Adarq.org

8 February

SS1a : DIPS: 7 @ BW ( +1 rep per set )
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 40 minutes / 21 km

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9 February

4 hours (mixed) of skiing, about 20km total downhill distance.


This felt pretty good for a first day of the season, got some good flow/form much faster than expected.

3 February

DEADLIFT:
10@30kg
10@50kg
8@70kg
5@90kg
3@100kg
1@110kg ( extra set )

BENCH PRESS:
12@40kg ( +10 kg)
12@45kg ( +5 kg)
10@45kg ( +5 kg)
10@45kg
10@50kg ( +2 reps)

SATED ROWS:
12@47kg ( +6 kg)
12@53kg ( +6 kg)
12@53kg
12@53kg
12@59kg

SLANT BENCH LEG RAISE : 3x15

Again no running at the weekend, too freezing too windy and too boried. First two will auto fix, the last one is up to me.

31 January

TREADMILL : 45 minutes / 6.5K

I hate treadmill with passion, but its freezing and windy outside so had no other option ( it doesn't help that my most convenient run time is around 9PM ).
Very much out of shape, but ill get it back.

27 January

DEADLIFT:
10@30kg
10@50kg ( +2 reps )
8@70kg  ( +3 reps )
5@90kg ( +2 reps )
3@100kg

SEATED DB OHP:
12@15 kg DBs ( +2.5 kg per hand )
12@15 kg DBs
12@17.5 kg DBs ( +2.5 kg per hand )
12@17.5 kg DBs
12@17.5 kg DBs

WIDE GRIP LAT PULL DOWN:
12@41kg
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@53kg

SLANT BENCH LEG RAISE : 2x20
45' BACK EXTENSION : 2x20

No running at the weekend again. FFFUUUUUU, i am so very annoyed!
I signed up for that 10K big event in April to force some motivation. 3 months left, gotta go get that 45' milestone.

The corporate gym added a barbell stand, i can finally properly squat and bench after 4 years or so , yay!!!

24 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
8@50kg
5@60kg ( extra set )
3@70kg ( extra set )

BENCH PRESS:
12@30kg
12@35kg
10@40kg
10@45kg
8@50kg

SATED ROWS:
12@41kg ( +6 kg )
12@47kg ( +6 kg )
12@53kg ( +6 kg )
12@53kg
12@59kg ( +6 kg )

Nice!

18 January

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 5 rounds
-Weak.

STATIONARY BIKE : 30 minutes / 16.1K

Happy new year! 

Almost 3 weeks totally off due to 2 weeks of Xmas holidays including getting covid during the 2nd one. I passed it very light (not even fever) but let myself without training a few more days, just in case.

Plan for next year : back to the usual stuff , 2 days/week lift + some light cardio, 1 day less lifts more cardio, 3 running days ( easy / long slow / HIIT ).
Races goals : sub-22' 5K , 45' 10K / 1:45 half.

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13 January

ATG SQUAT:
10@10kg
10@20kg
10@30kg
8@40kg
8@50kg

VERTICAL CHEST PRESS MACHINE:
12@40kg
12@45kg
12@50kg
12@55kg
12@55kg

WIDE GRIP LAT PULL DOWN:
12@35kg
12@41kg
12@47kg
12@53kg
12@53kg

Pretty nice, expected to be weaker after all this time.

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15 January

Run 6K @ 40:37 ( 6:46 pace )

Embarrassingly bad run, the worse i can remember. I actually gassed out at around 4K and grinded the next 2K in high 7s pace.
In my defense, last run before this was 7 December and legs were ultra sore from squatting. Plus it was very humid.
But still that was a way too bad run to cope with.

Edit: I looked back to see how i did his August, after returning from  4 weeks of summer holiday no running, to compare. Here is what i found:

25 August

Easy run 7K @ 47:33 ( 6:47 pace )

As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished it.

WTF , gimme the red pill, can't handle more matrix dejavus!!!!