Adarq.org

11-12-25

Cardio x 50 mins, of which 25 hard

Calf raise + lateral raise + curl

Notes

loving the stairmaster (i tell myself). kind of what to go for 100 flights as fast as possible -- i do it in sub-20 as part of these workouts and that's a pretty hard effort, but not maximal

08-12-25

45 mins stationary bike

kb complex + some upper lifting

06-12-25

40 mins stationary bike, zone 3 ish

15 mins kettlebell complex (lunges in various directions, swings, clean + jerk, some one-leg balance-y stuff)

04-12-25

Cardio x 45 mins, of which 15 hard
Chins
Dips
Leg Press

Notes

hmm left foot pretty sore still/not much improvement, may have to actually see someone about it :/

01-12-25

Run -- 7.03k, 43:12

Notes

nice nice

27-11-25

cardio x 45 mins
ohp x 2 sets
chins x 2 sets

25-11-25

Cardio x 40mins (jog to gym, stairmaster, elliptical)
Leg press x 2 sets
Chest press 2 x drop
Cable row 2 x drop
Curls 2 x drop

24-11-25

Chins, dips, KB swings, KB OHPs, OL calf raises, like 20 mins of stuff

Notes

just not feeling it these last couple days, did this to get something in.

left foot been pretty sore last few days, so probably makes sense to give it a proper rest. really focused on pushing through big toe (vs tendency to drift towards outer foot) on calf raises and that seems to have really 'activated' whatever is sore in my left foot. might return to the mid-summer gym-focused stuff, bit more lifting and more low-impact cardio, until the zest returns and the foot recovers.