Adarq.org

19 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 5 rounds

TREADMILL:
Low aerobic HR zone run 5K @ 29:58 ( 5:59 pace )

That's my first ever sub-6' low aerobic zone 5K. Treadmill is faster than real for me but still its best performance ever even on treadmill.

---

21 April

10K RACE : 48:27 official  (4:50 pace) 

Broke my PR by 5 seconds!!! Watch beeped 10K @ 48:17 a few meters before the finish line but i won't count that, its an IAAF officially certified race so chip time it is.
Can't say i was on my best fitness/race day ever, but it was definitely the most matured one. Controlled reserves and pace very well, brought it where i wanted, to be able to push the last km for the PR and so i did ( final km split 4:42 , 8'' below average which gave me the 5'' PR).
Also, my first 5K split was 24:08 so second one was 24:20 , but those first 5K include 2km of downhill ( timed 4:30 both ). To give some perspective, my previous PR at the same race was 48:32  but first 5K split was 23:10.
So considering/normalizing the downhill, this time i can claim i had negative 2nd split, progress!!! 

Nice work man, huge congrats!

19-04-24

BW - 71.6

A - Lying Leg Curl
80 x 9, 8
72.5 x 10+5

B - Leg Extension
115 x 13
125 x 9
125x8 + 105x7

Machine Press
13 x 11, 9
13x7 + 11x6 + 9x6 + 7x7

A - Cable Lateral
8 x 11, 10, 9, 8, 7

B - Cable Overhead Extension
21 x 12, 9, 8
18 x 12

Dips
+20 x 8
+20x6 + BW x 11 + 10

Notes

I still v. occasionally get that hip pain that stopped me from running many years ago. Usually goes away if I drop squat patterns for a little bit, hence the leg extensions.

Need, _need_, to regularly work on dorsiflexion esp on right leg (hip pain leg).

When I was flat BB benching regularly, I also found it most comfortable/stronger to bench with a pretty narrow grip (close to hat I often see PLers doing when they do close grip bench). Never really got the hang of wider grip benching. If I try to hit a big bench PR in future, maybe I'll play around with a wider grip just to see if I can make it work.

15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this: Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.

12-04-24

BW - 71.1

Lying Leg Curl
72.5 x 14, 8+4+3

Cybex Hack Squat
100 x 6, 5

Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5

A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]

B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7

Dips
+15 x 10
+15x7 + BWx7

Notes

Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.

Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.

08-04-22

BW -  71.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2

One Arm Cable Row
50 x 9, 6

20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s

10mm Lifts
40 x 9s, 8s

Pinch
17.5 x 11s, 11s

Rear Delt Cable Flye
10 x 8, 7

Finger Curl
22.5 x 6+5 + 20 x 5+4

Hammer Incline Curl
17.5 x 14+6+5

DB Preacher
15x5 + 12.5x7 + 10x11+7

03-04-24

BW - 72.0 [expected to be higher, so that's a nice surprise]

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-17.5 x 2

OA Cable Row
50 x 7, 5

20mm Holds
50 x 7s, 6s, 5s

10mm Holds
40 x 8s, 7s

Pinch Holds
17.5 x 10s, 10s

DB Finger Curl
20 x 9+3, 6+3

Hammer Incline Curl
20 x 10, 8

DB Preacher Curl
15x5 + 12.5x7 + 10x10

Notes

Decent enough. Still feeling a bit tired. Anyway, resumed the calorie deficit yesterday for the last push to ~68-69kg.

Man my heart goes out to you. Props on making it through family time in one piece. And props to your dad for maintaining sobriety.

Thanks, man. And yeah, I'm really proud of him -- our relationship has been so much better thanks to it, and he has been so much happier.