Adarq.org

27 July 2018

Went for a superslow run for a good bloodflow recovery session. Wanted to do 10km to break lifetime PRs of distance and duration.
Legs and lungs were ok for it but upperbody wasn't. Everything was sore, even abs, and they all hurt with each stride.
Sucked it up, kept the 7m30s km pace that i had as target , did 6km in 45 minutes and called it a day.

Back on rack on Monday hopefully, cheers! 

LOL not!!!

25 July 2018

Bodyweight@session : ~83,5kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@20kg
10@40kg
10@50kg
10@60kg
6@65kg
15@50kg

INCLINE BENCH DB FLY:
4x12@10kg each hand

BICEPS BB CURL:
10@20kg
10@30kg
10@35kg ( that has to be a PR )
7@40kg 
15@30kg

DB HUMMER CURL:
4x12 each hand @ 10kg

So i haven't lifted and run for 10 days again. And Saturday im off for 3 weeks. Decided to just go bb style for the remaining four days, then see what i can save during holidays, maybe some runs and some swimming and some BW stuff.

Still very slow but ill post this because its a huge milestone for me to go below 5'/km :

http://www.adarq.org/progress-journals-experimental-routines/vag's-journal-age-vs-vertical/msg143162/#msg143162
-alone 1km split PR : 4'55'' , 

Still too much work and life. Grinding through it to stay on the train. What is most frustrating is not the workouts missed but the fact that holidays are approaching.
Oh well, ill guess ill have to squeeze a few workouts ( running? swimming? BW circuits? ) in the vacation too, im not really good at that but i have to keep up.

12 July 2018

Bodyweight@session : 84,5kg , whatever
Soreness : quads and glutes and lats , minor
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@50kg ( -10 kg )
8@70kg ( -10 kg )
8@90kg  ( -5 kg )
8@100kg  ( -5 kg )
-Rusty. Still good, awesome control and strong grip.

UPRIGHT BB ROW ( tempo 1:1:4 ):
10@30kg
10@32,5kg
10@32,5kg
10@32,5kg

DUMBBELL LATERAL RAISES:
12@10kg each hand
12@10kg each hand
12@10kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@32,5kg
10@32,5kg
10@32,5kg
10@32,5kg

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs

Haven't done this workout for 3 weeks. Naturally, everything was rusty and harder, but i got all reps at previous weights, except from RDL which was still pretty close. Ill take it.

Was an ultra hectic week, too much work and life, no training. Finally got to jump back on the train at the weekend.

7 July 2018

Bodyweight@session : ~83.5kg, AM, low fed and all but WTF! season low.
Soreness : none
Injuries/aches : none

HANG POWER CLEAN ++ PUSH PRESS:
10++10@20kg ( +5 reps ++ +5 reps )
8++8@30kg ( +3 reps ++ +3 reps )
5++5@40kg
5++3@45kg
3++1@50kg  ( +2 reps )
3++0@55kg
3++0@55kg
1++0@60kg
5++5@40kg
-Very nice.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Awesome control, very strong, should have done weighted.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
8@BW
7@BW ( +1 rep )
-Awesome control here too!

I wanted to reach such a low weight later. Its a fake BW, light lucnch and dinner Friday, AM Saturday with no breakfast gym. But still.
I think that i look the best ever. Ive been leaner and ive been bigger, but ive never been at this balance of muscle and leanness. But still i had something a bit better in mind.
Oh well, lets see what happens in July.

---

8 July 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

RUN 8km @ 54'52''

Lifetime distance  , duration  and kcals burned 

That was one great run. Absolutely comfortable, pretty fresh in the end, yet below 7'/km pace.  Ready for 10K now , easy.

29 June 2018

Bodyweight@session : ?
Soreness :  legs allover, lats, chest , all minor
Injuries/aches : none

-RUN 5km @ 28'31'' ,  by 6 seconds. 
-JOG 1km cooldown.

Fastest km : 5'15'' ,  by 3 seconds.   

This was shocking. It was not a time trial, i didn't chase a PR, i didn't even warmup, went down and started running with the intention of doing a fast but not max 2.5km and then intervals. First km came at 6' pace but i said ok, it was mostly downhill , i probably got carried away. Then i thought i slowed down ( also second km is the hardest one, lot of uphill ) so i expected 6'30'' but i was a bit faster than 6'. Third km i said ok ill keep it steady, like a 10% buffer from max and see what happens. 5'36'' happened so then i saw the PR window and had to chase it and get it.
Still was somewhat fresh in the end, jogged another km and had some reserves. I have no idea where all that came from, i was rusty from not running for a week and also sore from lifting the previous day. Weird but awesome and very welcomed!!!

Total : 6km in 36'31''

Was away so lost the party but.... WTF!!!!!     

should feel great from a run like that, especially the day after. i usually feel like i'm ready to fly the next day after very light runs.
nice!

Yes, I had that in mind too. So here's what happened next day:

23 June 2018

Bodyweight@session : ?
Soreness :  none
Injuries/aches : none

-RUN 2.5km @ 13'41'' ,  by 4 seconds. ( 2km split: 11'8'' ,  by 1 second )
-Walk 500m
C1a: Sprint 300m uphill
C1b: Walk back 300m downhill
C1 info: 4 rounds
-Cooldown Jog the remaining 200-300m to complete 5K

So this run was a few hours after filling my system with above average quantity of alcohol and cigar smoke. Therefore i didn't want to 'waste' a max effort attempt. Went hard but not all out, i was actively keeping something like 10%, so those PRs i got are more than welcomed!
Sprints were all out, went as hard as i could: got no max speed PRs, however felt i could maintain a high speed for longer distance and easier. Is that speed endurance? I like it.

Total : 5K in 34'8''