Adarq.org

tuesday

- run 48:37, 7.95 km

thursday

- dreadmill intervals
-- warm up
-- 3 x (3 min @ 3:55, 1 min @ 6:00)
-- cool down

- squat 215 x 5, 175 x 5
lmao, weak as hell. it was early in the morning, in my slight defense. at a weird gym in new orleans where the bars felt a little light, assuming they were 35 pounders.

- pull up x 5,5,5,5

- DB OHP 40s x 5,5,5

- paused push up x 10,10

- DB row 70 x 10,10/side

- front lever variations x some

friday

- walk/run with mom x 40 mins
really nice to get out with her, and get her out and moving.

today

- warm up

- climb x 2 hours
so rusty, so much specific fitness lost. wow.

last night

- dreadmill intervals
-- warm up
-- 5 x (3 min @ 4:13, 1 min @ 5:52)
-- cool down
started to feel like an actual workout on the fifth rep. i should note that the gym is warm and very humid.

today

- climbing x 45 mins
walked up to what seems to be a brand-new bouldering gym about a mile from my hotel. the routes were not that fun and the holds were extremely rough. that + not climbing for two weeks = hands rubbed pretty raw. but glad i at least tried it out! heading to the airport in a couple hours, door-to-door it should be about 31-32 hours, a bit shorter than the way over.

i turn 38 today, age PR

- dreadmill intervals
-- warm up x 10 mins
-- 4 x (3 min @ 4:15, 1 min @ 5:52)
-- cool down

- mobility hips spine wrists/hands

- superset x 2
-- pull up x 5
-- paused push up x 5
just moving my joints

- modified front lever hangs
-- tuck x 10s
-- partial tuck x 10s
-- tuck x 20s

heading to indonesia today for about 10 days, will be back home on the 23rd. then turning around and heading to new orleans a couple days after that to visit my brother and sister-in-law. workouts will be catch-as-catch-can until the end of the month.

- run 1:00:24, 9.82 km
what a depressing day.

- warm up
-- run x 10 mins
-- hips, spine, shoulders, hands

- climb x 90 mins
not as good as the other day. spent most of the time working on endurance, which i think is a good call. once i was gassed i did some sets of paused push ups and then tried a new purple route on the big slab. i am bad at slab, couldn't finish it. means i should probably work on it more.

- run to gym

- warm up
-- hips and spine
-- shoulders and fingers
experimented with some sub-bw hangs with different configurations (single fingers, double fingers, etc.), working up to full crimp hangs. seems like a good practice. next time i think i'll add SL hangs and maybe even some tuck planche holds as a further shoulder and back warm up

- climb x 75 mins
felt great, i tried some newly set harder climbs and either finished or made progress on multiple oranges and blacks (i.e., v3-v6 range). also tried a couple of blues (v5-v7) that didn't seem totally beyond me. the last 20-30 mins i alternated between a black and a blue on the big overhang, not worrying about finishing but just trying to work on endurance a bit.

- paused push up x 10,10,10
love this as a cool down

- tuck planche holds x 20s, 10s (half tuck), 20s