Adarq.org

Thu (18/2/2021)
Daily Activity:   
Daily Training: n/a
BW:

Run - 6.5km

Notes:
Yesterday's DLs gave me some wonderful doms in the upper back, tarps, mid back, etc. Great bang for buck exercise. I had made the conscious decision to  drop the cable exercises cos they were beating up my R bicep  (i think tendon?)  too much and it's  cost me the ability to  do  chinups etc regularly, which i've almost stopped doing since my R bicep took such a beating from machine work.

Ive settled into a good grove with  running now - once a week is the sweet spot, ive replaced the second run with a sprint session - did hill sprints (didnt log them though).  that will give better bang for buck than just two running sessions, plus i enjoy the variety which keeps things more fun and fresh.

Mon (15/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.2kg

OHP 2x60, 3x65, 0Fx70, 1x68.5, 6x60, 8x57.5, 8x55
Row Machine 3x8x38.75
LPD 5x10x35

Notes:
So  for heavy singles,  just go from  unrack into the rep without moving  back. For reps, step back first.

Thu (11/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 99.5kg

BP 2x90, 3x92.5, 3x95, 3x92.5*, 2x92.5, 2x93.5, 2x94
DB BP 8x37.5, 8x35, 10x32.5
Dips 8*x20, 8x15, 8x15

Notes:
Damn ..that was a hot and cold workout. had good elements, the starred bench set is cos i put hte bar back after 2 reps b/c i could swear i must have misloaded the L side since it felt so heavy. but i hadnt, so i jumped back and did a 3rd rep but it doesn't technically count as a triple. My bench is a shitdown as usual. will go for 6 triples next week.

didnt do db or dips last week because of the lockdown (closed gyms) so was a bit of a feeling wortkout to see where im at, next week will do 3x8x35 on db bp and 3x8x17.5kg on dips. Then resume normal progression from there.

Tue (9/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 98.7kg

DL 6x100, 6x120, 6x142.5, 5x152.5, 1x167.5, 1x170
Cable Row 5x100, 8x80, 8x75

Notes:
DL with the mask was brutal, esp in the earlier sets i was dying to get some air into my lungs .. annd my mask blowing up and down looks like im a blowfish haha. done tho.

Fri (05/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 99kg

BS 2x120, 2x125, 2x127.5, 2x130, 2x127.5, 2x127.5, 3x127.5

Notes:
Gyms opened this evening .. got in and it was pretty full for a friday night, usually it would just be me. Everyone wearing masks. Turns out lifting with a mask is also challenging, i couldn't take a full breath easily without sucking the mask into my mouth. which cost me abdominal tightness. There was no way i was getting 6x6x120kg today - so just did some heavy doubles with the goal of starting a new training cycle at 125kg.

Mon (02/2/2021)
Daily Activity:   
Daily Training: n/a
BW: 98.8

Run 5.5km

Notes:
Wore Adidas. Running with a mask is v. hard .. my heart was pounding like crazy, HRM showed 190bpm when i average 165 and max out 175bpm normally. Hopefully the last time i do one with the mask if the lockdown ends friday..

Covid lockdown this week, no gym. Home workouts .. might take a deload and hope for some super comp. probably not though. lol.

Fri (29/1/2021)
Daily Activity:   
Daily Training: n/a
BW:

Run - 5km / 38 min

Notes:
First run with Asics Novaboost. Amazing cushioning .. lived up to the hype. I got them on special and im glad i bothered. Easily my fav shoe now but once im in shape i can probably do better times with my Pegasus 34. Did the first km in 6 min pace .. i didnt think i had that in me but the shoes just felt so good and maybe the carb up from last night's pizza helped too. By week 6 i want to be capable of sub 5 pace on a max effort .. that would be cool.