Adarq.org

15 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Small improvements if form/ROM.

PLANK:
Front 2x45'' , Right 45'' , Left 45''

TREADMILL:
Low aerobic zone run 5.2K @ 45:00 ( 8:38 pace )

13 September

SQUAT:
10@10kg
10@20kg ( +2 reps )
10@30kg ( +2 reps )
10@40kg ( +2 reps )
8@45kg ( +3 reps )

HORIZONTAL BENCH PRESS MACHINE:
12@40kg ( +5 kg )
12@45kg ( +5 kg)
12@45kg
12@50kg
12@50kg

LAT PULL DOWN:
12@41kg ( +5 kg )
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg

VERTICAL LEG RAISES: 2x15 @ BW
45° BACK EXTENSION: 2x20 @ BW

STATIONARY BIKE : 30 minutes / forgot to log distance.

8 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Still very weak.


TREADMILL:
Low aerobic zone run 5.3K @ 45:00 ( 8:19 pace )

5 September

SQUAT:
10@10 kg
8 @ 20 kg
8 @ 30 kg
8 @ 40 kg
5 @ 45 kg  ( extra set )
-Added a couple of paused reps in every set.

HORIZONTAL BENCH PRESS MACHINE:
12@35kg ( +5 kg )
12@40kg ( +5 kg)
12@45kg ( +5 kg)
12@50kg ( +5 kg)
12@50kg ( +5 kg)

LAT PULL DOWN:
12@35kg ( +5 kg )
12@40kg ( +5 kg )
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@50kg ( +5 kg )

VERTICAL LEG RAISES: 2x15 @ BW
WOOD-CHOPPERS: 2x15 each side @ 10kg

TREADMILL (LOW AEROBIC HR ZONE) : 30 minutes / 3.7K ( +10 minutes / +1.2 km )

Wow huge progress, 3rd week and it is suddenly coming back good! Now i need a good run.

2 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand ( +extra set )

SEATED ROWS:
12 @ 35 kg ( +2.5 kg per hand )
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg ( +extra set )

STATIONARY BIKE : 20 minutes / 10.5K

That username is such a blast from the past for me

Ohhh yes. I remember finding him, there was that shooting around video on yt, with the coins or sth like that at every make, it was impressive that it was just a simple shooting around vid, yet it had music and sound effects and some graphics etc.
Anyone else remembers it? Surely more than a decade old.

29 August

Tempo run

3K slow warmup ( high 7s pace )
1500m @ 5:24 pace
1500m @ 5:35 pace
1000m @ 5:10 pace
2K ultra slow cool down (high 9s pace)

Intuitively expected tempo pace to land around 5:30. It did, it was just the pace that felt like tempo, not fast-easy, not all-out.
Used a shorter distance for the 3rd sprint to see if (how much) i can pick up the pace, that 5:10 was a nice surprise.

Still demotivating that this was so tiring, while in my top form i was doing 4x1500 @ 4:30. Oh well, gotta be patient, it will come along.

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.