Adarq.org

20 July

UPRIGHT ROW: 5x10 @ 35 kg ( +5 kg for first 2 sets  / +2.5 kg for last 3 sets )

SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg for all sets )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

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TREADMILL "Speed form" RUN

2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest

Double training, nice.

Heading away for the long weekend, next session = Monday

18 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg
SS1b : BENT BB ROW : 10 @ 45kg ( +5 kg for all 8 sets)
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 13 km (silly 20 minutes low-aerobic bike distance PR, most i've reached was 12.5)

14 July

TREADMILL "Speed form" RUN

2K warmup
Sprint 8x400m @ 15kmh (4:00 pace ) / 60'' walking rest

Hottest day of the year, over 40'C (105'F) in the shadow. Not pleasant to even breath that shit.
Same for the weekend, a little better but not enough to convince myself to go run. Maybe today.

What is most important is where you run.
If the sun has set , running at a park is close to the real weather stations measurements and viable.
I run on road and pavement that have been sun-burned the entire day, so radiation heat is still big.
e.g last time was Monday night, 11pm. Weather station gave 25C/77F. But actual temperature was 31C/88F. The difference is colossal.
Good luck anyway, tbh i kinda dig this "go out and run at extreme conditions" vibe, i might go for it too lol

11 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 60kg ( +5 kg ) for 4 sets , ( +2 reps) for the other 4 sets
SS1b : BENT BB ROW : 10 @ 40kg (  new exercise , got bored of seated rows, i feel i can target back better with those )
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12 km

7 July

TREADMILL :  Low aerobic zone run 7.5K @ 49:08 ( 6:33 pace )

Insane lifetime  for low aerobic run.
Idk what happened i just zoned in and kept going at this steady pace and HR just wouldn't rise.

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8 July

"VO2 MAX" RUN

2K warmup
Sprint 5x800m / 90'' walking rest ( +1 sprint )
2K cool down

I was aiming 4:45 heat-regulated pace for the sprints, which i nailed, paces were from 4:43 to 4:48.
That is a bit faster than 1 month ago with much less heat. Very nice.

This week we have a major incoming heat wave, max temp rising above 40'C (104'F) , i suppose running won't be even slightly fun or efficient lol

5 July

UPRIGHT ROW: 10@30, 32.5, 35, 35, 35 kg  ( +2.5 kg for all sets except 1st)

SS1a : Z-BAR CURLS: 12@25kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

STATIONARY BIKE: 20 minutes / 12 km