Adarq.org

29 November

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

PECK DECK: 3x12 @ 30kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg ( +1 set )
SL LEG CURL :  4x10 @11kg ( +1 set )
PULLUPS : 7-6-5-5 ( +1 rep for first 2 sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg

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30 November

TREADMILL 35 minutes / 6.27K ( 5:35 pace )

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1 December

DEADLIFT :
5 @ 75kg
5 @ 80kg ( +2.5 kg )
5 @ 80kg ( +2.5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg each hand ( +2.5 kg per hand )
LATERAL DB RAISE : 4x10 @ 10kg each hand ( +2.5 kg per hand )
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

24 November

DEADLIFT :
5 @ 75kg
5 @ 77,5kg ( +2.5 kg )
5 @ 77,5kg ( +2.5 kg )
5 @ 80kg ( +5 kg )
5 @ 80kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

17 November

DEADLIFT : 5x5 @ 75kg ( +5 kg per set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand ( +2.5 kg per hand )

15 November

BENCH PRESS: 4x5 @ 50kg
PECK DECK: 3x12 @ ?kg
LEG EXTENSION : 3x10 @ ?kg
SL LEG CURL :  3x10 @ ?kg
PULLUPS : 5-5-5-4
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ ?kg

Damnn it forgot most weights. 

13 November

SQUAT : 5x5 @ 55kg ( +5 kg per set )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand ( +2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg

Congratulations!!! 

7 November

SQUAT : 5x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 17.5kg ( +2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg  ( +2.5 kg per hand )
DB OHP :  4x10 @ 15kg  ( +2.5 kg per hand )
DB CURL :  3x10 @ 12.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )
DB TRICEP EXT :  3x10 @ 17.5kg  ( +2.5 kg per hand ) , ( -2 reps per set )

Wow great progress!

^^^^^^
Yeah from what i read it's normal, when in max effort, e.g. chasing PR, average HR for a long race is around (and often above) 90% max.

Opps fell behind in logging! Lots of work and life trying to derail me but i am resisting.

27 October

DEADLIFT : 3x5 @ 70kg
INCLINE DB PRESS : 3x10 @ 15kg each hand
LATERAL DB RAISE : 3x10 @ 7.5kg each hand
LAT PULL DOWN : 3x10 @ 53kg
EZ BAR CURL : 3x12 @ 22.5kg
SKULL CRASHERS : 3x12 @ 22.5kg
DB SHRUGS : 3x12 @ 15kg each hand

Not entirely sure about the weights, this was one week ago.

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1 November

SQUAT : 4x5 @ 50kg ( +1 set )
DB BENCH : 4x10 @ 15kg ( +1 set )
DB ROW : 4x10 @ 15kg  ( +1 set )
DB OHP :  4x10 @ 12.5kg  ( +1 set )
DB CURL :  3x12 @ 10kg ( +2 reps per set )
DB TRICEP EXT :  3x12 @ 15kg ( +2 reps per set )

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2 November

Run 7K @ 39:08 ( 5:35 pace )

Finally got to run again, 11 days after the HM.
Lungs still very fit, but legs were stiff and they got tired/sore easy. Maybe just rusty, maybe because of weights too.