Adarq.org

17 June

Run 5K @ 28:38 ( 5:43 pace )
Low aerobic HR zone run 2K @ 17:14 ( 8:35 pace )

T+DI was a bit better ( 145 vs 155 ) and so was the run numbers and feel.

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18 June

ATG SQUAT:
5 @ 60 kg
5 @ 62.5 kg
5 @ 65 kg  ( +2.5 kg  )

HORIZONTAL BENCH PRESS MACHINE:
2x10 @ 55 kg
2x10 @ 60 kg ( +5 kg )

SEATED CABLE ROW :
2x10 @ 65 kg
2x10 @ 71 kg ( +6 kg )

SS1a: DB HAMMER CURL : 12 @ 12.5kg each hand
SS1b: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds

Pushed myself to add weight. Strong.

13 June

Low aerobic HR zone run 7K @ 53:25 ( 7:37 pace )

Slow but it was again T+DI 155 and had squat-sore legs, so still fine.

early morning, was beautiful outside. (but don't worry vag, we'll catch up to you soon.)

haha, i hope you won't
but i see it will approach 100F next week there.
Today is the hottest day of the year in Greece, there is prediction for 45C / 113F in a couple of places wtf!

Quote from: vag on June 04, 2024, 02:59:33 am

Summer heat is here. Still mild, last night T+DI was 140 (80+60). It's not that much but body is not used to it.

tell me about it 

Right, saw your log entry, was like dejavu. Our weathers are extremely similar/synced. Very logical since we are at the same latitude but still feels crazy since we are half a planet away in longitude.

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So, to make sure I have fruit, I just blend up a big smoothy every day with approx the following ingredients: 1 banana, lots of frozen berries, greek yogurt, protein powder, and creatine. I hate eating a proper meal in the morning, but this is easy for me to consume and helps me hit a lot of dietary bases, and I don't have to worry about my default daily fruit going off.

That's a nice trick. I'm trying to convince/challenge me to eat them raw though. I have plenty of access in high quality fresh fruit, its a shame i don't eat them.
Still failing so far, ate one banana and 1 apple the entire week lol

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Damn log fell back, let's catch up

5 June

ATG SQUAT:
5@60kg
5@60kg
5@60kg
-Switched from one heavy 3 (70kg) to 3x5.


BB BENCH PRESS : 4x10 @ 50 kg

SEATED CABLE ROW : 4x10 @ 65 kg

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6 June

Low aerobic HR zone run 7.5K @ 55:56 ( 7:28 pace )

T+DI over 150 now. Also very sore from squats. Surprising i even got under 7:30 average pace.

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7 June

DEADLIFT :
10 @ 30 kg
8 @ 50 kg
8 @ 70 kg
5 @ 90 kg
3 @ 100 kg
2 @ 110 kg ( +1 rep )

SEATED DB OHP : 4x10 @ 17.5 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

Im good with veggies, i do have to step my game up with fruits though, im constantly neglecting them.

31 May

DEADLIFT :
10 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
5 @ 90 kg
3 @ 100 kg
1 @ 110 kg ( extra set )

SEATED DB OHP : 4x10 @ 17.5 kg  each hand

LAT PULL DOWN : 4x10 @ 71kg

Question to everyone, but without turning it to a 5 pages flame war :
Best diet choice for re-composition : Intermittent fasting / 4-5 spread meals / doesn't really matter ( supposing all choices have the same kcals balance and nutrients) ?

29 May

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

SS2a: LATERAL DB RAISE : 10 @ 12.5kg each hand
SS2b: EZ BAR CURL : 10 @ 32.5 kg
SS2c: ROPE PUSHDOWN : 10 @ 23kg
SS2 info : 4 rounds

Niceeeee

27 May

Run 7.5K @ 43:52 ( 5:51 pace )

Slow again but a little better feel. Legs still tight/sore/tired, i guess they will need some time to adapt to lifting 2*week and running.

23 May

Low aerobic HR zone run 6.5K @ 51:30 ( 7:56 pace )

lol, horrible. Legs were as sore as it gets from squats, i cant even walk normally.