here 'may you all live long to remember him/her'!

27 August 2018

Bodyweight@session : ???
Soreness : hamstrings very much, glutes and lats medium, shoulders minor.
Injuries/aches : none

Was torn between going to the gym or running. Mondays are supposed to be gym but:
1) Hamstrings were too sore to allow a good (planned) squat workout.
2) I said:

Focus will be running, better lose a weights day than a running day.

So went for a run.
5.5km at a comfortable ( neither slow nor pushing, just comfortable ) pace , which landed on 7mins/km. Not bad at all, as a time and as a feel, considering the 1 month off and the DOMS.
Then 500m cool-down walk.

Total : 6km in 42'46''

^^^Thanks, good to be back. Long term goals are till the end of the season, which is next July.

25 August 2018

Bodyweight@session : ~84kg (AM)
Soreness : chest, lats, shoulders, biceps, triceps, abs, glutes, hamstring, abductors, quads (mostly VMOs ) , all around 4/5, hell!!!
Injuries/aches : none

LEG PRESS:
15@100lbs
15@200lbs
15@240lbs
15@280lbs
15@300lbs
-Light, deep and controlled, did those to make DOMS go away. In retrospective, it actually worked.

RDL:
8@60kg
8@60kg
8@60kg
-Went easy. Super deep/solid/controlled. Unfortunately now (48hrs later) i have serious hamstring DOMS , FML.

BB OHP:
5@35kg
5@35kg
5@35kg
12@30kg
-Nice.

DEAD HANG CHINUPS:
8@BW
7@BW
7@BW
CHINUP GRIP LAT PULLDOWN : 12@140lbs
-Chest lats and abs hurt too much and sabotaged those.

Ok, I'm liking this 3x5+high-rep-finisher. Gonna progress it nice. Now gotta start running, was supposed to run Friday and Sunday but went out both nights, fuck you summer LOL.

Back! Recap of the last 3,5 weeks:
No athletic activity at all besides daily ( recreational ultra lazy ) swimming and almost daily ~1h walking ( lazy , wandering around, pretty often while smoking ).
Tons of alcohol and cigars, no nutrition plan at all, eating whatever i feel like.
Ahhhh, nice, id take another 20 days of that right away lol.

Trying to decide what to do this year. Not feeling like trying something new, wil most probably do the same old split i always do: 3 days gym, 1 basketball, hopefully another 2 running.
Focus will be running, better lose a weights day than a running day.
For weights i tend towards 3x5 ( steady weight, not ramp-up ) + 15-20 reps finishers. So sth like starting strength i guess.
Short term running goals : get back to sub-30m 5K , achieve 10K ( in whatever time ).
Long term running goals : 25m 5K , 60m 10K ,  achieve half marathon ( in whatever time ).
Weight room goals : At least tie lifetime squat PR ( 120kg ) , break all other PRs ( bench, ohp , weighted pull/chinups  ) , clean(ish) bulk to 90kg BW.

4:03 is not faster than 5:00 , its almost faster than 4:00. I know what you're saying, im just saying
8km including km tempos in 40 minutes is pretty badass!!!