Adarq.org

Mass log update:

8 June 2018

RUN 7.5km in 51minutes:9seconds

-Kept it comfortable. I was hoping this comfy run would end up having average pace around 6'30''/km. It was a bit slower, but still faster than 7'/km.
I am more than ok with it, since this run was lifetime distance  and lifetime duration

---

9 June 1028

Bodyweight@session : ~87.5kg, season high
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@90kg ( +10 kg )
8@105kg ( +5 kg )
8@115kg ( +5 kg )
8@125kg ( +5 kg )
-Very nice.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +1 rep )
-Very very strong.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
10@160lbs
DEAD HANG CHINUPS ( tempo 1:1:4 ):
7@BW
7@BW
-Same change with pullups, switching to the real thing. Slow tempo is a killer here too.

DB SHRUGS ( tempo 1:1:4 ):
Skipped, may dump them, RDL + upright rows already stress traps enough.

---

11 June 2018

Bodyweight@session : ~86.5kg , weirdly light
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg
-Top set still too hard, bar is not heavy but legs die from TUT at a high RM percentage.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
10@50kg ( +2 reps )
10@50kg ( +2 reps )
-Good improvement for 2nd time.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs
10@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
8@BW ( +1 rep )
6@BW
-Slow eccentric pullups still a killer.

Seen this comment on facebook about Lebron-

"Often overlooked

With no father....no education....no training....and very few role models.....they handed this young dirt poor kid $420,000 per week, at the age of 18!!!!!!!!!!!!!!!!!!!!!

Married his high school sweetheart. Never arrested. Never used drugs. Never humiliated his wife with side girl stories. No outside babies. Like many other professional athletes

Never in the news with so much as a parking ticket. Excellent father. Heavily involved with his kid's activities. Greatest player on the PLANET.

15 years later. Same dude. Same maturity. Same chick. Same family. Reputation intact. Now earning over to $2 million per week. Has sent 1100+ kids to college fully payed for.

If you can't respect THAT, your whole PERSPECTIVE is wack!

That kids is a REAL role model...

Ladies and gentlemen Lebron James"

4 June 2018

Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:4 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg ( +1 rep )
-Really impressed with form & control. Those were some beautiful and strong squats.

INCLINE BENCH PRESS ( tempo 1:1:4 ):
10@20kg
10@40kg
10@50kg
8@50kg
8@50kg
-Bye bye flat bench, welcome incline. Wow, 50 kg here are much harder than 60 kg at flat. Maybe just the getting used to it, we'll see.

WIDE GRIP LAT PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@140lbs ( +10 lbs )
10@160lbs ( +20 lbs )
10@150lbs
6@160lbs
DEAD HANG PULLUPS ( tempo 1:1:4 ):
7@BW
6@BW
-So decided i grinded enough with the machine, time to bring back the real stuff. Slow pullup eccentrics is a bitch though, driving lats and arms to failure very fast and easy!

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:4 ):
-Forgot. I notice that now that I am running regularly, I am slowly losing interest in working out calves. I feel they get a very good stimulus already.

2 June 2018

Bodyweight@session : ~87.25kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@100kg
8@110kg
8@120kg
-Awesome, great control and depth.

DIPS ( tempo 1:1:4 ):
10@BW
10@BW
9@BW ( -1 rep )
9@BW ( -1 rep )
9@BW ( -1 rep )
-Very strong.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:4 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
10@160lbs ( +2 reps )
-Very strong.

DB SHRUGS ( tempo 1:1:4 ):
12@28kg each hand
12@28kg each hand
12@28kg each hand
-Very strong.

So i upped eccentric tempo from 3 to 4 to this workout too but i got everything except 1 rep at 3 last dips sets. Awesome!!!

^Yeah, this is fun. Will go for a while with eccentric tempo of 4 and then retest maxes.

---

30 May 2018

Bodyweight@session : 87kg
Soreness : chest, lats, legs ( mostly glutes ) , TUT comes with a price
Injuries/aches : none

RDL ( tempo 1:1:4 ):
10@20kg
8@60kg
8@80kg
8@90kg
8@100kg

DB LUNGES ( tempo 1:1:3 ):
-Skipped, glutes were too sore to hit them again.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
UPRIGHT BB ROW: ( new exercise )
10@30kg
10@30kg
10@30kg
10@30kg
-Tried to do controlled tempo, was achievable until rep ~7.

DUMBELL LATERAL RAISES: ( new exercise )
12@8kg each hand
12@8kg each hand
12@8kg each hand
-No slow tempo here, normal reps.

BICEPS Z-BAR CURL ( tempo 1:1:4 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very strong.

TRICEPS PUSH DOWN ( tempo 1:1:4 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs
-Very strong.

Got all reps at RDL bis and tris despite upping the eccentric tempo to 4. Awesome! 
Switching my program to give a focus to lateral deltoids. Not for athletic reasons, i think they look disproportional underdeveloped compared to my biceps and triceps.
So replaced DB OHP with BB upright row and DB lateral raises. Will also switch BB bench to incline to keep some anterior deltoid work in.

Was a national day off this Monday, a little too much life derailed me.
Here's the workout from Saturday:

26 May 2018
Bodyweight@session : ~87kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg
8@80kg
8@100kg ( +10 kg )
8@110kg ( +10 kg )
8@120kg ( +10 kg )
-8@120 is awesome. Last time i was better was July 2015 (5@140 , no slow eccentric).

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW
-Very solid.

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@120lbs
10@130lbs
10@140lbs
10@150lbs
8@160lbs ( +10 lbs ) , ( -2 reps )
-Very strong.

DB SHRUGS ( tempo 1:1:3 ):
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
12@28kg each hand ( +2 kg per hand )
-Haven't ever really progressed shrugs for some time like now, but oh well , 28s is 

23 May 2018

Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none

DEADLIFT:
10@20kg
5@60kg
3@80kg
3@100kg
3@120kg
1@130kg
1@140kg
-Same thing with yesterday, instead of volume RDL+lunges i went for max-out DL.
Very nice. Last time i deadlifted heavy was late 2016 (140 again ) , PR is 150 from mid 2015.
140 was not easy, no way i had a 2nd rep, but was the easiest 140 ive ever done. I had 150 in me too but didn't want to stress back that much out of nowhere.
Also, 3@120 ties 3RM which holds from 2012!!!

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@150lbs
10@150lbs
10@150lbs
10@150lbs

Same weights and reps with last time in all arms stuff but much better control/feel, might up them all next time.

For sure, i already did one of those long(ish) easy sessions too, i just don't have enough sessions for that, 3 weight days + 1 bball day leaves room for 1 to 2 running days per week where i do want to go hard at something, either a time trial PR attempt or the 500m sprints. I want to do a longer one very soon though, to try and enjoy it.

---

21 May 2018

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

-RUN 2.5km @ 14m2s ,  by 5 seconds
( 2km split = 11m14s ,  by 8 seconds )
-Walk 500m.
-SPRINT 500m @ 1m57s , by 1 second
-Walk 500m
-SPRINT 500m @ 1m53s ,  by 4 seconds on the above
Walk 500m

Max speed = 16.4kmh ,  by 0.7kmh
Max pace = 3m38s ,  by 10s/km

-Awesomeness! Not just in the PRs , where i destroyed everything, but mostly in the feel. First time i really felt a level up at running. Could keep up pace nice, could push it when tired much better.
The first 2.5km ( that i PRed ) were not even close to max, i was pushing just a bit more than comfortable.
Great feeling at 500m sprints too, after the hard start , when i gas out at around 300-350m, i could keep pushing a bit better than in the past. Felt i had more in me, 1m50s is feasible.

TOTAL : 5km in 34m25s